posted by 
Mornings are chaos, let’s be real. You’re running out the door, your to-do list is already too long, and the last thing you have time for is an elaborate breakfast. But here’s the thing—I refuse to settle for just coffee and vibes. That’s where this roti egg wrap saves the day.
This isn’t your average breakfast wrap. As a dietitian, I love meals that hit that perfect balance of nourishing and satisfying—like this one. Warm, soft roti stuffed with fluffy, spice-kissed Indian scrambled eggs (masala eggs, if you will), all wrapped up for the ultimate grab-and-go breakfast. Think of it as the love child of a classic Indian breakfast and your favorite high-protein wrap—simple, flavorful, and made with real, whole ingredients.
Honestly? It’s the kind of breakfast that makes you pause mid-bite and go, wow, why don’t I eat this every day?
Nutrition Highlights
Packed with wholesome, nutrient-dense ingredients, this satisfying wrap offers:
- Eggs for high-quality protein, supporting muscle repair and long-lasting fullness
- Whole wheat roti for fiber, giving you a steady, energizing fuel throughout the day
- Bold spices like cumin, turmeric, and chili, adding flavor and providing antioxidant benefits
What You’ll Need to Make These Masala Egg Roti Wraps
This wrap is built on simple, wholesome ingredients—fresh eggs, crisp vegetables, and soft rotis. But the magic? That comes from the warm spices that turn simple scrambled eggs into a flavor-packed egg bhurji. Here’s what you’ll need:
- Rotis – Warm, soft, and perfect for rolling up all that deliciousness.
- Eggs – The star of the show, giving this wrap a protein boost and that soft, satisfying texture.
- Bell Pepper & Onion – A must for crunch and natural sweetness.
- Tomatoes – Cooked down to create a rich, slightly tangy base.
- Spices – A mix of smoked paprika, curry powder, coriander, and cumin seeds makes this far from your average scrambled eggs.
- Spinach – For a little greenery.
- Hummus – A creamy, slightly nutty spread that ties everything together.
How to Make It (Step-by-Step Guide)
Roti wrap
To assemble the roti wraps:
For a complete list of ingredient measurements and detailed step-by-step instructions, you can find everything you need in the printable recipe card located at the bottom of this post.
Diabetes diet advice
For folks managing diabetes, this recipe offers a great balance. The high protein content in eggs and the fiber from roti and vegetables can help stabilize blood sugar levels. However, portion control is key; be mindful of the size of your wrap and consider the inclusion of a side salad to add nutrients without excess carbs.
Food safe storage
While these breakfast wraps are best savored fresh, they’re also a time-saver when prepped ahead. Store the curried eggs separately in an airtight container. When you’re ready, whip up a fresh batch of rotis and assemble these wraps. And guess what? They taste just as awesome when served cold, making them a perfect grab-and-go meal option!
Let’s Make It Together! Tried this Roti Egg Wrap? I’d love to hear what you think! Drop a comment, leave a star rating, and tag me on Instagram (@DesiliciousRD). Your creations always make my day!
Get the Recipe:
30-Minute Roti Egg Wrap Breakfast
Ingredients
Egg Bhurji
- 2 tbsp olive oil, extra virgin
- 1 tsp cumin seeds
- 1 onion, white, medium, finely chopped
- 2 cloves garlic, fresh, minced
- 1 bell pepper, red, diced into small pieces
- 2 tomatoes, medium, cut into small cubes
- 2 tsp paprika, smoked
- 1½ tsp curry powder
- 1 tsp coriander powder
- 1 tsp chilli powder
- 1¼ tsp salt, sea salt
- ½ tsp black pepper
- 2 cups spinach, You could use bok choy or other greens
- 10 eggs, large
- ½ cup cilantro, fresh, washed, finely chopped
Roti Wraps
- 4 rotis, large, thick
- ¼ cup hummus, plain
Instructions
Egg Bhurji
- Heat the oil in a large pan, adding cumin seeds. Fry until they turn lightly browned and release their aroma.
- Stir in garlic, onion, and bell peppers, cooking over medium-high heat for about 5 minutes.
- Introduce the tomatoes and cook on high heat for approximately 5 minutes or until they soften and break down. Stir consistently to prevent sticking.
- Add the spices and salt, ensuring a thorough mix. Reduce the heat to low.
- Toss in the spinach and cook for an additional minute.
- In a separate bowl, crack the eggs and pour them into the pan. Stir continuously until they are fully cooked.
- Garnish egg bhurji with freshly chopped cilantro.
Roti Wraps
- Take a roti and spread a tablespoon of hummus evenly across its surface.
- Portion a quarter of the Egg Bhurji onto the hummus-coated roti. Carefully fold the sides of the roti over the filling, creating a neat and secure wrap. To hold it together, insert a wooden pick through the layers. Repeat with the remaining three rotis.
Notes
Food safe storage
- While these breakfast wraps are best savoured fresh, they’re also a time-saver when prepped ahead. Store the curried eggs separately in an airtight container. When you’re ready, whip up a fresh batch of rotis and assemble these wraps. And guess what? They taste just as awesome when served cold, making them a perfect grab-and-go meal option!
Diabetes diet advice
- For folks managing diabetes, this recipe offers a great balance. The high protein content in eggs and the fibre from roti and vegetables can help stabilize blood sugar levels. However, portion control is key; be mindful of the size of your wrap and consider the inclusion of a side salad to add nutrients without excess carbs.
Nutrition Information:
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
