Diet by Priyanka
Omelette wrap with capsicum
Two eggs cooked flat as a wrapper and folded around capsicum and onion sauteed in butter. The plate is 210 kcal, 13.4 g protein and 5.8 g net carbohydrate.
Why this dish works
This is the answer to wanting a wrap for breakfast. The egg does the job of the roti, which takes about 15 g of carbohydrate off the plate and adds 6 g of protein instead.
Cook the filling first and set it aside. An omelette waits for nothing, and trying to saute capsicum in a pan that already has egg in it is how the egg overcooks.
Beat the eggs with a tablespoon of water rather than milk. Water gives you a more pliable sheet that folds without cracking.
What you need
Makes one plate:
- 2 large eggs
- 1 tbsp water
- 1 tsp butter
- ½ cup capsicum and onion, sliced fine
- ½ tsp black pepper
- Salt, to taste
- 1 tbsp tomato chilli sauce, no added sugar, to serve
- Coriander leaves, optional
How to make it
Melt half the butter in a non-stick pan and saute the capsicum and onion on high heat for two minutes, until they colour at the edges but stay crisp. Season and set them aside.
Beat the eggs with the water, salt and pepper until uniform.
Melt the rest of the butter in the same pan on low to medium heat, pour in the egg, and tilt the pan once so it spreads into a thin round.
When the top is just set, spoon the filling along the centre, fold both sides over it, and slide it onto the plate. Serve with the sauce on the side.
Nutrition per plate
| Calories | 210 kcal |
|---|---|
| Protein | 13.4 g |
| Fat | 14.2 g |
| Net carbohydrate | 5.8 g |
| Fibre | 1.2 g |
Figures are for two whole eggs as the wrapper with half a cup of capsicum and onion sauteed in 1 tsp of butter. A sauce with added sugar would move the carbohydrate figure.
Who this suits
Thirteen grams of protein for 210 kcal makes this a standard breakfast on a weight loss plan, and it is quick enough for a working morning.
If you have been avoiding eggs, the eggs and cholesterol page explains where that advice came from and what it looks like now.
Have a question about this recipe?
Priyanka answers WhatsApp herself. Ask about ingredient swaps, portion size, or whether this dish suits what you are working on:
There is no charge for a question, and you will be talking to Priyanka, not an assistant.
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:
- Capsicum egg rings
- Egg crepe with green chutney
- Keto mug bread with cheese
- Broccoli, capsicum and onion stuffed omelette
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.