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
- Status
- Traditional; three eggs per person instead of two
- Diet label
- Contains eggs
- Time
- Prep 20 min · Cook 35 min (appam batter fermented overnight)
- Serves
- 2
- Difficulty
- Moderate
- Good for
- Weekend lunch
- Tags
- Good source · Dairy-free · Soy-free · Whey-free · Gluten-free* · Lower-carbohydrate (roast only)
- Allergens
- Eggs
Nutrition (estimated)
- Calories
- 570 kcal
- Protein
- 27 g
- Carbs
- 55 g
- Fat
- 27 g
- Fibre
- 7 g
Headline values are for the full plate.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total 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 |
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.
Ingredients
- 6 large eggs, hard-boiled and peeled
- 200 g onion, thinly sliced · 80 g tomato · 1 tbsp ginger-garlic paste · 2 green chillies · 15 curry leaves
- 15 g coconut oil (1 tbsp) · ½ tsp fennel seeds · 2 tsp Kashmiri chilli powder · 1 tsp coriander powder · ¼ tsp turmeric · ½ tsp crushed pepper · ½ tsp garam masala · 4 g salt
- Appam (4): batter from 100 g raw rice, 20 g grated coconut, 5 g sugar, ¼ tsp yeast, salt — or 4 ready appams
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
- 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.
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