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Quick High-Protein Egg White Wrap Recipe with Spinach and Feta for Easy Healthy Meals

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A simple, fast, and protein-packed egg white wrap with fresh spinach and tangy feta, perfect for quick healthy breakfasts or lunches.

Ingredients

Scale
  • 4 large egg whites (120 ml)
  • 1 cup fresh spinach (30 grams), roughly chopped
  • 1/4 cup crumbled feta cheese (40 grams)
  • 1 teaspoon extra virgin olive oil
  • 1/4 teaspoon garlic powder (optional)
  • Salt and black pepper to taste
  • 1 large whole wheat or low-carb tortilla wrap (about 8 inches/20 cm)

Instructions

  1. Whisk 4 large egg whites with 1/4 teaspoon garlic powder, a pinch of salt, and pepper until slightly frothy (1-2 minutes).
  2. Roughly chop 1 cup fresh spinach (or kale, removing stems and chopping finely).
  3. Heat a non-stick skillet over medium heat and add 1 teaspoon olive oil; warm for about 30 seconds.
  4. Add chopped spinach to the pan and sauté for 1-2 minutes until wilted, stirring occasionally.
  5. Pour whisked egg whites evenly over the spinach in the skillet, tilting the pan to spread the eggs; reduce heat to medium-low.
  6. Sprinkle 1/4 cup crumbled feta cheese evenly over the egg whites as they begin to set but are still slightly runny on top.
  7. Cook gently for 3-4 minutes until edges firm up and center is just set; cover with a lid if needed to speed cooking without flipping.
  8. Carefully slide the egg white and spinach mixture onto the center of the tortilla wrap; fold bottom up, then sides over to create a wrap.
  9. Optional: Toast the wrap in the pan for 1 minute per side to lightly seal and add crunch.
  10. Serve immediately, slicing in half if desired.

Notes

Whisk egg whites until frothy for fluffiness. Cook on medium-low heat to avoid browning and rubbery texture. Use a lid to cook evenly without flipping. Don’t skip the olive oil to prevent sticking. Customize with herbs or additional fillings like mushrooms or sun-dried tomatoes.

Nutrition

Keywords: egg white wrap, high protein breakfast, spinach feta wrap, healthy wrap recipe, quick breakfast, low carb wrap

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