American · Breakfast
Californian Egg White Veggie Wrap (Low-Calorie)
Egg white wrap built around wilted spinach, roasted red pepper and avocado in a whole wheat tortilla. Garlic and chives season the eggs, cooked with minimal oil in a nonstick pan. Served with hot sauce, delivering high protein under 400 calories per serving.
$3
8 minsPrep
7 minsCook
15 minsTotal
EasyLevel
Nutrition per serving
398Calories
31.2gProtein
15.8gFat
31.1gCarbs
3.8gSugar
8.4gFiber
1107mgSodium
0mgChol
2.9gSat Fat
1054mgPotassium
115mgCalcium
4mgIron
0.2mcgVitamin B12
50mgVitamin C
vegetarian
gluten-free-adaptable
low-calorie
high-fiber
low-calorie
thirty-min-meals
quick-lunch
breakfast
Instructions
1
Prep
Mince the garlic clove, slice the roasted red peppers and avocado, and chop the chives on a cutting board.
2
Sauté
Heat the olive oil in a small nonstick pan over medium heat, add the minced garlic, and cook for 30 seconds until fragrant.
3
Add the spinach with a pinch of salt, stir over medium heat for 1–2 minutes until wilted. Add roasted red peppers and cook 1 minute until warmed.
4
Season the egg whites with remaining salt and pepper, pour into the pan, and cook over medium-low heat, stirring gently every 20 seconds for about 3 minutes until just set.
5
Fold the fresh chives through the egg white mixture and remove from heat.
6
Heat the whole wheat tortilla in a dry pan over medium heat for 30 seconds per side until pliable and lightly toasted.
7
Lay the avocado slices down the center of the tortilla, then spoon the egg white and vegetable mixture over them.
8
Plate
Fold in the sides and roll firmly into a tight wrap. Slice diagonally and serve with hot sauce on the side.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 400ml13 oz egg whites (about 6 large egg whites)
- 22 small whole wheat tortilla (50g / 1.75oz)
- 3/4 tsp3/4 tsp olive oil
- 22 garlic clove
- 3 oz80g fresh baby spinach
- 3 oz80g roasted red peppers
- 3 oz86g avocado
- 2 tbsp2 tbsp fresh chives
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
- 2 tsp2 tsp hot sauce
