L07 · Lunch · Kerala
Mutta Roast with Appam
Kerala's egg roast: boiled eggs in a deeply caramelised onion masala, scented with curry leaves and coconut oil, eaten with lacy appam.
- Region
- Kerala
- Diet
- Contains egg
- Prep
- 20 min
- Cook
- 35 min
- Time, as written
- Prep 20 min · Cook 35 min (appam batter fermented overnight)
- Serves
- 2
- Difficulty
- Moderate
- Status
- Traditional; three eggs per person instead of two
- Good for
- Weekend lunch
Nutrition
Good source| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Mutta roast only (3 eggs) | 340 | 23 g | 13 g | 22 g | 11 g | 5 g | 7 g | 6.5 g |
| Full plate: roast, 2 appams | 570 | 27 g | 55 g | 27 g | 14 g | 7 g | 10 g | 4.5 g |
Headline figures are for the full plate as served, with its stated roti, rice or bhakri; the dish alone is shown in the table.
Tier: Good source (plate); the dish alone is High protein. Coconut oil and appam coconut supply most saturated fat; see the lighter version below. Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Method
For appam, soak rice 4 hours; grind with coconut and 150 ml water to a smooth batter. Stir in sugar, yeast and salt; ferment 8 hours.
Boil eggs 10 minutes; cool in cold water and peel. Make 3 shallow slits on each.
Heat coconut oil. Add fennel and curry leaves, then onion. Cook on medium 15 minutes, stirring often, until deep brown and jammy. This step defines the dish; don't rush it.
Add ginger-garlic paste and chillies for 2 minutes. Add tomato and spices; cook 5 minutes until the tomato melts.
Add the eggs and 50 ml water. Toss to coat; cook 3 minutes until the masala clings.
Heat an appam pan (appachatti) on medium. Pour a ladle of batter and swirl to coat the sides. Cover and cook 2 minutes until the centre is spongy and the edges crisp.
Serve the roast with 2 appams each.
Protein optimisation
- Where the protein comes from
- Eggs supply 19 g per serving; appam 4 g; onion and tomato 1.5 g.
- Boost
- Add 100 g kala chana (cooked) to the masala with the eggs (+4 g protein, +70 kcal per serving), a common home variation.
- Lighter version
- Groundnut oil instead of coconut oil saves about 5 g saturated fat per serving.
Variations, serving and storage
- Regional
- Malabar style — add ½ tsp garam masala and a handful of mint at the end.
- Substitution
- 2 whole-wheat chapatis or idiyappam instead of appam.
- Storage
- Roast keeps 1 day refrigerated; appam is best fresh.
- Food safety
- Cool boiled eggs quickly and refrigerate within 2 hours if not using.
- Meal prep
- Make the masala 2 days ahead; add eggs on the day.
Allergens
Eggs
Labels: Good source · Dairy-free · Soy-free · Whey-free · Gluten-free* · Lower-carbohydrate (roast only)
Gluten-free* means gluten-free only when certified gluten-free hing is used; most hing contains wheat flour.