American · Lunch
Californian Egg White Veggie Wrap (GLP-1)
Egg white and vegetable wrap built around six egg whites folded with wilted spinach, roasted red peppers and garlic, tucked into a low-carb tortilla with black beans and avocado. Protein-forward and fibre-rich, it is light on refined carbs and fat, finished with fresh chives and hot sauce.
$3
8 minsPrep
7 minsCook
15 minsTotal
EasyLevel
Nutrition per serving
338Calories
36.4gProtein
10.9gFat
27.8gCarbs
3.8gSugar
9.6gFiber
1147mgSodium
2mgChol
1.9gSat Fat
940mgPotassium
140mgCalcium
3.6mgIron
0.1mcgVitamin B12
38mgVitamin C
vegetarian
gluten-free-adaptable
protein-rich
low-carb
low-calorie
low-cholesterol
high-fiber
glp-1
thirty-min-meals
quick-lunch
Instructions
1
Prep
Mince the garlic, drain and rinse the black beans, slice the avocado and peppers, and chop the chives.
2
Heat
Warm olive oil in a non-stick pan over medium heat, add garlic and stir 30 seconds until pale and fragrant, then add spinach with a pinch of salt and stir 1 to 2 minutes until fully wilted.
3
Heat
Add roasted red peppers and black beans to the pan and cook 1 minute over medium heat until warmed through, stirring gently.
4
Fold
Pour egg whites seasoned with remaining salt and pepper over vegetables, cook over medium-low heat for 3 minutes, pushing gently from edges to centre every 20 seconds until just set; fold in chives, remove from heat.
5
Assemble
Warm tortilla in a dry pan 20 seconds per side until pliable, lay avocado down the centre, spoon egg mixture on top, fold sides and roll firmly.
6
Plate
Slice wrap diagonally and serve immediately with hot sauce alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 1212 large egg whites (approx 180ml / 3/4 cup)
- 1/2 cup80g black beans
- 11 avocado (160g)
- 4 oz120g roasted red peppers
- 4 oz120g fresh baby spinach
- 22 garlic clove
- 22 small low-carb whole wheat tortilla (approx 45g)
- 2 tsp2 tsp olive oil
- 1/2 tsp1/2 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 2 tbsp2 tbsp fresh chives
- 2 tsp2 tsp hot sauce, to serve
