Description
Start your day with these Mediterranean-inspired low-carb egg wraps! Filled with fresh spinach, creamy feta, and wholesome eggs, they are a nutritious and flavorful breakfast option. Ideal for those on keto or low-carb diets, these wraps are easy to make and can be customized to suit various tastes.
Ingredients
- Eggs – 3 large eggs (can substitute with egg whites or a mix for lower cholesterol)
- Spinach – 1 cup fresh, chopped (baby spinach preferred; can use kale or arugula as a substitute)
- Feta Cheese – 2 tablespoons crumbled (substitute with goat cheese, mozzarella, or low-fat cheddar)
- Garlic Powder – ¼ teaspoon (optional; can use fresh minced garlic for a stronger flavor)
- Onion Powder – ¼ teaspoon (optional)
- Whole Wheat or Low-Carb Tortilla – 1 wrap (optional; can substitute with lettuce leaves for a fully low-carb option)
- Olive Oil – 1 teaspoon for cooking (or use non-stick spray)
Instructions
- Prepare Ingredients
Crack the eggs into a bowl, add garlic powder and onion powder, and whisk until well combined. Stir in chopped spinach and crumbled feta. If adding extra veggies, mix them in now. - Cook the Egg Mixture
Heat olive oil in a non-stick skillet over medium heat. Pour the egg mixture into the skillet, tilting it slightly to spread evenly. Cook for about 2-3 minutes until the bottom is set and the edges lift easily from the pan. Carefully flip and cook the other side for another 1-2 minutes until fully set. - Assemble the Wrap
Place the cooked egg round on a whole wheat or low-carb tortilla (optional), fold in the sides, and roll tightly to create a wrap. Slice in half to serve. - Serve and Enjoy
Serve warm. Enjoy on its own or with sides like fresh salad or roasted sweet potatoes.
Notes
Tips for Perfect Wraps
- Avoid Overcooking: Cook the eggs on medium heat and keep an eye to prevent dryness.
- Temperature Control: Lower the heat if the wrap browns too quickly.
- Folding Technique: Fold gently, especially if not using a tortilla wrap, to keep the wrap intact.
Customization Ideas
- Cheese Variations: Swap feta for goat cheese, mozzarella, or queso fresco for different flavors.
- Extra Veggies: Add mushrooms, tomatoes, or bell peppers for added color and nutrients.
- Protein Boost: Add grilled chicken, shrimp, or crumbled bacon for a heartier wrap.
Storage Tips
- Wrap in parchment or foil and refrigerate for up to 2 days. Reheat gently in a skillet or microwave before eating.
- Prep Time: 5 minutes
- Cook Time: 7 minutes
- Category: Breakfast
- Method: Mediterranean-Inspired
- Cuisine: Stovetop
Nutrition
- Calories: 200
- Sugar: 1g
- Sodium: 320mg
- Fat: 15g
- Carbohydrates: 5g (lower if no tortilla)
- Fiber: 1g
- Protein: 12g