Samosa Wraps (Baked, High-Protein)

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These Baked Samosa Wraps are a high-protein, plant-based take on a classic favorite. Spiced lentils and tofu are folded into tortillas and baked until golden and crispy. Packed with fiber, iron, and flavor, this easy recipe was created by a Registered Dietitian to keep you full and satisfied. Perfect as a snack, lunch, or weeknight dinner. (Soy-free option.)

Samosa wraps made form tortillas on a white plate with a green herb yogurt sauce.

I’ll show you a foolproof way to wrap samosas using tortillas—no dough, no deep frying, and no falling apart. This method seals shut in the oven, so you can load them up with a hearty, protein-packed filling without worrying about leaks. It’s easy, reliable, and perfect for making satisfying baked samosas at home. Served with a deliciously creamy Greek Yogurt Sauce (dairy-free).

This Samosa Wrap recipe was inspired by my homemade Quinoa Flatbreads and High-Protein Veggie Wraps on my site.

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👩🏼‍🌾 Ingredients & Health Benefits
🫛 Substitutions
📖 How to Make Samosa Wraps
✔️ Expert Tips
🛒 Shop Healthier Store-Bought Wraps
❄️ How to Freeze Baked Samosa Wraps
🍽️ Related Recipes
🙋🏽‍♀️ Recipe FAQs
👩🏽‍🍳 Made this recipe?
Samosa Wraps
💬 Comments

👩🏼‍🌾 Ingredients & Health Benefits

Below are some notes about the ingredients from me, as an expert in nutrition.

Peas, tofu, lentils, tortillas, mint, cilantro, ginger, garlic, seasoning, lemon, and chickpea flour.

Tofu: Complete plant protein with calcium, iron, and isoflavones that support bone and heart health.
French, brown, or green lentils: High in fiber, plant protein, iron, and polyphenols that support gut and metabolic health.
Green peas: Rich in protein, fiber, and antioxidants that promote satiety and blood sugar balance.
Chickpea flour, almond flour, or pea protein powder: Nutrient-dense binders that boost protein, fiber, and healthy fats.
Ginger and garlic: Anti-inflammatory and immune-supportive compounds that aid digestion.
Mint & Cilantro: Fresh herbs with antimicrobial properties.
Lemon juice: Adds vitamin C for enhanced iron absorption and antioxidant protection.
Seasoning: Turmeric, cumin, and coriander provide antioxidants, reduce inflammation, and support digestion.
Whole grain tortillas or protein wraps: Choose one with complex carbs, fiber, and protein when possible.
Sauce: The sauce uses many of the same ingredients as the wraps, so there’s less to shop for and nothing goes to waste.

See the printable recipe card below for quantities. 🔗Link to shop healthier store-bought tortilla wraps below!

🫛 Substitutions

Lentils - Use canned lentils (drained and rinsed) for convenience.
Tofu - Swap with tempeh (crumbled in a food processor), cooked mashed white beans, soy curls (rehydrated and crumbled in a food processor). For soy-free, substitute with 1 cup more French lentils.
Cilantro & mint - Parsley and basil make great substitutes. Use dried herbs in a pinch, but reduce quantity (1 teaspoon dried = 1 tablespoon fresh).
Chickpea flour - Sub with almond flour, oat flour, or unflavored pea protein powder to help bind and boost protein.
Plant-based yogurt (for sauce) - Use silken tofu, unsweetened vegan sour cream, or even soaked cashews blended with water and lemon juice.
Spices - Adjust spice level to taste. You can use curry powder or garam masala alone if you're short on individual spices.

For more protein-packed recipes, visit my Easy Recipes for Protein page.

📖 How to Make Samosa Wraps

This is an overview. The full instructions are in the recipe card below.

1. Prepare the Filling:

French lentils cooking in a white saucepan.

Cook the lentils (if using dry): Rinse and place them in a saucepan. Add enough water to cover by about 2 inches. Bring to a gentle simmer, then cook 12 to 15 minutes until the lentils are tender, but still hold their shape (al dente). Drain well—you’ll have roughly 1 cup cooked lentils for the recipe. (If you’re using canned lentils, simply drain and rinse, then continue with the recipe.)

Crumbled extra firm tofu in a glass bowl.

Prepare the tofu: Use pre-pressed super-firm tofu straight from the package—no additional pressing needed. For extra-firm tofu, wrap in a clean towel and press for 10 minutes to remove excess moisture, then pat dry. Finely crumble the tofu for a cohesive filling—use your hands or pulse it a few times in a food processor until it resembles a coarse crumble.

Onion, ginger, and garlic cooking in a stainless steel saucepan.

Make the filling: Heat a drizzle of water or olive oil in a large skillet over medium heat. Add the onion and cook for about 5 minutes, or until transparent. Add the garlic and ginger and cook for about 2 minutes more, or until fragrant.

Onion, ginger, garlic, peas, and spices cooking in a stainless steel saucepan.

Add the green peas and spices and cook for 2 minutes more.

Crumbled tofu and cooked lentils in a stainless steel skillet.

Stir in crumbled tofu and cooked lentils; cook 3 min to dry slightly.

Onion, ginger, garlic, peas, spices, tofu, and lentils cooked in a stainless steel saucepan with chickpea flour.

Add the chickpea flour and lemon juice. Cook 2 to 3 minutes, stirring, until fragrant and cohesive.

Onion, ginger, garlic, peas, and spices cooked in a stainless steel saucepan with fresh herbs on top.

Off heat, fold in cilantro and mint. Taste and adjust seasoning. Add salt and black pepper to taste.

Mix the Flour Glue: Whisk flour with just enough water to form a smooth, brushable paste.

2. How to Wrap a Samosa

How to wrap a samosa using tortillas step 1.

Cut each tortilla in half to create semicircles. Working with one half-circle at a time, brush a thin line of flour glue along the straight (cut) edge. With the straight edge closest to you, fold the left corner up toward the center of the curved edge.

How to wrap a samosa using tortillas step 2.

Then fold the right corner over the first fold to form a tight cone. Press the glued seam to seal.

Tofu lentil filling inside a cone-shaped tortilla wrap.

Stuff the cone: Hold the cone upright and gently open the pocket. Spoon filling into the cone, packing it to about 1 ½ inches (4 cm) from the top.

Tofu lentil filling inside a cone-shaped tortilla wrap with flour glue applied around the rim.

Seal the cone: Brush glue around the inside rim, pinch closed, and press firmly to seal the triangle. Repeat for all wraps.

3. How to Cook the Samosas

Tortilla-wrapped samosas on a white baking sheet.

Bake or Air-Fry

Bake: Arrange triangles seam-side down on the prepared sheet. Optional—lightly brush tops with olive oil for extra crispness. Bake 20 min at 375ºF (190ºC), flipping halfway, until golden and crisp.

Air-fry: Place in a single layer, working in batches if needed. Cook 12 minutes at 370ºF (182ºC), flipping after 6 minutes.

Cook until golden brown on the outside and warmed through on the inside.

4. Make the Sauce and Serve

Green Lemon Herb Tahini sauce in a white bowl with a gold spoon.

Make Herb Yogurt Sauce: Blend all sauce ingredients until smooth, adding water 1 teaspoon at a time to reach a drizzling consistency.

Serve: Enjoy wraps hot with a side of cool, tangy herb yogurt sauce.

✔️ Expert Tips

Storage: Refrigerate cooled samosa wraps up to 4 days.
Re-crisp at 350°F in the oven (8 minutes) or 320°F in the air-fryer (3 minutes).

Five images of tortilla wraps with vegetables.

Note: As an Amazon Associate, I earn from qualifying purchases.

🛒 Shop Healthier Store-Bought Wraps

Some of the better options.

Shop Tortilla Wraps

❄️ How to Freeze Baked Samosa Wraps

Cool Completely: Let the samosa wraps cool to room temperature after baking.

Freeze on Tray: Place them on a parchment-lined baking sheet in a single layer, not touching. Freeze until solid, about 1–2 hours.

Transfer to Container: Once frozen, move the wraps to a freezer-safe bag or an airtight container.

Store: Keep frozen for up to 3 months.

To Reheat:

Oven: Bake at 375°F (190°C) for 12–15 minutes until heated through and crispy.
Air Fryer: Air fry at 350°F (175°C) for 6–8 minutes, flipping halfway.

No need to thaw—reheat straight from frozen!

🙋🏽‍♀️ Recipe FAQs

Can I make the filling ahead of time?

Yes! You can prepare the filling up to 3 days in advance and store it in an airtight container in the fridge. This makes assembly super quick when you're ready to fold, bake, or air-fry the wraps.

Can I use tortillas to make samosas?

Yes! Tortillas are a convenient, healthier alternative to traditional samosa pastry. They’re easier to work with, require no rolling, and bake up crisp in the oven or air fryer. Using tortillas also makes the samosas lighter and faster to prepare, while still delivering that satisfying crunch. Whole grain or high-protein wraps work especially well.

Nisha Melvani in a red sweater sitting with hands crossed over.

👩🏽‍🍳 Made this recipe?

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Comments

5 from 3 votes

👩🏼‍🌾 Ingredients & Health Benefits

🫛 Substitutions