Spinach and feta egg-white wraps
25 min · 27 g protein · 284 cals / serving
The coffee-shop breakfast wrap made at home: fluffy egg whites folded with garlicky wilted spinach and salty feta, rolled in a soft wheat wrap over a smear of sun-dried tomato cream cheese, then toasted in a dry pan until the outside crackles. Make four, freeze them, and breakfast is a two-minute reheat.
Ingredients
Tomato spread
- 3 tbsp light cream cheese, softened
- 3 tbsp sun-dried tomatoes, dry-packed, soaked 10 min in boiling water, then finely chopped
Filling
- 1 tsp olive oil
- 2 cloves garlic, minced
- 7 cups baby spinach
- 2 cups liquid egg white
- 1/4 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp red pepper flakes
- 1/2 cup feta cheese, crumbled
- 4 (8-inch) low-carb protein wrap, high-protein wraps or whole-wheat tortillas, about 45 g each
Steps
- Mash the cream cheese and sun-dried tomatoes together with a fork into a pink, spreadable paste.
- Heat the oil in a large nonstick pan over medium heat. Cook the garlic for 30 seconds, add the spinach and toss until it has just wilted, about 2 minutes. Tip it into a sieve and press out the liquid so the wraps do not go soggy. Wipe out the pan.
- Whisk the egg whites with the salt, pepper and pepper flakes. Pour into the pan over medium-low heat and cook, folding gently, until just set in soft pieces, 3–4 minutes. Fold in the spinach and feta and take off the heat.
- Spread a quarter of the tomato cream cheese down the middle of each tortilla, spoon on a quarter of the filling, fold in the sides and roll up tightly. Toast seam-side down in the dry pan over medium heat, 2 minutes a side, until golden and crisp.
Good to know
How do I freeze them?
To freeze, skip the toasting: cool the rolled wraps completely, wrap each one in foil or parchment and freeze in a bag for up to two months. Reheat from frozen: unwrap, wrap loosely in a paper towel and microwave 1 1/2–2 minutes, turning once, then crisp in a dry pan for a minute a side if you have time.
Can I use whole eggs?
Yes: 8 large eggs replace the 2 cups of whites. The filling turns yellower and richer, at a score of about 43 instead of 59. The wraps freeze just as well.
Which tortilla?
A high-protein wrap rolls tightly, holds up to freezing and adds protein. An 8-inch whole-wheat tortilla, as the coffee shops use, works just as well, at a score of about 47 instead of 59.
Per
- Calories
- 132
- Protein
- (38%)
- 12 g
- Fat
- (37%)
- 5 g
- Carbohydrates
- (25%)
- 10 g
- of which sugar
- 2 g
- Fiber
- 4 g
- Sodium
- 385 mg
More breakfast
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1136 kcal goes into the pot and 1000 g of ingredients comes out as about 860 g of food: 132 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.