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High ProteinNo Added SugarMeal Prep

Egg and Oats Breakfast Wrap

A soft oat-and-egg cheela rolled around crunchy onion, tomato and coriander — a portable breakfast with no refined flour.

By The Chef Kitchen · · · Version 1.2

Prep
10 min
Cook
12 min
Total
22 min
Servings
2
Difficulty
medium
Cost / serving
₹35
Whole-grain wrap sliced in half showing its egg and oat filling

Estimated nutrition per serving

How we calculate →

Values are per serving and stay the same when you scale servings.

Calories
355kcal
Protein
18g
Carbs
31g
Fat
17g
Fibre
4.5g
Added sugar
0g
Full nutrition detail
Total sugar
4 g
Saturated fat
4 g
Sodium
450 mg
What's included in this calculation?

The estimate covers every listed ingredient at its stated quantity — optional ingredients included, unless the cook's notes say otherwise — prepared as written and divided by the stated servings. All quantities are metric: weighed in grams or measured in ml, tsp and tbsp.

Recommended sides and optional pairings are not included. Where a combined figure appears, it is shown only inside a pairing card labelled “Estimated nutrition when paired with”.

Before publication, every recipe passes automated checks: macro arithmetic against stated calories, tag honesty, and a screen for medical-claim language.Read the editorial policy.

Ingredients (2 servings)

2 servings
  • 80 gRolled oats
  • 4 pieceEgg
  • 60 mlWater — approximate
  • ½ pieceOnion — thinly sliced
  • 1 pieceTomato — deseeded and sliced
  • 1 pieceGreen chilli — finely chopped (optional)
  • 2 tbspCoriander leaves — chopped
  • ¼ tspTurmeric powder
  • 2 tspVegetable oil
  • to tasteSalt — to taste

Method

  1. Grind the oats to a fine flour in a mixer jar.

  2. Whisk the oat flour with the eggs, turmeric, salt and about 60 ml water into a thick but spreadable batter. Rest 5 minutes.

  3. Heat a nonstick tawa on medium and brush with half the oil.

  4. Pour half the batter and spread gently into an 18–20 cm round. Cook 2–3 minutes until the top looks set.

  5. Flip carefully and cook 1–2 minutes more. Repeat for the second wrap.

  6. Lay each wrap flat, fill with onion, tomato, green chilli and coriander down the centre.

  7. Roll tightly, slice in half on the diagonal and serve warm.

Storage and reheating

Keeps 3–4 hours rolled in foil, which makes it tiffin-friendly.

Pairs well with

Optional accompaniments, excluded from the nutrition summary above — it covers the dish alone. “When paired” figures add one serving of the side to one serving of the dish.

Small bowl of vibrant green coriander and mint chutney
Sauce

Green Chutney

The everyday coriander-mint chutney, with a handful of peanuts for body — sharp, hot and endlessly useful.

Estimated nutrition when paired with Green Chutney: ~381 kcal ·19.2 g protein per serving

Small bowl of creamy hung curd dip topped with golden fried garlic and cracked spices
Dip

Garlic Hung-Curd Dip

Thick hung curd with golden fried garlic and cracked pepper — a two-ingredient labneh stand-in.

Estimated nutrition when paired with Garlic Hung-Curd Dip: ~410 kcal ·21.5 g protein per serving

Small bowl of golden seared paneer cubes with garlic and chilli flakes
Protein Add-on

Garlic Paneer Bites

Golden-seared paneer cubes with garlic and chilli flakes — an estimated 15 g of protein per serving, ready in 15 minutes.

Estimated nutrition when paired with Garlic Paneer Bites: ~605 kcal ·33.5 g protein per serving

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