Ten-minute pan omelette tortilla wrap with turkey and spinach
7 min · 40 g protein · 426 cals / serving
An omelette and a tortilla cooked as one in the pan, then rolled around sliced turkey, baby spinach, tomato and a good squeeze of chilli sauce. Wrapped tight in baking paper it is a hot lunch you can eat with one hand.
Ingredients
- 2 large eggs
- 3 1/2 tbsp liquid egg white, liquid egg whites (or 1 more egg white)
- 1 pinch salt
- 1/2 tsp olive oil
- 2 tbsp reduced fat cheddar cheese, grated
- 1 (8-inch / 20 cm) low-carb tortillas
- 4 slices deli turkey breast
- 1 cup baby spinach
- 1 small tomato, sliced
- 2 tsp sriracha hot sauce, or your favourite chilli sauce
Steps
- Beat the eggs, egg whites and salt with a fork. Heat the oil in a 8–10 inch nonstick pan over medium heat, wipe out the excess and pour in the eggs. Push the set edges into the middle and tilt the pan so the raw egg runs out, 1–2 minutes, until almost set.
- Scatter over the cheese and lay the tortilla on top, pressing it down so it sticks to the egg. Cook 30 seconds, then flip the whole thing so the tortilla is underneath and cook 1 minute more to warm it.
- Slide it onto a sheet of baking paper, omelette side up. Lay the turkey, spinach and tomato down the middle, squeeze over the chilli sauce, roll it up tightly in the paper and twist the ends. Cut in half through the paper and eat.
Good to know
Why does the tortilla stick to the omelette?
The last of the runny egg glues it on. Lay it down while the top still looks a little wet, and press it flat.
Can I make two at once?
Use two pans, or make them one after the other: each takes about 3 minutes, and the first stays warm wrapped in its paper.
Alternative
Per
- Calories
- 106
- Protein
- (38%)
- 10 g
- Fat
- (43%)
- 5 g
- Carbohydrates
- (20%)
- 7 g
- of which sugar
- 2 g
- Fiber
- 4 g
- Sodium
- 488 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 426 kcal goes into the pot and 413 g of ingredients comes out as about 400 g of food: 106 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.