High-Protein Oat Wraps with Soy Milk

Ingredients

• 75 g Quick-cooking oats
• 250 ml Unsweetened soy milk (The author uses soy milk instead of water to increase protein; fortified soy milk also adds calcium.)
• 10 g Chia seeds
• 0.25 tsp Salt
• Neutral cooking oil spray (Use enough to lightly coat the non-stick pan.)

Steps

1. 1

   Add the quick-cooking oats, unsweetened soy milk, chia seeds, and salt to a blender. Blend until the mixture is smooth and evenly combined.

2. 2

   Let the blended batter rest for 10 minutes so the chia seeds can absorb liquid and the batter can thicken.

3. 3

   Lightly spray a non-stick pan with oil. Do not heat the pan yet. Pour one-third of the batter into the center of the cold pan.

4. 4

   Spread the batter into a thin wrap of your desired size, using the back of a spoon or a spatula. Keep the thickness as even as possible.

5. 5

   Turn the heat to medium-low. Cook until the surface is almost dry and the wrap releases easily from the pan without sticking. The underside should be lightly set and golden in spots.

6. 6

   Flip the wrap carefully. Cook the second side for about 1 minute, pressing gently with a spatula so it cooks evenly.

7. 7

   Cook until the wrap reaches your desired doneness, then remove it from the pan. Repeat with the remaining batter to make three wraps.

8. 8

   Fill the wraps as desired. Suggested sweet fillings include chocolate yogurt spread, banana, and honey. Suggested savory fillings include sambal yogurt spread, ulam raja, and sambal belacan prawns.

Notes

The source lists nutrition per plain wrap as approximately 143 kcal, 17.9 g carbohydrates, 5.0 g dietary fiber, and 6 g protein. Filling quantities are not provided, so they are suggested serving options rather than included in the base nutrition.

Nutrition per serving

• main
• breakfast
• snack
• vegetarian
• high-protein
• high-fiber
• dairy-free
• pan-cooked