Healthy Whole Wheat Egg White Wrap Recipe
created by
Bradley N. 01/01/2024
"Made the Mediterranean egg white and veggie wrap this morning."
"Good breakfast choice Bradley! Youre halfway through your weekly goal of having six protein-rich breakfasts. Youve been consistent with your Mediterranean egg white and veggie wrap and its clearly working for you. Three down three more to go!"
See commentsIngredients
- 4 egg whites
- 4 whole wheat wraps
- 2 cups fresh spinach (optional for added fiber)
- 1 cup cherry tomatoes, halved
- 1 cup diced lean ham
- 1/2 cup crumbled feta cheese
- 2 cups lettuce, chopped
- Salt and pepper to taste
- Olive oil spray (optional)
Instructions
- 1. In a non-stick skillet, spray a little olive oil and heat over medium heat.
- 2. Add the egg whites and cook until they start to set, stirring gently.
- 3. Once the egg whites are fully cooked, season with salt and pepper.
- 4. Lay the whole wheat wrap flat and layer with lettuce, spinach, cherry tomatoes, ham, and feta cheese.
- 5. Spoon the cooked egg whites on top of the veggies and cheese.
- 6. Roll the wrap tightly, slice in half, and serve warm.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 220 kcal |
| Protein | 18g |
| Carbohydrates | 30g |
| Fiber | 0g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 6g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Whole Wheat Egg White Wrap is rich in lean protein from the egg whites and ham, which helps keep you full longer. The addition of spinach and tomatoes provides essential vitamins and minerals, while the whole wheat wrap offers fiber for digestive health. This dish fits well into Mediterranean and high-protein diets, making it a great choice for anyone looking to maintain a balanced diet. Always consult with a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side of fresh fruit for added vitamins and minerals.
- Serve with a glass of unsweetened almond milk or herbal tea.
- Garnish with fresh herbs like parsley or cilantro for extra flavor.
Recipe Variations and Adjustments
whole wheat sandwich bread recipe
Use whole wheat sandwich bread instead of wraps, layering the same ingredients between two slices for a hearty sandwich.
FAQs About This Recipe
Can I make this wrap ahead of time?
Yes, you can prepare the ingredients in advance and assemble the wrap just before eating for the best texture.
Is this recipe suitable for meal prep?
Absolutely! You can make several wraps and store them in the fridge for quick breakfasts throughout the week.
Can I freeze these wraps?
It's best to avoid freezing the wraps as the texture may change. However, you can freeze the cooked egg whites separately.
What can I use instead of feta cheese?
You can use low-fat cottage cheese or omit cheese altogether for a dairy-free option.
How can I make this recipe vegan?
Replace egg whites with tofu scramble and omit the ham and cheese for a delicious vegan wrap.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Whole Wheat Egg White Wrap because it’s a perfect blend of nutrition and convenience. Packed with lean protein and fiber, it keeps you feeling full and energized throughout the morning, making it an ideal choice for weight loss. Plus, it’s quick to prepare, making it a great option for busy mornings or travel. Enjoy a delicious breakfast that feels indulgent but is actually a healthy choice!
Recipe created by Fitmate Coach; inspired by Bradley N.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Made the Mediterranean egg white and veggie wrap this morning."
"Good breakfast choice Bradley! Youre halfway through your weekly goal of having six protein-rich breakfasts. Youve been consistent with your Mediterranean egg white and veggie wrap and its clearly working for you. Three down three more to go!"