Egg Fried Rice Omelette Wrap
A clever and satisfying Indo-Chinese meal where savory vegetable fried rice is snugly wrapped inside a thin, delicate omelette. It's a fun, all-in-one dish perfect for a quick lunch or dinner, loved by kids and adults alike.
For 4 servings
3 steps. 25 minutes total.
- 1
Prepare the Fried Rice (Approx
- a.12 minutes)
- b.Heat 2.5 tbsp of vegetable oil in a large wok or pan over high heat.
- c.Add the chopped garlic, ginger, and green chillies. Sauté for 30 seconds until fragrant.
- d.Add the chopped spring onion whites and onion. Cook for 2 minutes until the onion softens.
- e.Add the diced carrot and capsicum. Stir-fry for 3-4 minutes until they are tender-crisp.
- f.Add the cold cooked rice. Use a spatula to break up any clumps and stir-fry for 2 minutes, tossing to heat through.
- g.Pour in the light soy sauce, rice vinegar, and red chilli sauce. Season with 0.75 tsp salt and 0.5 tsp black pepper.
- h.Mix everything thoroughly, ensuring the rice is evenly coated. Cook for another 2 minutes.
- i.Stir in most of the chopped spring onion greens (reserving some for garnish), turn off the heat, and set the fried rice aside.
- 2
Make the Omelette Wraps (Approx
- a.10 minutes)
- b.In a small bowl, crack 2 eggs. Add a pinch of salt (about 1/8 tsp) and a pinch of black pepper. Whisk until smooth and uniform.
- c.Heat a 9 or 10-inch non-stick skillet over medium-low heat. Add 1 tsp of oil and swirl to coat the pan.
- d.Pour the whisked egg mixture into the pan and immediately tilt it in a circular motion to spread the egg into a thin, even crepe.
- e.Cook for 1-2 minutes, or until the top is just set and the edges begin to pull away from the pan. Do not flip or allow it to brown.
- f.Carefully slide the finished omelette onto a large plate.
- g.Repeat the process three more times with the remaining eggs and oil to make a total of 4 omelettes.
- 3
Assemble and Serve (Approx
- a.3 minutes)
- b.Lay one warm omelette flat on a clean surface.
- c.Spoon about 1 cup (one-fourth) of the prepared fried rice onto the center of the omelette.
- d.Gently fold two opposite sides of the omelette over the rice filling.
- e.Then, fold the remaining two sides to create a neat rectangular parcel, like an envelope.
- f.Place the wrap seam-side down on a serving plate to keep it closed.
- g.Repeat for the remaining three wraps.
- h.Garnish with the reserved spring onion greens and serve immediately with tomato ketchup or your favorite chili sauce.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best fried rice, use cold, day-old rice. It's drier and separates easily, preventing a mushy result.
- 2Use a good quality non-stick pan for the omelettes to ensure they don't stick and are easy to slide out.
- 3Cook the omelette on medium-low heat to keep it soft and pliable for wrapping. High heat can make it crispy and prone to cracking.
- 4Don't overfill the omelette, as it will be difficult to fold neatly without tearing.
- 5Assemble the wraps just before serving to keep the omelette warm and soft.
- 6Feel free to add other vegetables like finely shredded cabbage, green beans, or mushrooms to the fried rice for extra nutrition and texture.
Adapt it for your goals.
Spicy Schezwan Version
Replace the red chilli sauce with 1-2 tablespoons of Schezwan sauce for a spicier, more pungent flavor.
Protein PackedProtein-Packed
Add 1/2 cup of cooked, shredded chicken, small prawns, or diced paneer to the fried rice along with the vegetables.
Vegan VersionVegan Version
For a vegan alternative, replace the eggs with a thin crepe made from chickpea flour (besan chilla) and ensure all your sauces are certified vegan.
Why this is on our healthy list.
Excellent Source of Protein
With two large eggs per serving, this dish provides high-quality protein essential for muscle repair, growth, and overall body function.
Balanced Macronutrients
This all-in-one meal offers a good balance of carbohydrates from rice for energy, protein from eggs, and fats, making it a satisfying and complete meal.
Rich in Vitamins and Minerals
The inclusion of various vegetables like carrots, capsicum, and onions provides essential vitamins (like A and C) and minerals that support immune function and overall health.
Frequently asked questions
Each wrap contains approximately 450-500 calories, depending on the amount of oil used and the specific ingredients. It's a substantial and filling meal.