Since I had posted the Veg Momos recipe, I had to also share the healthier version of this loved by all, super popular street food in India. This is my Wheat Momos recipe that is made with whole wheat flour. Just like the Veg Momos, these Atta Momos are vegan too and includes a savory vegetable stuffing.
About Wheat Momos
I did really get a lot of requests as well as queries from my readers on how to make momos from whole wheat flour after my Veg Momos recipe was live. I had decided at that time itself that I will definitely be working on a full-proof Wheat Momos recipe and sharing it soon.
The day I tried these Wheat Momos or Atta Momos as I like to call them, I also made a fiery tomato dip that only accentuated the flavors of these momos. So, while you are planning to go for this wholesome Wheat Momos recipe, do check this Momos Chutney as well. Its going to be just the perfect accompaniment to the momos.
I have used a method similar to that of my Veg Momos recipe for making these Wheat Momos as well. However, the stuffing in these momos made with ‘atta’ is slightly different as I adapted it from a Nepali cookbook.
Basically, the mixed vegetable stuffing in the Wheat Momos recipe is not cooked in oil. It is prepared, spiced, seasoned, filled into the momos and steamed all together.
As the preparation of the momos does take some time, I suggest the you grate/chop your veggies (use a food processor to make it even faster!) a night prior and refrigerate them.
Another very important thing to note in this Wheat Momos recipe is that it does not have any fat except for some oil used for greasing the steamer pan. So, it is overall a no fat, extremely healthy recipe too.
Keep in mind that the flour used to make the dumplings is “atta” which is variety of whole wheat flour that is used to make roti.
To make atta the wheat grains are usually stone ground. I have not tried making this recipe with roller milled wheat flour that is mostly available outside India.
While I have used a steamer to steam these Atta Momos, you can even do so using a stove-top pressure cooker or your regular idli pan or in the Instant Pot too. Whatever you have at home, works well.
Here is how you steam using these two different cooking equipment:
- Pressure cooker: Begin by keeping the atta momos in a pan. After heating approximately 2 cups water in a pressure cooker, place the pan with the momos inside it.
Remove the vent weight or whistle of the cooker and steam the momos for 10 to 12 minutes. In case still raw, steam for some more time. Take care of the water level, it should not touch the momos.
- Idli pan: Go ahead in the same way you make your idli, by first heating water in the pan. Also, grease the idli mould with oil. Keep the prepared momos on the mould and steam them for 10 to 12 minutes by placing them in the pan.
How to make Wheat Momos
Make Wheat Dough
1. Take 1 cup whole wheat flour and ¼ teaspoon salt in a mixing bowl.
2. Add water in parts. I added overall ¼ cup water + 3 tablespoons water. Add water as needed to make a smooth and soft dough.
3. Mix and then begin to knead to a soft dough.
4. Cover the bowl with a lid and let dough rest for 30 minutes.
5. Finely chop or grate all the vegetables. You will need the following veggies:
- ⅓ cup finely chopped carrots
- ⅓ cup finely chopped cabbage
- ⅓ cup finely chopped capsicum
- ¼ cup finely chopped onions or spring onions
Take the chopped vegetables in a mixing bowl.
6. Add 1 teaspoon finely chopped ginger.
7. Next, add the following ground spices:
- ⅛ teaspoon turmeric powder
- ¼ teaspoon red chili powder
- ½ teaspoon coriander powder
- ½ teaspoon cumin powder
- ¼ to ½ teaspoon black pepper powder
8. Season with salt according to taste.
9. Mix everything well. Do check the taste and add more salt, red chili powder or black pepper powder, if required. Keep aside.
Shaping Wheat Momos
10. Divide the dough in small or medium size balls.
11. Sprinkle some flour on a dough ball.
12. Roll each dough ball into a thin circle of about 4 to 5 inches in diameter. Try to get the edges to be thin and the center to be thick.
13. Apply water with your finger tip or with a small pastry brush on the circumference or edges of the circle.
14. Place 2 to 3 tablespoons of vegetable stuffing in the center.
15. Lift one side of the edge and start to pleat.
16. Start folding and forming the pleats one by one.
17. Towards the end, join the pleats in the center.
18. Prepare all the momos this way and keep them covered under a moist napkin, till you are ready to steam them. I kept them directly in the greased pan and covered with a moist cloth while shaping and folding other momos. Keep some space between them so that they don’t touch each other.
Steaming Atta Momos
19. Grease the steamer pan very well with oil and keep aside.
20. Heat 2 to 2.5 cups water in a steamer, an electric cooker or in a pressure cooker. Let the water come to a boil. Place the pan with momos in the steamer.
Check notes in the recipe card below on how to steam them in an idli pan or pressure cooker.
21. Steam the Wheat Momos for 10 to 12 minutes. Don’t overdo the steaming, as the dough becomes dense and dry.
The steaming time may vary upon the thickness of momos’ cover and the size of momos. If you make small momos, then 6 to 7 minutes is fine for steaming.
When you touch the momo, the dough should not feel sticky to you. This means they are done well. The steamed momos should also have a glossy look.
The time of cooking also varies from the intensity of the flame and kind of pan and the steamer you are using.
22. With the remaining dough, I experimented frying a few momos. Since the dough was soft, the crust was also soft.
Yet the fried momos tasted good. If you plan to fry, then make a firm and tight dough. I made these in the shape of gujiya (karanji).
23. Serve Wheat Momos or Atta Momos with any spicy sauce like Schezwan sauce, tomato-chili sauce or chili sauce. You can also serve them with chili garlic chutney.
- The dough in this Wheat Momos recipe is a soft and smooth. You also have to rest the dough for about 30 minutes.
- Vegetables can be of your choice. In addition to the the veggies listed in the recipe, you can use some sautéed mushrooms, grated paneer or cottage cheese, cooked or boiled potatoes, steamed sweet corn or green peas, etc.
- You can add some soy sauce in the vegetable stuffing for an enhanced umami flavor.
- Keep some space between the momos when you are placing them on the pan to steam. This way you’ll avoid the sticking of the momos to each other after they are steamed.
- The time of cooking these Atta Momos varies with the intensity of flame, the kind of pan or steamer you are using, the thickness of the momos’ covering/casing and the size of the momos. Do not over steam as then the momos will turn dense and chewy.
- You know you have perfectly steamed Wheat Momos when they will have a glossy look and do not feel sticky.
Please be sure to rate this recipe in the recipe card below if you have made it. For more vegetarian inspirations, Sign Up for my emails or follow me on Instagram, Youtube, Facebook, Pinterest or Twitter.
Wheat Momos | Atta Momos (Healthy)
Wheat Momos are a healthier version of momos or dim sum made with whole wheat flour or atta. These Atta Momos are vegan too and include a savory vegetable stuffing.
Prep Time 40 mins
Cook Time 10 mins
Total Time 50 mins
For the dough cover
For the stuffing
Preparing the dough cover
Take the atta or whole wheat flour and teaspoon salt in a mixing bowl.
Add water in parts.
Mix and then knead to a soft dough.
Cover the dough with a moist kitchen towel or the bowl with a lid and let the dough rest for 30 minutes.
For the stuffing
Finely chop or grate the vegetables. Take all the veggies in a mixing bowl.
Add finely chopped ginger and all of the ground spices.
Season with salt. Mix everything very well. Set aside.
Grease the steamer pan very well with oil and keep aside.
Shaping wheat momos
Portion the dough in small or medium-sized balls.
Sprinkle some flour lightly on a dough ball and on a rolling board.
Roll each dough ball into a thin circle of about 4 to 5 inches in diameter. Try to get the edges to be thin and the center to be thick.
Apply water with your finger tip or with a small pastry brush towards the circumference edge.
Place 2 to 3 tablespoons of vegetable stuffing in the center.
Lift one side of the edge and start to pleat.
Start folding and forming the pleats one by one.
Towards the end, join the pleats in the center.
- Prepare all momos this way and keep them covered under a moist kitchen napkin. Till you are ready to steam them. Keep some space between them so that they don’t touch each other
Steaming atta momos
- Heat 2 to 2.5 cups water in a steamer or in an electric cooker or in a stovetop pressure cooker. Let the water come to a boil. Place the pan with momos in the steamer. * Check notes on how to steam them in idli pan or pressure cooker.
- Steam them for 10 to 12 minutes. Don’t overdo the steaming, as the dough becomes dense and dry. The steaming time may vary upon the thickness of momos’ cover and the size of momos. If you make small momos, then 6 to 7 minutes is fine for steaming.
- When you touch the momo then dough should not feel sticky to you. This means they are done and the momos will have a glossy look. Time of cooking varies from intensity of the flame and kind of pan and the steamer you are using.
- Once perfectly cooked, serve whole wheat momos with a spicy sauce like schezwan sauce or tomato-chili sauce or chili sauce. You can also serve these Atta Momos with red chilli garlic chutney. They also go very well with a spicy sauce.
Wheat Momos | Atta Momos (Healthy)
Amount Per Serving
Calories 39 Calories from Fat 9
% Daily Value*
Saturated Fat 0.1g1%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.3g
Vitamin A 578IU12%
Vitamin B1 (Thiamine) 0.1mg7%
Vitamin B2 (Riboflavin) 0.02mg1%
Vitamin B3 (Niacin) 1mg5%
Vitamin B6 0.1mg5%
Vitamin C 4mg5%
Vitamin E 0.3mg2%
Vitamin K 2µg2%
Vitamin B9 (Folate) 6µg2%
* Percent Daily Values are based on a 2000 calorie diet.
This Wheat Momos post from the blog archives first published in September 2016 has been republished and updated on 1 July 2022.