Diet by Priyanka
Egg crepe with green chutney
Two eggs beaten thin and cooked as a crepe in a teaspoon of butter, folded, with green chutney on the side. The plate is 175 kcal, 13.2 g protein and 2.1 g net carbohydrate.
Why this dish works
A besan chilla is a good breakfast but it is gram flour, and gram flour is carbohydrate. Cooking the same thing from two eggs gives you the shape and the fold with 2.1 g of carbohydrate instead of 20.
The trick is heat control. A pan that is too hot sets the egg before it spreads, and you get an omelette instead of a crepe. Pour into a warm pan, tilt it once, and let it set slowly.
It holds a filling well, so it becomes a different dish depending on what you put in it. Left plain, it is the lowest-calorie breakfast on the site.
What you need
Makes one plate:
- 2 large eggs
- 1 tsp butter, for the pan
- 1 tbsp coriander leaves, chopped fine
- 1 green chilli, chopped fine
- Salt and black pepper, to taste
- 2 tbsp mint and coriander chutney, to serve
How to make it
Beat the eggs hard for a good thirty seconds, until they are uniform and slightly frothy. Stir in the coriander, green chilli, salt and pepper.
Melt the butter in a non-stick pan over low to medium heat and let it coat the base. The pan should be warm, not hot.
Pour in the egg and tilt the pan once so it spreads thin. Leave it alone for a minute and a half, until the top is set and the underside comes away cleanly.
Fold it in half or roll it, slide it onto the plate, and serve with the chutney on the side.
Nutrition per plate
| Calories | 175 kcal |
|---|---|
| Protein | 13.2 g |
| Fat | 12.6 g |
| Net carbohydrate | 2.1 g |
| Fibre | 0.5 g |
Figures are for two whole eggs with 1 tsp of butter as the cooking fat, plus 2 tbsp of mint chutney on the side.
Who this suits
It is a five-minute breakfast with 13 g of protein, which makes it the default first meal on most weight loss plans.
If eggs have been ruled out for you on cholesterol grounds, the eggs and cholesterol page sets out what the current evidence says.
Have a question about this recipe?
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More from Priyanka’s kitchen
Every published recipe is listed on the low-carb recipes page, with macronutrients listed for each.
If this one worked for you, these are close cousins from the same plans:
- Broccoli, capsicum and onion stuffed omelette
- Broccoli and egg bhurji
- Capsicum egg rings
- Keto mug bread with cheese
Recipes work best inside a plan built around your history and your routine. To start there, book a Discovery Call with Priyanka.
These meals come from the same plans Priyanka builds for PCOS, thyroid, prediabetes and fatty liver support.
Written by Priyanka Chanana, nutritionist, practising since 2021. Nutrition support runs alongside medical care rather than replacing it.