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Low Calorie Egg Breakfast: Egg White and Spinach Wrap Recipe

Name: Low Calorie Egg Breakfast: Egg White and Spinach Wrap Recipe
Total time: 10 min
Yield: 130 g
Ingredients: egg whites 4 pieces; baby spinach 1 cup; small flour tortilla 2 pieces; olive oil 1 tsp; black pepper 1 pinch; salt 1 pinch

Egg whites and spinach in a small tortilla. Quick, lean, green — a low calorie egg breakfast you can eat on the commute.

Cook 10 min Difficulty EASY 110 kcal

#vegetarian #diabetic friendly #bariatric friendly #low calorie

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Ingredients

Main ingredients

egg whites 4 pieces
baby spinach 1 cup
small flour tortilla 2 pieces

Seasonings/Sauce

olive oil 1 tsp
black pepper 1 pinch
salt 1 pinch

Nutrition summary

Carbohydrates 12 g 44%

Protein 11 g 40%

Fat 2.5 g 16%

Serving size 130g

Cooking steps

1

Heat a nonstick skillet over medium heat and add olive oil, swirling to coat the pan evenly.
2

Add the baby spinach and saute for 1–2 minutes until wilted, stirring frequently so it does not overcook.
3

Pour in egg whites and season with salt and black pepper; gently stir with a spatula, cooking until just set but still moist, about 3 minutes.
4

Warm the small flour tortillas on a separate dry skillet for 30 seconds per side or microwave for 10 seconds to make them pliable.
5

Divide the cooked egg whites and spinach between the tortillas, roll up tightly, and serve immediately while warm.

Personalized Q&A

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

The core ingredient is egg whites. They deliver a lean protein base and, together with spinach, create the breakfast's distinctive texture and fresh flavor identity within the tortilla.

Q. What is the most important cooking step to get a fluffy filling?

For a fluffy egg filling, gently cook the egg whites on medium heat and stir continuously. This prevents overcooking and keeps the texture soft instead of rubbery, as stated in the third step.

Q. How can I prevent the wrap from getting soggy or tearing?

Make sure your spinach is wilted but not watery before adding egg whites, and don't overstuff the tortillas. Briefly warming tortillas makes them more pliable and less likely to tear during rolling.

Q. How many calories and what is the nutrition breakdown per serving?

Each serving is about 130g and contains 110 kcal, with 12g carbs (44%), 11g protein (40%), and 2.5g fat (16%). This balance supports low calorie and high protein breakfast needs.

Q. Which tags does this recipe qualify for based on its nutrition facts?

Due to its high protein, low calorie, and vegetarian composition, plus its diabetic friendly carb level (12g per serving), the recipe earns vegetarian, diabetic friendly, bariatric friendly, and low calorie tags.

Low Calorie Egg Breakfast: Egg White and Spinach Wrap Recipe

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