Gluten Free High Protein Oats Chilla – 2 Eggs, IBS-Friendly Breakfast
Rolled oats and two eggs whisked into a thick batter with sliced onion and green chilli — pan-fried on one teaspoon of olive oil into a golden, crispy-edged chilla. No maida, no gluten, no refined carbohydrate. This gluten free high protein oats chilla is a 10-minute breakfast with 18.6g of protein that keeps you full until well past lunch. Served with hung curd mixed with green chutney.
Equipment
- 1 Non Sticky Pan with Lid
- 1 Spatula
- 1 Mixing bowl
- 1 Serving Plate
Ingredients
For the chilla
- ⅓ cup 30g rolled oats — not instant oats
- 2 large eggs
- ½ small onion sliced very thin
- 1 small green chilli finely chopped — reduce or skip for sensitive IBS
- Salt to taste
- 1 tsp olive oil or ghee for the pan
For the green chutney curd (to serve):
- 3 tbsp hung curd strained full-fat yoghurt
- 1 –2 tbsp green chutney — coriander leaves blended with green chilli salt, and a squeeze of lemon juice
Instructions
- Make the batter — In a bowl, combine rolled oats, eggs, sliced onion, green chilli, and salt. Mix well with a fork. Rest for 2–3 minutes while the oats absorb the egg and the batter thickens. If still very thin after 3 minutes, add a small handful of oats and wait 1 more minute.
- Make the chutney curd — Blend dhania, green chilli, salt, and lemon juice to a smooth paste. Mix 1–2 tablespoons into 3 tablespoons of hung curd. Set aside.
- Heat the pan — Place a non-stick pan on medium heat. Add olive oil and let it coat the pan evenly.
- Cook the chilla — Pour the full batter into the centre of the pan. Spread gently with the back of a spoon into a circle about 18–20cm across, roughly chapati thickness. Cook without touching for 3–4 minutes until edges turn golden and the top looks matte.
- Flip — Slide a spatula fully under the chilla and flip in one confident motion. Cook 2–3 minutes on the second side until golden. Press the centre gently — it should feel firm.
- Serve immediately — With the green chutney curd on the side. Eat hot — oats continue absorbing moisture as the chilla cools and the texture changes.
Notes
Rolled oats only — instant oats make the batter mushy and the chilla falls apart. If onion is a personal IBS trigger, replace with spring onion greens (green part only) or skip entirely. Ghee can replace olive oil for a richer flavour. Chutney curd keeps in the fridge for 2 days.