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10 min
14/05/2026
Muthiya, a beloved Gujarati staple, is traditionally made with gram flour or whole wheat flour. However, transitioning to Khapli Atta (Emmer Wheat) elevates this humble steamed snack into a nutritional powerhouse. This article explores seven unique savoury muthiya varieties, ranging from classic Doodhi to vibrant Palak, that utilise the ancient grain’s superior texture and health benefits. By swapping processed flours for Aashirvaad Chakki Khapli Atta, you can enjoy a snack that is 30% higher in protein, rich in dietary fibre, and exceptionally low in sugars without compromising on authentic taste.
7 Delicious Muthiya Varieties To Make Using Khapli Atta offer a perfect blend of ancestral wisdom and modern nutrition, proving that diet food can be incredibly flavourful. Muthiya gets its name from the muthu (fist), which represents the hand-shaped rolls steamed to perfection.
Historically, these were zero-waste snacks, often incorporating leftover vegetables and local grains.
Today, as we move toward mindful eating, the focus has shifted back to ancient grains like Khapli (Triticum dicoccum). This heritage wheat, particularly Aashirvaad Chakki Khapli Atta, provides a nutty depth and a denser nutritional profile compared to modern hybrid wheat. Whether you are looking for a weight-loss-friendly evening snack or a protein-packed breakfast, these seven Khapli-based muthiyas are your answer.
Before we dive into the recipes, it is essential to understand why Khapli Atta is the superior choice for your kitchen. Unlike regular wheat, Emmer wheat has a more complex chemical structure, making its nutrients more bioavailable.
When making muthiya, the quality of the flour determines the softness and shelf life. Aashirvaad Chakki Khapli Atta is particularly effective because:
Ancient Heritage: It is made from Khapli (Emmer) wheat, a grain treasured in Indian agriculture for centuries for its resilience and purity.
Protein Powerhouse: It contains 30% more protein than regular wheat, aiding in muscle repair and satiety.
Digestive Ease: Being rich in dietary fibre, it supports gut health and prevents the bloating often associated with refined flours.
Quality Assured: It passes 40+ quality checks, ensuring your family eats only the cleanest, high-quality grain.
Low Glycemic Potential: With lower sugars than regular wheat, it is an excellent choice for managing energy spikes.
The most traditional version, Doodhi Muthiya, is prized for its moisture and soft texture. The high water content of the gourd balances the robust texture of the Khapli wheat.
Ingredients: 2 cups Aashirvaad Chakki Khapli Atta, 1 cup grated Doodhi, ginger-green chilli paste, turmeric, sesame seeds, and a dash of lemon.
The Process:
Squeeze excess water from the grated Doodhi (save the water for the dough).
Mix the flour with spices and the gourd.
Shape into cylinders and steam for 20 minutes.
Once cooled, slice and temper with mustard seeds and curry leaves.
This vibrant green variety is a powerhouse of iron and antioxidants. The garlic adds a pungent kick that complements the earthiness of the Khapli Atta.
Ingredients: 2 cups Khapli flour, 1.5 cups finely chopped spinach, 1 tbsp minced garlic, carom seeds (ajwain), and curd.
The Process:
Mix the chopped spinach with a little salt to let it release moisture.
Add the flour and garlic, kneading into a firm dough using curd for extra softness.
Steam and temper. The garlic flavour intensifies beautifully during steaming.
A winter favourite, the slight bitterness of Methi pairs perfectly with the nutty undertones of Emmer wheat.
Ingredients: 2 cups Khapli Atta, 1 cup fresh Methi leaves, jaggery (to balance bitterness), and red chilli powder.
The Process:
Combine the leaves with flour and a small piece of dissolved jaggery.
The dough should be slightly stiff.
Steam until a toothpick comes out clean. This variety is excellent when served with a side of spicy garlic chutney.
For those seeking a meal or a snack, this version incorporates finely grated carrots, cabbage, and crushed moong sprouts.
Ingredients: Khapli wheat flour, grated carrots, shredded cabbage, crushed steamed moong sprouts, and garam masala.
The Process:
Mix all vegetables and sprouts with the flour.
The variety of textures makes this a favourite for children.
Steam and sauté in a small amount of oil with sesame seeds.
Onions add a natural sweetness and a slight crunch to the otherwise soft muthiya.
Ingredients: 2 cups Khapli Atta, 1 cup finely shredded cabbage, ½ cup finely chopped onions, and coriander powder.
The Process:
Sauté onions and cabbage for 2 minutes to remove the raw smell before adding to the flour.
Knead and steam as usual. The caramelised onion bits offer a unique flavour profile.
Visually stunning and nutritionally dense, beetroot muthiyas are great for heart health and blood circulation.
Ingredients: 2 cups Khapli flour, 1 cup grated beetroot, 1 tsp amchur (dry mango powder), and green chillies.
The Process:
The beetroot provides ample moisture, so add water sparingly.
The resulting muthiyas are a beautiful deep pink/purple.
These are perfect for school tiffins due to their attractive colour.
A blend of two powerful grains, this variety offers a rustic, earthy taste that is deeply satisfying.
Ingredients: 1 cup Khapli Atta, 1 cup Bajra (Pearl Millet) flour, ginger paste, and lots of fresh
Coriander.
The Process:
Mix the two flours in equal proportions.
The Bajra adds a crumbly texture while the Khapli provides the necessary binding and protein.
Steam and enjoy with a bowl of yoghurt.
Don't Over-knead: Khapli wheat has a different gluten structure; over-kneading can make the muthiyas tough.
Rest the Dough: Let the dough sit for 10 minutes to allow the fibre in the Khapli Atta to hydrate.
The Tempering (Vaghar): Always use mustard seeds and sesame seeds, along with a pinch of asafoetida (hing), in the final sauté for that authentic Gujarati aroma.
Check the Steam: Ensure the water is boiling before placing the muthiya rolls in the steamer to prevent them from becoming soggy.
Integrating 7 Delicious Muthiya Varieties To Make Using Khapli Atta into your weekly menu is more than just a culinary choice; it is a step toward holistic wellness. By choosing heritage grains like those found in Aashirvaad Chakki Khapli Atta, you are supporting biodiversity and honouring traditional Indian farming. These snacks prove that high protein and high fibre don't have to come from supplements; they can come from a steaming plate of homemade, savoury muthiyas.
To keep your muthiya soft, add 1 tablespoon of oil or curd to the dough. Using Khapli Atta naturally provides a better texture due to its high fibre content, which retains moisture effectively.
