Veggie Breakfast Wrap

Veggie Breakfast Wrap
Recipe Credit: . Photo Credit: Elaine Magee, MPH, RD.
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Summary
Packed with protein, antioxidants and fiber, this breakfast will sustain your energy and your hunger all morning. A light egg mixture featuring veggies you have on hand (such as spinach, mushrooms fresh herbs and scallions) is wrapped in a Low Net Carb or whole grain toasted tortilla and served with your choice of sauce.
  • Prep time
    10 min
  • Cook time
    8 min
  • Servings
    2 Servings
  • Serving size
    1 wrap
Nutrition Facts

Nutrition Facts

2 Servings

  • Serving Size
    1 wrap
  • Amount per serving Calories 210

  • Total Fat 12g
    • Saturated Fat 2g
    • Trans Fat 0g
  • Cholesterol 185mg
  • Sodium 450mg
  • Total Carbohydrate 14g
    • Dietary Fiber 9g
    • Total Sugars 2g
    • Added Sugars 0g
  • Protein 20g
  • Potassium 420mg
  • Phosphorus 190mg

Choices/Exchanges: 1 Starch, 2 Lean protein, 1 Fat

Ingredients

Ingredients

  • olive oil or other vegetable oil
    2 tsp
  • sliced mushrooms
    1 cup
  • eggs
    2
  • egg white or egg substitute
    1/2 cup
  • spinach or other greens
    1 cup, firmly packed
  • chopped scallions or other onion
    2 tbsp
  • nonstick cooking spray
    1
  • whole wheat, low-carb flour tortillas, such as La Tortilla Factory
    2
  • salsa
    2 tbsp
Directions

Directions

  1. Add olive oil to the skillet over medium heat. Add mushrooms and sauté until nicely brown at edges (about 3 minutes), set aside.

  2. Beat eggs with egg whites or egg substitute in medium sized bowl, using a mixer or by hand, until blended. Stir in shredded spinach, and scallions. You could also added fresh or dried herbs such as basil or parsley for moe flavor.

  3. Begin heating medium/large nonstick skillet over medium-low heat. Coat pan generously with cooking spray. Pour in egg mixture and continue to scramble the mixture as it cooks using a spatula. When eggs are cooked to your liking, turn off the heat and stir in mushrooms.

  4. Spread half of the egg mixture down the center of each tortilla. top each with 1 tablespoon fresh salsa or other sauce of your choice. Garnish with additional toppings like avocado slices, bell pepper or tomato if desired, then roll it up to make a wrap.

Reviews
  • Not recommended

    Tasty if you jig it. But this recipe does not match the photo (avocado is mentioned as an optional afterthought, and there is some sauce in the photo that is salsa in the recipe). The skillet is not described until a step after you use it. I made something that tasted good. But this recipe first thing in the morning wasn't helpful.