Lunch

Paneer Bhurji Wrap

Name: Paneer Bhurji Wrap
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 100 g Paneer; 60 g Onion; 100 g Tomato; 60 g Green pepper; One, chopped Fresh red chilli; A thumb, grated Fresh ginger; 1 clove, about 3 g Garlic; Half a teaspoon Ground turmeric; A teaspoon Garam masala; 5 g Rapeseed oil; 1 wrap, about 60 g Wholemeal wrap; A handful Fresh coriander

Crumbled paneer scrambled with onion, tomato, green pepper and spices, rolled in a wholemeal wrap with coriander. 27 g of protein for 561 kcal.

Calories: 561kcal
Protein: 27g
Fat: 32g
Carbs: 41g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Gluten
Milk

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Paneer100 g
Crumble it with your fingers rather than cutting it.
Onion60 g
Tomato100 g
Green pepper60 g
Fresh red chilliOne, chopped
Fresh gingerA thumb, grated
Garlic1 clove, about 3 g
Ground turmericHalf a teaspoon
Garam masalaA teaspoon
Rapeseed oil5 g
Wholemeal wrap1 wrap, about 60 g
Fresh corianderA handful

Method

Fry the onion in the oil for five minutes, then the pepper, chilli, ginger and garlic for three more, until the onion is golden.
Add the turmeric and garam masala, stir for thirty seconds, then the chopped tomato. Cook until it collapses into a thick paste, about four minutes.
Add the crumbled paneer and stir for two minutes until it is hot through and coated. Season with salt and stir in the coriander.
Warm the wrap in a dry pan, fill, and roll tightly.

Worth knowing

Paneer is 23% fat, and that fat is where most of the 561 kcal sit. The wrap adds 168; eaten from a bowl with a spoon it is a lighter lunch at the same protein.
Do not overcook the paneer. It goes rubbery after a few minutes and there is no bringing it back.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.