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
3.1gSat Fat
1180mgPotassium
215mgCalcium
4.3mgIron
0.3mcgVitamin B12
58mgVitamin C
vegetarian
protein-rich
low-calorie
low-cholesterol
high-fiber
high-protein
thirty-min-meals
quick-lunch
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
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 1212 large egg whites (180ml / 3/4 cup)
- 1/2 cup120g low-fat cottage cheese
- 11 ripe avocado (165g)
- 4 oz120g roasted red peppers
- 4 oz120g fresh baby spinach
- 22 garlic clove
- 22 large whole wheat tortilla (approx 65g / 2.5oz)
- 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
