Kolkata-Style Boiled Egg Chaat
A jhal-muri-inspired chaat from Kolkata's street stalls: chopped boiled eggs tossed with roasted chana, raw onion, green chilli, mustard oil and lemon.
- Region
- West Bengal (Kolkata)
- Status
- Adaptation — egg chaat built on jhal-muri flavours, with roasted chana instead of puffed rice
- Diet label
- Contains eggs
- Time
- Prep 10 min · Cook 10 min (boiling eggs)
- Serves
- 2
- Difficulty
- Easy
- Good for
- Evening snack, post-workout, office (pack eggs whole)
- Tags
- High protein · Quick · Lower-carbohydrate · Dairy-free · Soy-free · Whey-free · Gluten-free*
- Allergens
- Eggs
Nutrition (estimated)
- Calories
- 225 kcal
- Protein
- 16 g
- Carbs
- 12 g
- Fat
- 12 g
- Fibre
- 3 g
Headline values are per serving, as written.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total sugars | Protein per 100 kcal | |
|---|---|---|---|---|---|---|---|---|
| Per serving | 225 | 16 g | 12 g | 12 g | 3 g | 3 g | 5 g | 7.5 g |
High protein. The 10 g tamarind chutney adds about 2.5 g sugar per serving; omit it for no added sugar. Values checked against IFCT 2017 on 14 Oct 2026.
Ingredients
- 4 large eggs, hard-boiled
- 20 g roasted chana (dalia)
- 40 g onion · 50 g tomato · 50 g cucumber, all finely chopped · 1 green chilli · 2 tbsp coriander
- 4 g mustard oil (1 tsp) · 1 tbsp lemon juice · ½ tsp chaat masala · ¼ tsp black salt · ¼ tsp roasted cumin powder · 10 g tamarind chutney (optional)
Method
- Boil eggs 10 minutes; cool in cold water and peel. Chop into 1 cm pieces.
- In a bowl, mix onion, tomato, cucumber, chilli and coriander with mustard oil, lemon and the spices.
- Fold in eggs and roasted chana gently, so the yolks stay in pieces.
- Drizzle tamarind chutney, if using. Serve at once, while the chana is crunchy.
Protein optimisation
- Eggs supply 12.5 g per serving; roasted chana 2 g.
- Boost: add 2 extra boiled egg whites to the batch (+3.5 g protein, +17 kcal per serving), or increase roasted chana to 40 g (+2 g protein, +37 kcal).
Variations, serving and storage
- Regional: Kolkata egg jhal-muri — toss with 20 g puffed rice per serving just before eating (+80 kcal, +1.5 g protein).
- Substitution: sprouted moong (steamed) in place of roasted chana.
- Storage: eat fresh. For the office, carry boiled eggs and the chopped mix separately; combine before eating.
- Food safety: boiled eggs keep 3 days refrigerated in their shells; once peeled, eat the same day. Do not leave egg chaat at room temperature for more than 2 hours.
- Meal prep: boil eggs ahead.
Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com