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Low Calorie Egg Snack: Egg White and Veggie Mini Wrap Recipe

Name: Low Calorie Egg Snack: Egg White and Veggie Mini Wrap Recipe
Total time: 15 min
Yield: 80 g
Ingredients: egg whites 6 pieces; mini flour tortillas 4 pieces; baby spinach 1 cup; red bell pepper 0.5 cup; mushrooms 0.5 cup; olive oil spray 1 tbsp; salt 0.25 tsp; black pepper 0.25 tsp

A mini tortilla with egg whites and veggies for a small, satisfying low calorie snack. Just enough to hold you over without overdoing it.

Cook 15 min Difficulty EASY 110 kcal

#vegetarian #diabetic friendly #bariatric friendly #low carb

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Ingredients

Main ingredients

egg whites 6 pieces
mini flour tortillas 4 pieces
baby spinach 1 cup
red bell pepper 0.5 cup
mushrooms 0.5 cup

Seasonings/Sauce

olive oil spray 1 tbsp
salt 0.25 tsp
black pepper 0.25 tsp

Nutrition summary

Carbohydrates 12 g 44%

Protein 9 g 33%

Fat 3 g 23%

Serving size 80g

Cooking steps

1

Spray a nonstick skillet with olive oil spray and warm over medium heat.
2

Add chopped red bell pepper, mushrooms, and spinach. Sauté for 2-3 minutes until just softened, stirring occasionally.
3

Pour the egg whites into the skillet and season with salt and black pepper. Cook gently over medium-low heat, scraping the bottom of the pan with a spatula to scramble.
4

When the egg whites are just set but still moist, remove from heat to avoid overcooking.
5

Warm the mini flour tortillas in a clean, dry skillet for 20 seconds on each side. Fill each with an equal portion of the egg white-veggie mixture, roll up, and serve immediately.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The core ingredient is egg whites, which provide the wrap with high-quality protein and a tender texture. Their lightness also keeps the calorie count low, making them ideal for a snack.

Q. How should I control the heat to prevent the egg whites from becoming rubbery?

Cook the egg whites over medium-low heat and remove them from the skillet as soon as they are set but still moist. This gentle cooking ensures a soft scramble and avoids toughness.

Q. What helps keep the texture moist instead of dry?

The use of olive oil spray and the moisture from sautéed vegetables help the egg whites remain tender. Taking the pan off the heat right as the eggs are nearly set also prevents dryness.

Q. How many calories, carbs, and protein are there per serving?

Each mini wrap serving contains about 110 kcal, 12g carbohydrates (44%), 9g protein (33%), and 3g fat (23%), making it a light and balanced snack.

Q. Is this snack suitable for low-carb or diabetic-friendly diets?

Yes, with 12g carbs per serving and a focus on egg whites and veggies, this mini wrap is both low in carbohydrates and suitable for diabetic-friendly meal planning.

Low Calorie Egg Snack: Egg White and Veggie Mini Wrap Recipe

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