Grilled Egg and Capsicum Wrap
ContinentalWeight ManagementDesi eggsEasy
A grilled egg and capsicum wrap in a thin whole wheat roti — light, portable and filling, with smoky capsicum and a yoghurt spread.
Prep time10 min
Cook time12 min
Total time22 min
Servings2
Ingredients
- 2 eggs
- 1 whole wheat roti or wrap
- 1 capsicum, sliced
- 1 small onion, sliced
- 2 tbsp dahi (yoghurt)
- 1/2 tsp salt
- A pinch of black pepper
- 1 tsp oil
- 1 tbsp green chutney (optional)
Method
- Grill the capsicum and onion in a little oil on high heat for 3–4 minutes until lightly charred.
- Beat the eggs with salt and pepper and cook as a thin omelette on the same pan.
- Warm the roti and spread with dahi and green chutney if using.
- Place the omelette and grilled vegetables on the roti.
- Roll tightly, cut in half and serve warm.
Nutrition — estimated per serving
Calories (estimate)230 kcal
Protein (estimate)13 g
Fat (estimate)10 g
Carbs (estimate)22 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
Grill the vegetables on high heat so they char lightly instead of steaming. Food safety: cook the eggs until fully set. Allergens: contains egg, milk and wheat (gluten). Substitute: use a lettuce leaf instead of roti for a lighter wrap, or replace capsicum with mushrooms. This is a light, balanced meal — it is not a weight-loss treatment. Nutrition values are estimates based on standard per-egg values.