High Protein Low Calorie Spinach and Egg Wrap

Why make this recipe

High Protein Low Calorie Spinach and Egg Wraps are a great choice for a healthy meal or snack. They are quick to put together, packed with nutrients, and very satisfying. You can enjoy them for breakfast, lunch, or dinner. Plus, they are easy to customize based on your taste!

How to make High Protein Low Calorie Spinach and Egg Wrap

Ingredients:

Wraps: (4 large, whole wheat or spinach wraps preferred) – These form the base of our wrap, providing a convenient and portable package for all the delicious fillings inside. Whole wheat wraps add fiber, while spinach wraps boost the spinach content even further.
Eggs: (6 large) – The protein powerhouse of this recipe, eggs provide essential amino acids and contribute to a satisfying and filling meal. They cook quickly and pair wonderfully with spinach.
Fresh Spinach: (5 ounces, baby spinach recommended) – Packed with vitamins and minerals, fresh spinach adds a boost of nutrients and a mild, earthy flavor to the wrap. Baby spinach is tender and cooks down quickly.
Onion: (½ medium, finely chopped) – Adds a savory base flavor to the egg mixture. Onion caramelizes slightly when sautéed, enhancing the overall taste.
Garlic: (2 cloves, minced) – Infuses the wrap with aromatic flavor and complements the spinach and onion beautifully. Freshly minced garlic provides the best flavor.
Cheese: (½ cup shredded, cheddar, mozzarella, feta, or your favorite) – Cheese adds creaminess, flavor, and a source of calcium. Choose your favorite type based on your taste preference – cheddar for sharpness, mozzarella for mildness and meltiness, feta for a salty and tangy kick.
Olive Oil: (1 tablespoon) – Used for sautéing the vegetables and cooking the eggs, olive oil adds healthy fats and prevents sticking. Extra virgin olive oil offers the best flavor and health benefits.
Salt: (½ teaspoon, or to taste) – Enhances the flavors of all the ingredients and seasons the egg mixture perfectly.
Black Pepper: (¼ teaspoon, freshly ground, or to taste) – Adds a touch of spice and depth of flavor to the wrap. Freshly ground black pepper is always preferable for its aroma and taste.
Optional Spices: (Pinch of paprika, cumin, or oregano) – These spices can be added to customize the flavor profile of the wrap. Paprika adds a subtle smokiness, cumin brings warmth, and oregano provides an earthy, herbaceous note.

Directions:

Prepare the Vegetables: Start by finely chopping the onion and mincing the garlic. Wash the fresh spinach thoroughly and set aside. If using frozen spinach, ensure it’s fully thawed and squeeze out any excess water. Prepping all your ingredients beforehand ensures a smooth and efficient cooking process. Having everything ready to go means you can quickly assemble and cook the wrap without any delays.
Sauté Aromatics: Heat the olive oil in a large non-stick skillet over medium heat. Once the oil is shimmering, add the chopped onion and sauté for 3-4 minutes, or until it becomes softened and translucent. Sautéing the onion first releases its natural sugars and mellows its sharpness, creating a flavorful base for the wrap. Make sure to stir occasionally to prevent burning and ensure even cooking.
Add Garlic and Spinach: Add the minced garlic to the skillet and cook for another minute, until fragrant. Be careful not to burn the garlic, as it can become bitter. Then, add the fresh spinach (or thawed frozen spinach) to the skillet. Cook until the spinach wilts down significantly, which should only take a few minutes. Spinach cooks down quickly, so keep an eye on it to prevent overcooking. Stir frequently to ensure even wilting and to incorporate the garlic and onion flavors into the spinach.
Whisk and Cook Eggs: While the spinach is wilting, in a separate bowl, whisk the eggs together with salt, pepper, and any optional spices you are using (paprika, cumin, oregano). Whisking the eggs thoroughly ensures a light and fluffy texture. Seasoning at this stage allows the flavors to meld into the eggs as they cook.
Combine Eggs and Spinach Mixture: Reduce the heat under the skillet to low-medium. Pour the whisked eggs over the spinach mixture in the skillet. Gently stir and scramble the eggs, cooking until they are set but still slightly moist. Avoid overcooking the eggs, as they can become dry and rubbery. Stirring ensures that the eggs incorporate the spinach and onion mixture evenly and cook through.
Warm the Wraps (Optional but Recommended): While the eggs are cooking, you can warm the wraps. You can do this in a dry skillet over medium heat for about 30 seconds per side, in the microwave for 10-15 seconds, or even in the oven for a few minutes wrapped in foil. Warming the wraps makes them more pliable and less likely to tear when you fill and fold them. A warm wrap also enhances the overall eating experience.
Assemble the Wraps: Lay out the warmed wraps on a clean surface. Divide the cooked spinach and egg mixture evenly among the wraps, placing it in the center of each wrap. Sprinkle shredded cheese over the egg mixture in each wrap. Don’t overfill the wraps, as this can make them difficult to fold and eat.
Fold and Serve: Fold in the sides of the wrap and then roll it up tightly from the bottom. You can eat the wraps as they are, or for an extra crispy exterior, you can grill or pan-fry them for a minute or two per side. Grilling or pan-frying adds a delightful texture and warmth to the wrap.
Optional Grilling/Pan-frying: If desired, heat a clean skillet or grill pan over medium heat. Place the assembled wraps seam-down in the skillet or grill pan and cook for 1-2 minutes per side, or until golden brown and slightly crispy. This step is optional but highly recommended for a warmer, crispier wrap.
Serve Immediately: Serve the spinach and egg wraps immediately while they are warm and the cheese is melted and gooey. They are delicious on their own or with your favorite dipping sauce or side dish. Enjoy your healthy and delicious spinach and egg wraps!

How to serve Spinach and Egg Wrap

You can serve these wraps hot, cut in half for easy eating. They pair well with salsa, hot sauce, or a side of fruit for a balanced meal. They also make a great on-the-go option for busy days.

How to store Spinach and Egg Wrap

If you have leftovers, store the wraps in an airtight container in the fridge. They will keep well for up to 2 days. To reheat, simply warm them in a microwave or skillet until heated through.

Tips to make Spinach and Egg Wrap

Choose fresh ingredients for the best flavor.
Feel free to experiment with different types of cheese or add your favorite herbs and spices.
If you like your wraps spicier, add some chopped jalapeños or hot sauce.

Variation

You can add cooked bacon, sausage, or diced bell peppers for a different taste. For a vegetarian option, try adding mushrooms or other vegetables you enjoy.