Pesarattu with Egg & Paneer Upma
Crispy green moong dal crepes with an egg cracked directly on top, filled with a savory paneer upma. An Andhra-style breakfast that delivers 35g of protein before lunch.
Pesarattu is a green moong dal crepe that's naturally packed with protein. The batter is just ground moong dal, ginger, and chilies. No rice flour, no filler. It's one of the most protein-dense bases you can start with for a breakfast.
The traditional version is already solid on protein because green moong dal is one of the most protein-dense lentils out there. But I wanted more. Cracking an egg directly onto the pesarattu as it cooks is actually a classic street food technique. I didn't invent it, just adopted it. The egg sets into the crepe, giving it structure and an extra protein hit. Then I started crumbling paneer into the upma filling, and the combination of the crispy green moong crepe, the set egg, and the savory paneer filling became my single favorite breakfast.
At 35g of protein, it's more than most people get at lunch. Make the batter the night before, and the whole thing comes together in about twenty minutes on a weekend morning.
The Protein Upgrade
Plain pesarattu with ginger chutney delivers about 14-16g of protein per serving, already better than most breakfasts. We added three protein layers: an egg cracked directly onto each crepe as it cooks (classic street food technique), a paneer upma filling with 6oz of crumbled paneer, and a side of Greek yogurt. From ~15g to 35g, more than double the protein. Every component adds protein, nothing is wasted.
Pesarattu with Egg & Paneer Upma
Ingredients
- 2 cups whole green moong dal (soaked 4-6 hours) 12g protein
- 1 inch ginger (for batter)
- 2 green chilies (for batter)
- ½ tsp cumin seeds (for batter)
- 1 tsp salt (divided)
- 4 large eggs 6g protein
- 2 tbsp oil (for cooking)
- 6 oz paneer (crumbled, for upma) 11g protein
- ¼ cup semolina (rava) (for upma) 2g protein
- 1 small onion (finely diced, for upma)
- ½ tsp mustard seeds (for upma)
- 8 curry leaves (for upma)
- 1 green chili (chopped, for upma)
- ½ tsp turmeric (for upma)
- ½ cup water (for upma)
- ¾ cup Greek yogurt (served on the side) 3g protein
- 1 inch ginger (grated, for ginger chutney)
- 2 green chilies (for ginger chutney)
- 1 tbsp lemon juice (for ginger chutney)
Instructions
- Make the batter: Drain soaked moong dal. Grind with ginger, green chilies, cumin seeds, and just enough water to make a thick, spreadable batter (thinner than adai, thicker than dosa). Add salt.
- Make the paneer upma: Heat 1 tsp oil in a small pan. Add mustard seeds, let them pop. Add curry leaves, green chili, and diced onion. Cook until onion is soft. Add semolina and toast for 1-2 minutes. Add water, turmeric, and salt. Stir until thick. Fold in crumbled paneer. Set aside.
- Make the ginger chutney: Blend ginger, green chilies, lemon juice, and a pinch of salt into a coarse paste.
- Heat a non-stick tawa or pan over medium-high heat. Add a drizzle of oil.
- Pour a ladleful of moong batter and spread into a thin circle (about 7-8 inches).
- Immediately crack one egg directly onto the surface of the pesarattu. Spread the egg gently with the back of a spoon.
- Let cook for 2-3 minutes until the bottom is golden and crispy and the egg is mostly set.
- Place a generous line of paneer upma along the center of the pesarattu.
- Fold the pesarattu over the upma filling.
- Serve immediately with ginger chutney and a generous side of Greek yogurt.
Boost Your Protein
- Add 2 tbsp of chana dal to the moong dal batter for an extra 3g protein per serving.
- Increase paneer in the upma to 10oz for an extra 5g protein per serving.
- Serve with sambar on the side for an extra 8g protein, pushing past 45g total.
Ingredient Substitutions
- No whole green moong dal? Use yellow moong dal or a mix of moong and chana dal.
- No semolina (rava)? Use broken wheat (dalia) or coarse rice flour.
- No paneer? Use crumbled firm tofu or grated halloumi.
- Swap oil for ghee for a more traditional South Indian flavor.
- No curry leaves? Use a bay leaf and a pinch of lemon zest.
