Low Fat Egg Masala

Elevate your weeknight dinner rotation with this flavorful and healthy Low Fat Egg Masala, a lighter twist on traditional egg curry. Packed with protein-rich hard-boiled eggs and vibrant, aromatic spices like coriander, cumin, and garam masala, this dish delivers bold Indian flavors without excess oil or calories. A base of sautéed onions, tomatoes, and fragrant garlic-ginger paste creates a rich yet guilt-free gravy, simmered to perfection and infused with spicy, tangy notes from green chilies and a splash of lemon juice. Ready in just 45 minutes, this easy-to-make recipe is perfect for those seeking a low-fat, high-protein meal that’s satisfying and wholesome. Serve it hot with fluffy steamed rice or hearty whole wheat rotis, garnished with fresh cilantro for an irresistibly fresh finish.

Nutriscore Rating: 66/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 6 large Eggs
• 1 large Onion
• 2 large Tomato
• 3 Garlic cloves
• 1 inch piece Ginger
• 1 Green chili
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin powder
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Garam masala
• 0.75 teaspoon Salt
• 1 cup Water
• 2 tablespoons Fresh cilantro
• 1 tablespoon Lemon juice
• 1 as needed Cooking spray

Directions

Step 1

Begin by hard-boiling the eggs: Place eggs in a pot and cover them with water. Bring to a boil over medium heat, then remove from heat and cover the pot for 12 minutes. Drain and cool the eggs under running cold water, then peel and set aside.

Step 2

Dice the onion, tomatoes, and finely chop the garlic, ginger, and green chili. Set these aside for cooking.

Step 3

Spray a non-stick skillet lightly with cooking spray and place it over medium heat.

Step 4

Add the chopped onions and sauté until they turn translucent, approximately 5-6 minutes.

Step 5

Add the chopped garlic, ginger, and green chili to the onions, and sauté for another 2 minutes until fragrant.

Step 6

Mix in the chopped tomatoes, and cook for about 5 minutes until the tomatoes become soft and mushy.

Step 7

Stir in the coriander powder, cumin powder, red chili powder, turmeric powder, and salt. Cook the mixture for 2-3 minutes, allowing the spices to blend beautifully with the tomatoes.

Step 8

Carefully add the water and let the mixture simmer for about 10 minutes, stirring occasionally to prevent sticking.

Step 9

While the gravy simmers, cut the boiled eggs into halves or quarters.

Step 10

Gently place the egg pieces into the simmering gravy and cook for another 5 minutes, ensuring the eggs soak in the flavors.

Step 11

Finish with a sprinkle of garam masala and fresh lemon juice over the dish, stirring gently to combine.

Step 12

Garnish with freshly chopped cilantro before serving.

Step 13

Serve the Low Fat Egg Masala hot with steamed rice or whole wheat rotis.

Nutrition Facts

Serving size	(1175.4g)

Amount per serving	% Daily Value*
Calories	727.8

Total Fat 31.2g	0%
Saturated Fat 9.6g	0%
Polyunsaturated Fat 0.2g
Cholesterol 1116mg	0%
Sodium 5703.6mg	0%
Total Carbohydrate 67.5g	0%
Dietary Fiber 9.5g	0%
Total Sugars 41.9g
Protein 46.5g	0%

Vitamin D 246IU	0%
Calcium 343.2mg	0%
Iron 11.7mg	0%
Potassium 1699.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 38.1%

Protein: 25.2%

Carbs: 36.6%