Egg Murtabak
Lunch • India
How to Make Egg Murtabak (Traditional & Healthy Version)
Egg Murtabak is a popular South Indian street food, especially found in Tamil Nadu and Kerala, where it is locally known as 'Muttai Murtabak.' This savory stuffed flatbread is packed with a flavorful egg filling, aromatic spices, and fresh herbs, all encased in a thin layer of whole wheat atta dough. Traditionally cooked on a tawa, Egg Murtabak is a hearty and satisfying dish, perfect for lunch or a festive brunch. The beauty of Egg Murtabak lies in its versatility and its deep roots in Indian Muslim and Chettinad cuisine. It is often served during Ramadan and special family gatherings, making it a beloved choice during festive occasions. The taste combines the gentle heat of green chillies, the freshness of coriander, and the richness of eggs, resulting in a balanced, protein-rich meal. With a crispy exterior and a soft, aromatic filling, Egg Murtabak is both comforting and energizing, ideal for those who wish to enjoy authentic Indian flavors in a wholesome way.
Ingredients(for 1 medium Murtabak per person)
- 1 cup Whole wheat atta (flour) (gehun ka atta)
- 2 large Eggs (anda)
- 1 small Onion (finely chopped, pyaaz)
- 1 small Tomato (finely chopped, tamatar)
- 1 Green chilli (finely chopped, hari mirch)
- 2 tbsp Coriander leaves (finely chopped, dhania patta)
- 1/4 tsp Turmeric powder (haldi)
- to taste Salt (namak)
- 1/2 tsp Cumin seeds (jeera)
- 2 tsp Oil (preferably mustard oil or refined)
- 2 tbsp Low-fat curd (dahi, for dough softness) - optional
Instructions
- 1
In a mixing bowl, combine whole wheat atta, a pinch of salt, and curd. Gradually add water and knead to form a soft, pliable dough. Cover with a damp cloth and let it rest for 10 minutes.
10 minutes
Resting the dough makes the Murtabak softer.
- 2
Heat 1 tsp oil in a pan. Add cumin seeds; when they splutter, add chopped onions and green chilli. Sauté till translucent.
3 minutes
Keep the flame medium to avoid burning the spices.
- 3
Add tomatoes, turmeric, and salt. Cook until tomatoes soften. Remove from heat and let the mixture cool slightly.
3 minutes
Soft tomatoes blend well into the egg mixture.
- 4
In a bowl, beat eggs. Mix in the cooled onion-tomato mixture and chopped coriander leaves.
2 minutes
Beating well ensures fluffy filling.
Why This Dish is Healthy
This Egg Murtabak recipe uses whole wheat atta instead of refined flour, boosting fiber and aiding digestion. Limited oil ensures lower fat content, and the addition of vegetables increases nutrient density. The dish is filling yet light, making it ideal for weight management and muscle maintenance. It’s a wholesome, home-cooked alternative to deep-fried snacks, supporting a balanced diet.
Egg Murtabak is a high-protein, balanced meal thanks to the combination of eggs and whole wheat atta. Eggs provide essential amino acids, vitamin B12, and iron, while atta is rich in dietary fiber and complex carbohydrates. The inclusion of onions, tomatoes, and fresh herbs adds antioxidants, vitamins A and C, and minerals. Minimal use of oil and the option for low-fat curd make this dish heart-healthy and suitable for calorie-conscious individuals.
Pro Tips
- 💡Tip 1: Roll the dough as thin as possible for a crisp exterior.
- 💡Tip 2: Let the onion-tomato mix cool before adding to eggs to prevent curdling.
- 💡Tip 3: Cover while cooking for a fluffier, well-cooked filling.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 24 hours. Reheat on a tawa before serving to restore crispiness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 370.0 kcal |
