American · Lunch
Californian Egg White Veggie Wrap (High-Protein)
Egg whites and cottage cheese scrambled with sautéed spinach, roasted red peppers and garlic, rolled in a whole wheat tortilla with avocado and chives. Served with hot sauce, this vegetarian wrap delivers high protein and fiber per serving.
$4
10 minsPrep
8 minsCook
18 minsTotal
EasyLevel
Nutrition per serving
447Calories
51.2gProtein
14.9gFat
38.6gCarbs
6.4gSugar
11.4gFiber
1614mgSodium
17mgChol
Instructions
1
Prep
Mince the garlic and drain the red peppers. Slice the avocado and chives. Whisk egg whites with cottage cheese until mostly smooth with small curds.
2
Sauté
Heat oil in a non-stick pan over medium heat, add garlic, cook 30 seconds until pale gold, then add spinach with salt and stir 1–2 minutes until wilted.
3
Scramble
Add red peppers and warm 1 minute, then season egg mixture with salt and pepper, pour over medium-low heat, and push gently every 20 seconds 3–4 minutes until just set.
4
Plate
Warm tortilla 30 seconds per side, lay avocado down the centre, spoon egg mixture over, fold sides, roll tightly, slice diagonally in half, and serve with hot sauce.
Serves
1 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 66 large egg whites (180ml / 3/4 cup)
- 1/4 cup60g low-fat cottage cheese
- 1/31/3 ripe avocado (55g)
- 2 oz60g roasted red peppers
- 2 oz60g fresh baby spinach
- 11 garlic clove
- 11 large whole wheat tortilla (approx 65g / 2.5oz)
- 1 tsp1 tsp olive oil
- 1/4 tsp1/4 tsp salt
- 1/4 tsp1/4 tsp black pepper
- 1 tbsp1 tbsp fresh chives
- 1 tsp1 tsp hot sauce, to serve