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Egg White Veggie Breakfast Wrap

A lean, protein-packed breakfast wrap filled with fluffy egg whites, sauteed bell peppers, spinach, and onion all tucked into a warm whole-wheat tortilla. Quick to make on busy mornings with a big protein punch.

20 minEasyServes 2260 cal/serving

AmericanBreakfastStovetopHigh ProteinLow CarbNut-FreeLow-SodiumPork-FreeAlcohol-Free

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Ingredients

  • 1 1/2 cup liquid egg whites (or from 6 large eggs)
  • 2 whole-wheat flour tortillas (8-inch)
  • 1 red bell pepper, thinly sliced
  • 2 cups baby spinach
  • 1/2 yellow onion, thinly sliced
  • 2 garlic cloves, minced
  • 2 tsp olive oil
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper, freshly ground
  • to taste hot sauce (optional, such as Tabasco)

Instructions

  1. 1

    Warm 2 whole-wheat flour tortillas (8-inch) in a dry skillet over medium heat for about 30 seconds per side or wrap in a damp paper towel and microwave for 20 seconds. Keep warm.

  2. 2

    Heat 2 tsp olive oil in a nonstick skillet over medium-high heat. Add 1/2 thinly sliced yellow onion and 1 thinly sliced red bell pepper and cook, stirring often, until softened and lightly charred at the edges, about 4-5 minutes.

  3. 3

    Add 2 minced garlic cloves and cook for 30 seconds until fragrant. Add 2 cups baby spinach and stir until wilted, about 1 minute.

  4. 4

    Reduce heat to medium-low. Pour in 1 1/2 cup liquid egg whites (or from 6 large eggs) and season with 1/2 tsp kosher salt and 1/4 tsp freshly ground black pepper. Gently fold the egg whites with a spatula as they set, cooking until just cooked through and no liquid remains, about 3 minutes. Do not overcook.

  5. 5

    Divide the egg white mixture evenly between the warmed tortillas. Add a dash of hot sauce (optional, such as Tabasco) if desired, roll tightly, and serve immediately.

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Questions

What is Egg White Veggie Breakfast Wrap?

A lean, protein-packed breakfast wrap filled with fluffy egg whites, sauteed bell peppers, spinach, and onion all tucked into a warm whole-wheat tortilla. Quick to make on busy mornings with a big protein punch. This reference files it under American breakfast: made on the stovetop, rated easy and about 20 minutes start to finish.

What should Egg White Veggie Breakfast Wrap look like when it is ready?

Go by the cues in the method rather than the clock. Step 2: cook until softened and lightly charred at the edges. Step 4: cook until just cooked through and no liquid remains.

Why fold instead of stir in Egg White Veggie Breakfast Wrap?

Step 4 reads: "Gently fold the egg whites with a spatula as they set, cooking until just cooked through and no liquid remains, about 3 minutes." Folding keeps the air you just beat in. Stirring at step 4 would knock it out and the result would come out dense.

How hot is Egg White Veggie Breakfast Wrap?

Moderately. The heat in Egg White Veggie Breakfast Wrap comes from to taste hot sauce (optional, such as Tabasco). For a milder plate, start with half the hot sauce and add more to taste at the end; nothing else in the method changes. For more, add it at the table rather than in the pot, so everyone sets their own level.

Can I make Egg White Veggie Breakfast Wrap gluten-free?

Yes. The gluten in Egg White Veggie Breakfast Wrap is 2 whole-wheat flour tortillas (8-inch). Swap the flour for a 1-to-1 gluten-free baking blend (where it only thickens a sauce, half as much cornstarch also works). Everything else proceeds as written.

Is Egg White Veggie Breakfast Wrap keto-friendly?

A serving of Egg White Veggie Breakfast Wrap carries 18 g of carbohydrate, 2 g of it fiber. Against a strict 20 g keto day that is 90 percent of the budget; against a moderate 100 g low-carb day it is 18 percent.

How long does Egg White Veggie Breakfast Wrap keep?

Refrigerate what is left of Egg White Veggie Breakfast Wrap within two hours and eat it within three days. Reheat gently on the stovetop.

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