Go Back
Egg white breakfast wrap with feta and spinach, sliced in half showing the filling
PFadmin

Egg White Breakfast Wrap

An egg white breakfast wrap with 33 g of protein and almost no fat from the eggs, filled with feta and spinach. Ready in 12 minutes.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 7 minutes
Servings: 1
Course: Breakfast
Cuisine: American
Calories: 447
Ingredients Method Notes

Ingredients
  

  • 200 g egg whites about 6 large eggs' worth (or 1 carton, US standard)
  • 25 g crumbled feta about 3 tablespoons
  • 1 large flour tortilla 10-inch (70g)
  • 40 g fresh spinach about 1 packed cup
  • 50 g cherry tomatoes halved (about ⅓ cup)
  • 1 teaspoon olive oil 5g

Method
 

  1. Heat the olive oil in a nonstick pan over medium-low. Low heat matters more here than with whole eggs — see the tips.
  2. Pour in the egg whites and let them sit undisturbed for 30 seconds before stirring gently.
  3. Cook 3 to 4 minutes, folding occasionally, and pull the pan off the heat while the eggs still look slightly underdone. They finish in residual heat.
  4. Warm the tortilla for 20 seconds in a dry pan or 10 seconds in the microwave, so it folds without cracking.
  5. Layer the spinach, egg whites, tomatoes and feta across the centre of the tortilla and fold.

Notes

  • A 10-inch tortilla, not 8-inch. Two hundred grams of cooked egg white plus feta and vegetables doesn't fold into an 8-inch tortilla — it splits down the side.
  • Separate your own eggs, or buy a carton. Six eggs separated at home cost less than a carton but take five minutes longer. Either works identically in this recipe; the nutrition figures assume plain egg white with nothing added.
  • Feta is reduced here on purpose. A standard portion would push the sodium higher for a marginal flavour gain. Twenty-five grams is enough to taste in every bite without adding more than it needs to.