High-protein breakfast crunch wrap
40 min · 51 g protein · 553 cals / serving
Turkey sausage, egg and egg whites, spinach, cheese and salsa folded into a big tortilla around a crisp, thin hash brown, then pressed in a hot pan until it seals into a sturdy hexagon. A smoky chipotle yogurt sauce takes the place of sour cream.
Ingredients
Chipotle yogurt sauce
- 1/2 cup nonfat Greek yogurt
- 1 1/2 tsp chipotle peppers in adobo sauce, adobo sauce plus a little chopped pepper
- 1 1/2 tsp lime juice
- 1 medium russet potato, peeled and coarsely grated
- 1 tsp canola oil
- 1/4 tsp salt, divided
- 5 oz raw turkey sausage, casings removed
- 1 1/2 cups baby spinach
- 1 large egg
- 3/4 cup liquid egg white
- 1/4 tsp black pepper
- 2 large (10-inch) low-carb protein wrap, high-protein, low-carb
- 1/4 cup reduced fat cheddar cheese, shredded
- 2/3 cup red salsa, drained, divided
Steps
- Stir the yogurt, chipotle and lime juice together with a pinch of the salt and set aside.
- Squeeze the grated potato hard in a clean towel until no more liquid runs out, then toss it with a pinch of salt. Heat the oil in a large nonstick skillet over medium-high heat, press the potato into two thin rounds about 5 inch across and cook 5–6 minutes a side, until deep golden and crisp. Move them to a rack.
- In the same pan, brown the turkey sausage, breaking it up, until no pink remains and it reaches 165°F, 5–6 minutes. Stir in the spinach until wilted. Whisk the egg and egg whites with the pepper and the rest of the salt, pour them in and scramble gently until just set with no liquid egg left (160°F).
- Warm the tortillas for 15 seconds in the microwave so they fold without cracking. In the center of each, layer two big spoonfuls of the sauce, half the egg and sausage, half the cheese, a hash brown and about 3 tablespoons of salsa. Fold the edges up and over the filling in overlapping pleats, all the way round.
- Wipe the pan and set it over medium heat. Lay each crunch wrap in seam side down, press it with a spatula and cook 2–3 minutes a side until golden and sealed. Cut in half and serve with the rest of the sauce and salsa for dipping.
Good to know
Can I use frozen hash brown patties?
Yes, and it saves ten minutes: air-fry or oven-bake two patties until crisp before you build. They carry more oil than the squeezed, pan-crisped potato here, so the score drops to about 51 instead of 59.
Which tortilla?
Anything 10 inch or larger, and 12 inch is easier. These are generously filled, so if yours will not close, keep back a spoonful of egg and eat it on the side. A high-protein or high-fiber tortilla adds protein and lifts the score.
Can I make these ahead?
Fold and press them, cool, then wrap each in foil and refrigerate up to 3 days. Reheat in a dry skillet over medium-low with a lid for 4–5 minutes a side, until the middle is hot and the outside crisps again.
Per
- Calories
- 123
- Protein
- (38%)
- 11 g
- Fat
- (34%)
- 4 g
- Carbohydrates
- (28%)
- 10 g
- of which sugar
- 2 g
- Fiber
- 3 g
- Sodium
- 427 mg
More breakfast
Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 1106 kcal goes into the pot and 1037 g of ingredients comes out as about 900 g of food: 123 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.