Wheat Momos Recipe (Healthy)

// Make healthy Whole Wheat Veg Momos at home! Easy, nutritious recipe with step-by-step guide for a tasty, guilt-free snack or meal.



Wheat Momos or Whole Wheat Veg Momos are very popular street food in the Northern part of India and in Nepal. These wheat versions of veg momos are healthy and delicious.

Momos are brilliant as a snack, but they can also make a light and pleasant meal at any time of the day.

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A plate of whole wheat steamed dumplings (momos) served with spicy tomato chutney, with chopsticks on the side, on a rustic wooden table with a blue napkin under the plate.

On this page, I have shared a step-by-step and video recipe on how to make whole wheat veg momos with all the tips, tricks, and variations.

About Wheat Momos

The Wheat Veg Momos recipe is a delicious wholesome twist on the traditional momos. This recipe includes the healthfulness of whole wheat flour to prepare a healthier, yet equally indulging, version of this popular street food.

This wheat momos recipe or atta momos recipe is made using whole wheat flour, also known as atta. Instead of the usual all-purpose flour, this recipe makes for a guilt-free version of a beloved snack that tastes equally good.

The great thing about this low oil steamed veg momos Indian recipe is that you can serve it as a snack, brunch, healthy lunch, or even light dinner.

I usually make these easy-peasy, quick, nutritious, and healthy whole wheat momos aka atta momos on weekends and serve them with Spicy Chili Chutney which is traditionally served with these Momos.

I love eating all types of momos, but steamed momos are still one of my favorites. Because they are so light on the stomach, they taste so good. I also love the fact that they do not contain any white flour because they are made with whole wheat flour. They are steamed.

And they have lots of veggies. Well, who won’t love a meal that is super tasty and super delicious at the same time? Isn’t it?

A vibrant presentation of whole wheat momos on a circular bamboo plate, with a bowl of red chutney in the center, surrounded by scattered dried red chilies on a blue wooden background.

These Wheat Veg Momos

  • are healthy and delicious

  • have a delicious vegetable filling

  • are vegetarian and vegan

  • perfect for any meal

  • are loaded with wholesome goodness

  • are simple and easy to make

  • perfect for weight loss

What are Steamed Veg Wheat Momos

Here is a little intro to steamed momos:

Steamed Veg Momos are bite-sized savory steamed dumplings. I am using the raw stuffing for making these Nepalese Whole Wheat Momos — it is the way it is prepared in Nepal. I have learned this recipe from a friend who belongs to Nepal.

This stuffing has the goodness of cabbage, carrots, and bell peppers and spices. You can also sauté the stuffing for this recipe. You can check out the recipe I have previously shared for sautéed stuffing.

I won’t take much of your time in describing the origin of these momos. If you want to know more about them, you can check out my previous post about steamed momos.

There are many varieties of savory momos/dumplings depending on their filling and their cooking techniques such as steaming, frying, and boiling. Momos are also known as dim sum, or wontons.

Today I am sharing a veg version of these, but they are also made with different stuffings such as chicken, minced meat, lamb, mushrooms, veggies+tofu, shrimp, and many more.

I made this recipe from scratch. Making them is not so much time taking and tough. Folding/dumplings might be tricky for some, but with a little practice, you can achieve the desired results. I personally like to do the pleating part — that’s so artistic and beautiful. You can also watch the video of 9 ways of wrapping dumplings I have shared earlier.

Another good news is that making these momos does not demand any tricky kitchen gadgets. Just a simple rolling pin and a bowl of water is all you need to create the most tempting and enticing momos.

I personally prefer to keep the spice level slightly low because momos are usually served with spicy chutney. Less hot momos with hot chutney is a perfect harmonious pairing. So are you ready to make these tasty and healthy Whole Wheat Steamed Veg Momos?

If yes, then get ready to take your tongue on a joy ride of sweet and spicy flavors.

Let’s learn how to make Whole Wheat Steamed Veg Momos by following these easy steps.

Close-up of two whole wheat momos on a bamboo plate, highlighting the intricate folds of the dough, with a splash of red chutney visible in the background, all against a bright blue painted surface.

Storage Suggestions

Let the momos cool down completely to room temperature before storing them to prevent condensation that can make them soggy. Place them in an airtight container and refrigerate for about 2-3 days.

Reheating

Steaming: The ideal way to reheat momos is by steaming them again for about 5-10 minutes until they are thoroughly heated. The steaming method helps retain their original texture and moisture.

Microwaving: Alternatively, you can also reheat them in a microwave. To microwave, wrap them in a damp paper towel and microwave for 1-2 minutes to prevent them from drying out.

Freezing:

For longer storage, you can also freeze momos for up to a month in the freezer. Place each raw momo on a baking sheet lined with parchment paper and freeze them until solid. Once frozen, wrap each momo in plastic wrap. 

This prevents them from sticking together. Then transfer them to airtight freezer bags or containers.

Storage Suggestions

Serve Hot: Wheat momos taste best when served hot straight from the steamer. The fresh momos have the best flavors and textures.

Serve them with a spicy momos chutney, schezwan sauce, or simply soy sauce. For an enticing meal, you can also accompany it with hot and sour soup, or schezwan fried rice.

By following these storage and serving tips, you can enjoy delicious wheat momos at any time, ensuring they remain as tasty as when they were first made.

A hand using black chopsticks to pick up a wheat momo above a bowl of spicy red chutney on a bamboo plate, with a vivid blue wooden backdrop.

Anupama’s Tips for Perfect Wheat Momos at Home

  1. Steaming options: You can also steam these momos in an idli steamer, or even a rice cooker.

  2. Without a Steamer: I have steamed momos in a pan because I don’t have any steamer. If you also don’t have a steamer, then use a colander or sieve over a pot of boiling water and cover with a lid to steam the momos. However, you can also steam the wheat momos in a steamer if you have one.

  3. Steaming in a Pressure Cooker: You can also make veg momos at home in a pressure cooker by removing the whistle and placing the momos on a steamer basket over water.

  4. Filling: To make momos recipe vegetarian, I used a vegetarian filling. You can use other fillings like chicken or other meat filling.

  5. Customize: Feel free to customize this momos recipe by adjusting the amount of spice.

  6. Veggies: I have used carrots, cabbage, bell pepper, and spring onion greens in the filling. You can use vegetables of your choice here.

  7. Taste and Texture: Wheat momos have a distinct taste, slightly different from those made with refined flour. With a healthy texture, they are delicious in their own way. If you love only refined flour in momos, then feel free to use refined flour in this momos recipe.

  8. Versatile serving: This momos recipe can be served as a healthy breakfast, great snack, lunch, dinner, or at any time of the day.

  9. Shaping: I shaped momos using hands, but you can also use a momos mold for making wheat veg momos.

  10. Garnishing: For a visual presentation, you can garnish them with fresh spring onion greens, or a sprinkle of sesame seeds. They will not only make them look beautiful but also add a burst of flavor.

FAQ

What are momos made of?

Momos are made of a dough shell filled with either vegetable or meat fillings.

Are Momos Healthy?

Wheat momos are generally considered a healthier alternative to refined flour (maida) momos recipe. Whole wheat flour is rich in fiber, aids in digestion, and promotes a feeling of fullness, supporting weight loss efforts. 

Moreover, the delicious vegetable filling provides essential vitamins and minerals, making it a nutritious meal option. Since they are steamed, eating wheat momos during a weight loss diet can be beneficial. Remember that they should be consumed in moderation and are part of a balanced diet.

Are momos vegan?

Traditionally, momos are vegan as they don’t include any dairy products.

Can I make momos gluten-free?

Yes, you can definitely make gluten-free momos by swapping whole wheat flour with a gluten-free flour blend.

Can momos be made in an idli steamer?

Yes, momos can be beautifully steamed in an idli steamer.

How to make veg momos at home in a pressure cooker?

To make veg momos in a pressure cooker, you need to remove the pressure cooker whistle. Then you need to place a steamer basket over water. Place momos, and steam without the whistle.

Can I make Momos in a rice cooker?

Yes, you can steam momos in a rice cooker by using the steamer basket that comes with most models.

Which flour to use for momos?

All-purpose flour or maida is traditionally used in the momos recipe. For a healthier version, you can use whole wheat flour (atta) for making veg atta momos or any other momos.


Wheat Momos Recipe (Healthy) (Step-by-step photo instructions)

Make Momos Dough:

  1. Combine all-purpose flour, salt, and oil in a mixing bowl. Mix well.
  2. Image of the recipe cooking step-1-1 for Wheat Momos Recipe (Healthy)
  3. Add milk and mix well again.
  4. Image of the recipe cooking step-1-2 for Wheat Momos Recipe (Healthy)
  5. Now add enough water to make a smooth dough, just like the chapati dough. Apply a little oil.
  6. Image of the recipe cooking step-1-3 for Wheat Momos Recipe (Healthy)
  7. Cover it and let it rest for 30 minutes.
  8. Image of the recipe cooking step-1-4 for Wheat Momos Recipe (Healthy)

Make Filling:

  1. Add shredded cabbage to a bowl. Add salt and mix well.
  2. Image of the recipe cooking step-2-1 for Wheat Momos Recipe (Healthy)
  3. Squeeze out the excess water. (You can use this nutritious water for kneading chapati dough)
  4. Image of the recipe cooking step-2-2 for Wheat Momos Recipe (Healthy)
  5. Add shredded carrots, bell pepper, spring onion greens and mix well.
  6. Image of the recipe cooking step-2-3 for Wheat Momos Recipe (Healthy)
  7. Now add the chili sauce, the soy sauce, vinegar, ginger-garlic paste, salt, and mix well.
  8. Image of the recipe cooking step-2-4 for Wheat Momos Recipe (Healthy)
  9. Now add black pepper and mix well again.
  10. Image of the recipe cooking step-2-5 for Wheat Momos Recipe (Healthy)
  11. Momos stuffing is ready. Keep it aside.
  12. Image of the recipe cooking step-2-6 for Wheat Momos Recipe (Healthy)

Making Dumplings:

  1. Divide dough into 14-15 equal sized balls.
  2. Image of the recipe cooking step-3-1 for Wheat Momos Recipe (Healthy)
  3. Coat them with some dry flour, and roll each dough ball thin into about 3 inch circle, or until almost translucent. The edges should be thin. Roll all the balls similar way.
  4. Image of the recipe cooking step-3-2 for Wheat Momos Recipe (Healthy)
  5. Place about 1 tbsp filling in the center. Wet the edge with some water.
  6. Image of the recipe cooking step-3-3 for Wheat Momos Recipe (Healthy)
  7. Bring one edge and start pleating as shown in the video above.
  8. Image of the recipe cooking step-3-4 for Wheat Momos Recipe (Healthy)
  9. Twist to seal the dumpling. Stuff the rest of the dough balls in the same way.
  10. Image of the recipe cooking step-3-5 for Wheat Momos Recipe (Healthy)
  11. Heat water in a steamer or a pan. Arrange the momos on the steaming basket. Make sure to have some space between them, so they do not stick to each other.
  12. Image of the recipe cooking step-3-6 for Wheat Momos Recipe (Healthy)
  13. Place the steaming basket over the steamer or pan and steam for about 10 minutes.
  14. Image of the recipe cooking step-3-7 for Wheat Momos Recipe (Healthy)
  15. Serve with spicy momos chutney.
  16. Image of the recipe cooking step-3-8 for Wheat Momos Recipe (Healthy)

Recipe Card


Wheat Momos Recipe (Healthy) [Recipe]

Recipe Image
Make healthy Whole Wheat Veg Momos at home! Easy, nutritious recipe with step-by-step guide for a tasty, guilt-free snack or meal.
★★★★★
(Rating: 5 from 233 reviews)

Prep time 🕐 Cook time 🕐 Total time 🕐
40 mins
Category ☶ Cuisine ♨ Serves ☺
Snacks Indo-Chinese 14-15
Nutrition Info ⊛ Serving size ⊚
35 calories 1 momo

INGREDIENTS

For The Momos Dough:
  • 2 cups whole wheat flour
  • 1 teaspoon oil
  • 1/2 teaspoon salt
  • 4 tablespoons milk, and some water for kneading soft dough
For Filling:
  • 1 cup carrots, grated
  • 1 cup cabbage, grated
  • 5 tablespoons bell pepper, chopped
  • 1 tablespoon spring onion greens
  • 2 teaspoons white vinegar
  • 1 teaspoon chili sauce
  • 1 teaspoon soy sauce
  • 1 tablespoon ginger garlic paste
  • Salt to taste
  • 1 teaspoon black pepper

INSTRUCTIONS:

Make Momos Dough:
  1. Combine all-purpose flour, salt, and oil in a mixing bowl. Mix well.
  2. Add milk and mix well again.
  3. Now add enough water to make a smooth dough, just like the chapati dough. Apply a little oil.
  4. Cover it and let it rest for 30 minutes.
Make Filling:
  1. Add shredded cabbage to a bowl. Add salt and mix well.
  2. Squeeze out the excess water. (You can use this nutritious water for kneading chapati dough)
  3. Add shredded carrots, bell pepper, spring onion greens and mix well.
  4. Now add the chili sauce, the soy sauce, vinegar, ginger-garlic paste, salt, and mix well.
  5. Now add black pepper and mix well again.
  6. Momos stuffing is ready. Keep it aside.
Making Dumplings:
  1. Divide dough into 14-15 equal sized balls.
  2. Coat them with some dry flour, and roll each dough ball thin into about 3 inch circle, or until almost translucent. The edges should be thin. Roll all the balls similar way.
  3. Place about 1 tbsp filling in the center. Wet the edge with some water.
  4. Bring one edge and start pleating as shown in the video above.
  5. Twist to seal the dumpling. Stuff the rest of the dough balls in the same way.
  6. Heat water in a steamer or a pan. Arrange the momos on the steaming basket. Make sure to have some space between them, so they do not stick to each other.
  7. Place the steaming basket over the steamer or pan and steam for about 10 minutes.
  8. Serve with spicy momos chutney.

WATCH RECIPE VIDEO: Click the play button and video will load ...


NOTES:

  1. You can cover the steaming basket with lettuce or cabbage.
  2. I have used shredded cabbage, you can also use finely chopped cabbage for making filling.


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