Egg White & Spinach Breakfast Wrap
1 servings · 5 min prep · 8 min cook
Macros per serving
↓ 35% fewer calories · 130 kcal saved
Smart swaps
- Artisan roll / croissant→Whole wheat tortilla
Cuts refined carbs by 15 g and adds 2 g fiber while reducing overall calories from the bread vehicle.
- 2 slices thick-cut bacon→Sautéed spinach and tomatoes
Eliminates 10 g of saturated fat and 400 mg sodium while adding iron, vitamins A and C, and antioxidants.
- Whole egg + butter→4 egg whites + cooking spray
Delivers 14 g of pure protein with zero cholesterol and less than 1 g fat, saving over 10 g of fat.
- Gouda cheese slice→Part-skim mozzarella
Provides the melty cheese experience with 30% less fat and fewer calories per serving.
Original
- 1 whole artisan roll or croissant
- 2 slices thick-cut bacon
- 1 whole large egg
- 1 slice Gouda cheese
- 1 tbsp butter
- 1/4 tsp salt
- 1/8 tsp black pepper
Healthy version
- •1 whole whole wheat flour tortilla (8-inch)
- •4 large egg whites
- •1 cup fresh baby spinach
- •4 whole cherry tomatoes, halved
- •2 tbsp part-skim mozzarella cheese, shredded
- •2 tbsp red onion, finely diced
- •1 clove garlic, minced
- •1 spray olive oil cooking spray
- •1/4 tsp dried oregano
- •1/8 tsp salt
- •1/8 tsp black pepper
- •1 tsp hot sauce (optional)
Method
- 1
Heat a non-stick skillet over medium heat and coat with olive oil cooking spray.
- 2
Add the diced red onion and minced garlic. Sauté for 1-2 minutes until softened and fragrant.
1–2 minutes - 3
Add the baby spinach and halved cherry tomatoes. Cook for 1-2 minutes, stirring occasionally, until the spinach is fully wilted and tomatoes start to soften.
1–2 minutes - 4
Pour the egg whites over the vegetables in the skillet. Sprinkle with oregano, salt, and pepper. Let the eggs set for 30 seconds, then gently stir with a spatula, folding from the edges to the center.
30 seconds - 5
Continue cooking for 1-2 minutes until the egg whites are fully set but still moist. Sprinkle the shredded mozzarella over the top and remove from heat.
1–2 minutes - 6
Warm the whole wheat tortilla in a dry skillet or microwave for 10 seconds to make it pliable.
10 seconds - 7
Spoon the egg white and vegetable mixture down the center of the tortilla. Add hot sauce if desired.
- 8
Fold the bottom of the tortilla up, then fold both sides in, and roll tightly into a wrap. Slice in half on a diagonal and serve immediately.