Roti is a quintessential Indian flatbread that is as vital to the dinner table as rice when indulging in a classic Indian cuisine. You’ll often see Roti used as a dip for traditional dishes such as curry or masala or to wrap protein, vegetables, cheese and sauces into a sandwich-like meal. But is Roti suitable for vegans to eat?
Roti is traditionally vegan. Containing ingredients such as flour, water, and oil, Roti is free of animal products. However, store-bought Roti may contain dairy or other animal byproducts, so it’s important to review the label. The best vegan alternatives to Roti include Raw Wraps Spinach, Atoria’s Mini Lavash Flatbread, Maria & Ricardo’s Keto Almond Flour Tortillas.
Now that you are familiarized with what Roti is made of, let’s take a deeper look at the origin of Roti, the nutritional content and ingredients of particular brands, and what it pairs well with. Caution: your mouth might be watering as you read this article, so grab a tissue if you don’t want to slobber!
Contents
Roti’s Origin
In the Caribbean, Roti is a staple in culturally rich dishes, eaten to accompany stews, sauces and curries. Much like in India, Roti is also eaten with spicy veggies and is a popular savory street food item. In other areas of the world, such as Thailand, Roti takes on a sweet characteristic, typically served with butter or sweeter spreads like Nutella or peanut butter, along with sliced fruit and a sprinkle of powdered sugar.
Clearly, Roti has made a name for itself all over the world. There are some blurred lines as to where Roti originated from, but many believe India is the true origin place of Roti. Roti is similar in spelling to a Sanskrit term–Rotika–mentioned in a medical text in the 16th century, which means flat bread to eat with curries. It can be seen in other ancient historical texts and literature that spans centuries, including Ayurveda texts that date it back to the vedic period. Roti, back then, was stuffed with dry lentils or vegetables.
Given that Roti is common in countless countries, it’s safe to say you won’t struggle to find what to pair roti with. We’ve outlined some Roti brands below that vegans should avoid, and a few store-bought alternatives that are safe for vegans to eat.
Is Roti Healthy?
The short answer is yes. It is an excellent source of fiber, and certain brands have a good amount of protein. Since it is loaded with complex carbohydrates, Roti will provide sustained energy whilst keeping you full. Most brands are great for vegans, but always read the label, especially for options that contain added flavor. If you are gluten-free, you’ll need to find alternative wraps that don’t contain flour.
Roti Pairings
What better way to eat vegan Roti than with a spicy veggie curry dish? There are tons of curry powders out there–Red, Yellow, Green, spicy, mild, etc. You could even dip Roti into a simple vegan tomato soup if you’re feeling lazy but want something cozy.
Of course, there are other alternatives to Roti that are also vegan. Tortillas are similar in texture, taste, and appearance, but not all tortilla brands are vegan. Be sure to double check the labels and ingredients if you are going the store-bought route!
Are Roti and Naan Interchangeable?
Plain and simple Roti is a wrap and flatbread, but some compare it to a tortilla as well. Many confuse Roti and Chapati with Naan, due to the similar shape and appearance of the flatbread. Roti and chapati, however, are both unleavened wheat-flour breads rolled out much thinner than naan and sometimes pan fried. They are also generally more decadent than Naan. Naan is on the softer side and contains yeast, as it is a leavened bread. Roti, Chapati, and Naan alike are quite versatile, easy to make, and delicious. They all have few, simple ingredients.
Nutritional Facts for Diverse Roti Brands
Crispy – Original Roti
Crispy Original Roti is made of stone ground wheat flour and is the perfect vehicle to get curry or veggie straight into your mouth. While cholesterol free and a good source of protein, this particular brand is not a good option for vegans as it contains modified milk ingredients.
Ingredients:
- Wheat Flour
- Water
- Non-Hydrogenated Margarine (Canola and/or Soy and/or Palm Oil)
- Sugar
- Salt
- Mono & Diglycerides-Plant Source
- Calcium Propionate
- Sodium Bicarbonate
- Potassium Sorbate
- Fumaric Acid
- Xanthan Gum
- Modified Milk Ingredients
Nutritional Facts (Per 1 roti):
- Calories 130
- Total Fat: 3.5g, 5% DV
- Saturated Fat: 1.5g, 8% DV
- Trans Fat: 0g
- Cholesterol: 0mg, 0% DV
- Sodium: 240mg, 10% DV
- Total Carb.: 20g, 7% DV
- Dietary Fiber: 2g 8% DV
- Sugars: 2g
- Protein: 5g
Nishaan Chakki Roti Indian Chapatis
Nishaan is a soft wrap perfect for sandwich alternatives. Serve cold or heat up and serve warm
This brand is high in carbohydrates. Packaging states that this Roti is suitable for vegetarians but doesn’t directly state anything about vegans.
Ingredients:
- Fortified Wheat Flour (Wheat Flour, Calcium Carbonate, Iron, Niacin, Thiamin)
- Water
- Whole Wheat Flour
- Vegetable Oils (Palm Oil, Rapeseed Oil)
- Humectant (Glycerol)
- Salt
- Wheat Gluten
- Acids (Citric Acid, Malic Acid)
- Sugar
- Preservatives (Calcium Propionate, Potassium Sorbate)
- Stabilizer (Guar Gum)
- Raising Agent (Sodium Carbonates)
Nutritional Facts (Per 1 wrap):
- Calories: 167 kcal
- Total Fat: 6.9g, 4% DV
- Saturated Fat: 3g, 1/7% DV
- Trans Fat: 0g
- Cholesterol: 0mg, 0% DV
- Sodium: 240mg, 10% DV
- Total Carb.: 46.4g, 27% DV
- Dietary Fiber: 2g 8% DV
- Sugars: 2g
- Protein: 5g
Spring Home
Lower in carbohydrates, but much higher in sodium and saturated fat than other alternatives. This option has hints of rosemary and butter flavors, which might make it non friendly for vegans. It doesn’t explicitly state what ingredients are in the butter flavors, but it isn’t certified vegan so it is best to avoid if you are vegan.
Ingredients:
- Fortified Wheat Flour
- Water
- Vegetable Margarine (Palm Oil, Water, Salt, Emulsifier)
- Monoglycerides
- Polyglycerol esters
- Sodium Bicarbonate
- Calcium Carbonate
- Sodium Acid
- Phosphate
- Corn starch
- Monocalcium phosphate
- Butter Flavor
- Natural Rosemary Flavor
- Butter Flavor
- Sugar
- Salt
- Raising Agent
Nutritional Facts (Per 1 wrap):
- Calories: 210 kcal
- Total Fat: 11g, 14% DV
- Saturated Fat: 7g, 35% DV
- Trans Fat: 0g
- Cholesterol: 0mg, 0% DV
- Sodium: 310mg, 13% DV
- Total Carb.: 25g, 9% DV
- Dietary Fiber: 1g 4% DV
- Sugars: 3g
- Included added sugars: 0.95g, 2% DV
- Protein: 4g
Healthy and Vegan Alternatives to Roti
Raw Wraps – Spinach
Gluten free, comes in a variety of flavors. Great for quesadillas, burritos, or lunch wraps, and you can even use a sandwich press to make it crisp. This option is dairy-free, soy-free, tree-nut free, gluten-free, and egg free. If you have a lot of allergies, this option could be great for you. It is also certified vegan.
Ingredients:
- Spinach
- Apple
- Onion
- Quinoa
- Psyllium
Nutritional Facts (Per 1 wrap):
- Calories: 60 kcal
- Total Fat: 0g, 0% DV
- Saturated Fat: 0g, 0% DV
- Trans Fat: 0g
- Cholesterol: 0mg, 0% DV
- Sodium: 25mg, 4% DV
- Total Carb: 14g, 2% DV
- Dietary Fiber: 5g 18% DV
- Sugars: 0g
- Protein: 2g
Atoria’s Mini Lavash Flatbread
This Mini Lavash bread contains whole grains and flaxseeds, which aid in digestion. The flatbreads are great for wraps, pizzas, and dips. This alternative is both healthy and vegan, and doesn’t contain preservatives like many Roti alternatives. This is a great option as it is low in calories, contains zero fat or sugars, and has low sodium and carbohydrates, so you can use it as a vehicle to pack protein packed food and healthy fats.
Ingredients:
- Water
- Whole Wheat Flour
- Wheat Flour
- Wheat Gluten
- Oat Fiber
- Flax
- Sea Salt
- Sugar
- Cultured Wheat
- Yeast
- Organic Enzymes
Nutritional Facts (Per 1 wrap):
- Calories: 50 kcal
- Total Fat: 0g, 0% DV
- Saturated Fat: 0g, 0% DV
- Trans Fat: 0g
- Cholesterol: 0mg, 0% DV
- Sodium: 90mg, 4% DV
- Total Carb.: 8g, 3% DV
- Dietary Fiber: 3g 10% DV
- Sugars: 0g
- Protein: 4g
Maria & Ricardo’s Keto Almond Flour Tortillas
Certified gluten-free, grain-free, dairy-free, soy-free, vegan, paleo, and low carb. If you are keto, this option is great for you. The texture mimics tortillas and are oven-baked from scratch, containing zero artificial flavors or preservatives. The everything seasoning adds subtle flavors, making it stand out from more bland alternatives. Due to the nature of its ingredients, this Roti-like alternative must be frozen, unlike others which are OK sitting out or simply refrigerated.
Ingredients:
- Almond Flour
- Water
- Tapioca Starch
- Psyllium Fiber
- Coconut Flour
- Apple Cider Vinegar
- Sea Salt
- Xanthan Gum
- Everything Seasoning (Sesame Seeds, Onion Powder, Garlic Powder, Salt, Poppy Seeds)
Nutritional Facts (Per 1 wrap):
- Calories: 160 kcal
- Total Fat: 11g, 14% DV
- Saturated Fat: 1g, 5% DV
- Trans Fat: 0g
- Cholesterol: 0mg, 0% DV
- Sodium: 200mg, 9% DV
- Total Carb.: 13g, 5% DV
- Dietary Fiber: 5g 18% DV
- Sugars: 1g
- Protein: 5g
Related Questions
Is Roti Thai or Indian?
Roti is native to the Indian subcontinent. However, it is consumed in many countries worldwide. Many confuse Roti to originate in Thailand. The version of Roti found in Thailand is often made with sweet condensed milk and sugar, with fillings like banana, coconut, or Nutella inside. Their distinctive flavor profiles are noticeable.
How does Roti puff up?
Water in the dough of Roti is the fundamental ingredient that allows it to puff up when paired with heat. The steam that is produced as moisture evaporates and starch gelatinizes gives Roti that fluffy, puffy, soft texture.
What is the difference between Roti and Naan?
Unlike Naan, Roti/Chapati are unleavened. Roti and Chapati are often thinner than Naan. Naan–on the other hand–is made with yeast or another leavening agent.