Egg & Paneer Kathi Roll
Flaky egg-coated parathas wrapped around spiced paneer filling with onions, peppers, and tangy chutney. Kolkata-style street food turned into a protein powerhouse.
Kathi rolls are the ultimate Indian street food. If you've ever been to Kolkata, you know what I'm talking about. They're basically the Indian answer to a burrito, a flaky paratha coated in egg, stuffed with spiced filling, rolled up tight, and eaten on the go. I used to get them from a street cart near my college every single week.
The genius of the kathi roll for protein is that the paratha itself gets coated in beaten egg before the filling goes in. That's a built-in protein boost that most wraps don't have. I took it further by using 2 eggs per roll, one for the egg wash and one scrambled into the filling, and packed in a generous amount of spiced paneer. The paneer gets a quick sear with onions and bell peppers so it has some char and bite to it.
Four rolls, four meals, 32g of protein each. I'll batch the paneer filling on Sunday and assemble fresh rolls throughout the week. The filling keeps great in the fridge, and the actual assembly takes less than ten minutes. It's street food that fits your macros.
The Protein Upgrade
A standard kathi roll at a street stall uses a small amount of paneer and one egg for the paratha coating, delivering about 15-18g protein. We use a full 8oz paneer for the filling, coat each paratha with a full egg, and add extra egg scrambled into the filling. That's 8 eggs total across 4 rolls, pushing protein to 32g per serving.
Egg & Paneer Kathi Roll
Ingredients
- 8 oz paneer (cut into thin strips) 14g protein
- 8 large eggs (2 per roll: 1 for paratha coating, 1 scrambled into filling) 12g protein
- 2 cups whole wheat flour (for parathas) 6g protein
- 1 medium onion (sliced into thin rings)
- 1 medium bell pepper (sliced into strips)
- 2 green chilies (slit lengthwise)
- 1 tsp cumin powder
- 1 tsp coriander powder
- ½ tsp turmeric
- 1 tsp chaat masala
- ½ tsp garam masala
- ½ tsp chili powder
- 1 tsp salt (divided)
- 3 tbsp oil (for cooking)
- ½ cup cilantro-mint chutney (for drizzling)
- 1 small red onion (thinly sliced, for garnish)
- 1 lemon (juiced)
Instructions
- Make the paratha dough: Mix whole wheat flour with half a teaspoon of salt and enough water to form a soft, pliable dough. Knead for 3-4 minutes, cover, and rest for 15 minutes.
- Prepare the filling: Heat 1 tbsp oil in a pan over high heat. Add the paneer strips and sear for 2-3 minutes until lightly charred. Remove and set aside.
- In the same pan, add another tbsp of oil. Sauté the sliced onion and bell pepper for 3-4 minutes until slightly charred but still crunchy. Add green chilies, cumin, coriander, turmeric, chili powder, and remaining salt. Stir for 30 seconds.
- Add the seared paneer back. Beat 4 of the eggs and pour into the pan, scrambling them with the paneer and vegetables. Cook for 1-2 minutes until eggs are just set. Sprinkle with chaat masala and garam masala. Remove from heat.
- Divide the dough into 4 portions. Roll each into a thin circle about 8 inches across.
- Heat a tawa or flat pan over medium-high heat. Cook each paratha with a little oil for 1-2 minutes until bubbles form on top.
- Beat the remaining 4 eggs individually. Flip the paratha and immediately pour one beaten egg over the top. Swirl to coat the surface. Flip again so the egg side cooks for 1 minute until set and golden.
- Place a generous portion of the paneer-egg filling down the center of the paratha. Add sliced red onion and drizzle with cilantro-mint chutney and lemon juice.
- Roll up tightly, wrapping the bottom in foil or parchment if desired. Repeat with remaining parathas.
Boost Your Protein
- Add a tablespoon of Greek yogurt inside each roll for an extra 2g protein per serving.
- Use 10oz paneer instead of 8oz for an extra 3-4g protein per serving.
- Serve with a side of Greek yogurt raita for dipping, adding 8g protein.
Ingredient Substitutions
- No whole wheat flour? Use store-bought whole wheat tortillas for a quick shortcut.
- No paneer? Use extra-firm tofu cut into strips for a lighter, vegan-friendly version.
- No cilantro-mint chutney? Use store-bought green chutney or a quick blend of cilantro, lime, and green chili.
- Skip the green chilies for a milder version, or add more for extra heat.
