Chicken Chop
All Foods • Global
How to Make Vegetarian Chicken Chop (Traditional & Healthy Version)
Vegetarian Chicken Chop is a creative, health-conscious twist on the globally popular Chicken Chop snack, adapted for Indian palates and dietary preferences. Traditionally, Chicken Chop is a crispy, spiced cutlet enjoyed across South and East Asia, but in India, home cooks have crafted delicious vegetarian versions using protein-rich ingredients like paneer, soya granules, and aromatic Indian spices. This rendition delivers the satisfying crunch and savory flavor of classic chicken chops—without using meat—making it perfect for vegetarians, calorie counters, and anyone seeking a wholesome snack. The dish features a delectable combination of mashed potatoes, crumbled paneer, and minced vegetables, all seasoned with regional masalas such as garam masala, coriander powder, and a hint of green chili. Coated in whole wheat breadcrumbs and shallow-fried, Vegetarian Chicken Chop is a guilt-free treat that pairs beautifully with fresh green chutney or tomato ketchup. Its roots can be traced to Kolkata, where street vendors serve their own chop variations during festivals and gatherings. This healthy, high-protein version is an excellent fit for IndianCalorie.com users who want the taste of a classic snack, reimagined for modern, health-focused lifestyles.
Ingredients(for 2 medium chops per person)
- 2 medium Boiled potatoes (peeled and mashed)
- 100g Paneer (crumbled)
- 1/3 cup Soya granules (soaked & drained)
- 1 small Carrot (grated)
- 1/4 cup Green peas (boiled)
- 1 small Onion (finely chopped)
- 1 Green chili (finely chopped) - optional
- 2 tbsp Coriander leaves (chopped)
- 1/2 tsp Garam masala
- 1/2 tsp Coriander powder
- 1/4 tsp Red chili powder - optional
- to taste Salt
- 1/2 cup Whole wheat breadcrumbs (for coating)
- 2 tbsp Olive oil (for shallow frying)
Instructions
- 1
Soak soya granules in hot water for 5 minutes, then drain and squeeze out excess water.
5 minutes
Ensure soya is well drained to prevent soggy chops.
- 2
In a large bowl, combine mashed potatoes, crumbled paneer, soaked soya granules, grated carrot, boiled peas, chopped onion, green chili, and coriander leaves.
3 minutes
Mix well to evenly distribute vegetables and spices.
- 3
Add garam masala, coriander powder, red chili powder, and salt. Mix thoroughly until the mixture holds together.
2 minutes
Adjust spice levels as per taste; kids may prefer less chili.
- 4
Divide mixture into equal portions and shape into oval or round chops.
3 minutes
Press gently to form compact shapes for even cooking.
Why This Dish is Healthy
By substituting chicken with paneer and soya, this snack delivers high protein content and is significantly lower in saturated fat compared to traditional versions. Shallow frying in olive oil and using whole wheat breadcrumbs further reduces calories and adds heart-healthy fats. The inclusion of diverse vegetables boosts fiber and micronutrient intake, making this an excellent choice for weight management, diabetes control, and overall wellness.
This Vegetarian Chicken Chop is high in protein from paneer and soya granules, while potatoes and vegetables provide complex carbohydrates, fiber, and essential vitamins. Soya adds plant-based protein, making it ideal for vegetarians. Carrots and peas offer vitamin A, C, and folate, while using olive oil and whole wheat breadcrumbs helps reduce unhealthy fats and increase fiber. Each serving is balanced for macro- and micro-nutrients, supporting muscle repair and energy.
Pro Tips
- 💡Tip 1: Use fresh paneer for a soft, creamy texture.
- 💡Tip 2: Squeeze out all water from soya granules to avoid soggy chops.
- 💡Tip 3: Bake the chops for an even lower calorie, oil-free version.
- 💡Tip 4: Add a pinch of chaat masala for an extra zing.
- 💡Tip 5: Serve with homemade green chutney for a flavorful pairing.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days. Reheat in a toaster oven for best crispiness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 350.0 kcal |
| Protein | 8.5 g |
| Carbohydrates | 14.0 g |
| Total Fat | 7.5 g |
| Fiber | 1.2 g |
| Sugars | 1.0 g |
| Iron | 1.1 mg |
| Calcium | 18.0 mg |
| Sodium | 410.0 mg |
| Potassium | 220.0 mg |
| Cholesterol | 38.0 mg |
| Vitamin A | 45.0 IU |
| Vitamin C | 3.1 mg |
| Magnesium | 18.0 mg |
| Zinc | 0.6 mg |
| Phosphorus | 88.0 mg |
| Vitamin D | 0.3 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 1.4 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.2 µg |
| Folate | 11.0 µg |
