High-Protein Oat Wraps with Soy Milk

Name: High-Protein Oat Wraps with Soy Milk
Prep time: 15 min
Cook time: 12 min
Total time: 27 min
Yield: 3 servings
Cuisine: Other
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.)

Recipe by zhiling_nutrition Facebook

zhiling_nutrition cooked this in a Facebook video. SeeMeCook wrote it up from the video as a full recipe and added ingredient weights and nutrition.

Watch the original video

Imported by John Tan on SeeMeCook

Soft, flexible oat wraps made by blending quick-cooking oats with unsweetened soy milk and chia seeds. They can be filled with sweet combinations such as chocolate yogurt, banana, and honey, or savory fillings such as sambal yogurt, ulam raja, and sambal belacan prawns.

Time: 27 minutes
Equipment: Stovetop and blender
Good for: Breakfast or snacks
Contains: Gluten and soy
Diet: Vegan

Diet and allergen details are read from the ingredient names and are not certified.

Ingredients

3 servings

OriginalUSMetric

75 g Quick-cooking oats
250 ml Unsweetened soy milkThe author uses soy milk instead of water to increase protein; fortified soy milk also adds calcium.250 g
10 g Chia seeds
¼ tsp Salt1 g
Neutral cooking oil sprayUse enough to lightly coat the non-stick pan.

Weights are estimates. Together, the ingredients weigh about 335 g before cooking, which is about 110 g per serving.

Steps

Add the quick-cooking oats, unsweetened soy milk, chia seeds, and salt to a blender. Blend until the mixture is smooth and evenly combined.
Let the blended batter rest for 10 minutes so the chia seeds can absorb liquid and the batter can thicken.
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.
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.
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.
Flip the wrap carefully. Cook the second side for about 1 minute, pressing gently with a spatula so it cooks evenly.
Cook until the wrap reaches your desired doneness, then remove it from the pan. Repeat with the remaining batter to make three wraps.
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

These are estimates per serving, worked out from the ingredients.

Calories: 150
Protein: 8 g
Carbs: 19 g
Fat: 5 g
Fiber: 4 g

Where the calories come from

Quick-cooking oats65%
Unsweetened soy milk18%
Chia seeds11%
Neutral cooking oil spray6%

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

Keep this recipe

Save it to your SeeMeCook library, add it to your grocery list, and cook it hands-free with each step read aloud.

Open in SeeMeCook

Download on theApp Store Get it onGoogle Play