Healthy Beetroot Cutlet Recipe (High-Protein, Weight Loss Friendly Snack)

This healthy beetroot cutlet recipe is rich in fibre, antioxidants, and plant protein. Unlike deep-fried tikkis, this version is pan-roasted with minimal oil, making it perfect for weight management, better digestion, and stable energy levels.
Whether you’re trying to reduce cravings, improve iron levels, or simply add more vegetables to your diet, this beetroot cutlet is a smart choice.

Why You’ll Love This Beetroot Cutlet

High in fiber – keeps you full longer
Rich in antioxidants – supports metabolism
Iron-rich – helps boost energy
Weight loss friendly – low oil, balanced ingredients
Easy to make – ready in under 20 minutes

Ingredients

Beetroot (grated, boiled or steamed) – ½ cup
Boiled potato (small) – ¼ cup (optional, for binding)
Boiled moong dal or chickpeas – 2 tbsp (for protein)
Onion (finely chopped) – 1 tbsp
Green chili – 1 small (optional)
Ginger (grated) – ½ tsp
Fresh coriander leaves – 1 tbsp
Roasted besan or oats powder – 1 tbsp (for binding)
Lemon juice – ½ tsp
Salt – as per taste
Black pepper – ¼ tsp
Jeera (cumin) – ¼ tsp
Oil – ½ tsp (for shallow roasting)

How to Make Healthy Beetroot Cutlet

In a mixing bowl, combine grated beetroot, boiled potato, dal or chickpeas, onion, ginger, coriander, lemon juice, and spices.
Add roasted besan or oats powder to bind the mixture into a soft dough-like consistency.
Shape the mixture into 2 small round cutlets.
Heat a pan and add ½ teaspoon oil.
Shallow roast the cutlets on medium flame until crisp and golden on both sides.
Serve warm with curd or mint chutney.

Tips for Perfect Crispy Cutlets

• Remove excess moisture from beetroot before mixing to prevent sogginess.
• Skip potato and increase dal for a higher-protein version.
• Add extra oats powder if mixture feels sticky.
• Cook on medium heat for even cooking.
• You can air fry at 180°C for 10–12 minutes for a lower-oil option.
• Refrigerate shaped cutlets for 30 minutes before cooking for better texture.

Health Benefits of Beetroot Cutlet

1. Supports Weight Loss
The high fiber content helps control hunger and reduces overeating.

2. Improves Digestion
Fiber promotes gut health and prevents bloating.

3. Boosts Energy Levels
Beetroot is rich in iron and antioxidants, which support healthy blood circulation and stamina.

4. Stabilizes Blood Sugar
Adding moong dal or chickpeas increases protein content, preventing sugar spikes.

Nutritional Benefits (Approx per 1 Cutlet)

Calories: 80–100 kcal
Protein: 3–4 g
Fiber: 2–3 g
Fat: Minimal (if shallow roasted)

Values vary depending on ingredients used.

Who Can Eat This?

Weight loss seekers
Vegetarians looking for protein snacks
People with low iron levels
Those trying to avoid deep-fried snacks
Kids (reduce spice level)

Frequently Asked Questions

Q – Is beetroot cutlet good for weight loss?
Yes. Beetroot cutlet is high in fiber and low in unhealthy fats when pan-roasted. It helps control cravings and supports weight management.

Q – Can I make beetroot cutlet without potato?
Yes. You can skip potato and use more moong dal, chickpeas, or oats powder for binding.

Q – Is beetroot cutlet healthy?
Beetroot cutlet is rich in antioxidants, iron, and fiber. When cooked with minimal oil, it becomes a nutritious snack option.

Q – How do you make beetroot cutlets crispy without frying?
Remove excess moisture, add oats or roasted besan for binding, and shallow roast on medium heat or air fry with light oil.

Q – Can diabetics eat beetroot cutlet?
Yes, in moderation. Pair it with protein like curd and avoid sugary dips.

Q – Can I air fry beetroot cutlets?
Yes. Air fry at 180°C for 10–12 minutes, flipping halfway.