Egg and Paneer Bhurji Protein Wrap
PakistaniGym & High-ProteinDesi eggsEasy
A portable whole wheat wrap filled with spiced egg and paneer bhurji, onion and chutney — a filling, protein-rich lunch for busy days.
Prep time10 min
Cook time12 min
Total time22 min
Servings2
Ingredients
- 2 whole wheat rotis or wraps
- 3 Desi eggs
- 100 g paneer, crumbled
- 1 onion, finely chopped
- 1 tomato, chopped
- 1 green chilli, chopped
- 1 tsp garam masala
- 1/2 tsp red chilli powder
- 1/2 tsp salt
- 1 tbsp oil
- 2 tbsp green chutney
Method
- Heat oil and fry the onion until soft, then add tomato, chilli and spices.
- Add the beaten eggs and crumbled paneer; scramble gently until the eggs are fully set.
- Warm the rotis on a tawa.
- Spread chutney on each roti, spoon the bhurji down the centre and roll up tightly.
- Serve immediately, wrapped in foil for eating on the go.
Nutrition — estimated per serving
Calories (estimate)400 kcal
Protein (estimate)28 g
Fat (estimate)18 g
Carbs (estimate)30 g
Nutrition values are estimates based on standard per-egg values (about 72 kcal, 6.3 g protein, 4.8 g fat, 0.4 g carbs per large egg).
Tips, food safety & substitutions
Cook the eggs until fully set and eat soon after making. Allergens: contains egg, wheat (gluten) and milk (paneer). Substitute: use dahi instead of chutney, or swap paneer for boiled chana. Nutrition figures are estimates only, based on standard per-egg values.