Heart-Healthy Egg White Wrap
Light, nutritious, and bursting with flavor, the Heart-Healthy Egg White Wrap is a quick and wholesome breakfast or lunch option perfect for health-conscious eaters. Packed with protein-rich egg whites, sautéed spinach, sweet red bell peppers, and creamy low-fat feta cheese, this recipe blends vibrant flavors and textures in a satisfying whole wheat tortilla. With a touch of olive oil, a sprinkle of fresh parsley, and under 20 minutes from start to finish, this easy-to-make wrap is low in cholesterol and high in nutrients. Perfect for on-the-go meals or post-workout fuel, this dish proves that healthy eating can be both delicious and convenient.
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Recipe Information
Ingredients
- 4 large egg whites
- 1 teaspoon olive oil
- 1 cup fresh spinach leaves
- 0.25 cup red bell pepper
- 2 tablespoons diced onion
- 2 tablespoons low-fat feta cheese
- 1 large whole wheat tortilla
- 0.25 teaspoon black pepper
- 0.125 teaspoon salt
- 1 tablespoon fresh parsley
Instructions
Heat the olive oil in a non-stick skillet over medium heat.
Add diced onion and red bell pepper to the skillet. Sauté for about 2-3 minutes until the vegetables start to soften.
Stir in the fresh spinach leaves and sauté until wilted, approximately 1-2 minutes.
Reduce the heat to medium-low. Pour the egg whites over the vegetables in the skillet. Allow it to cook without stirring for about 3 minutes until the egg whites are set, but still slightly runny in the center.
Sprinkle the low-fat feta cheese, black pepper, and salt evenly over the egg mixture.
Using a spatula, stir gently to combine the ingredients until the egg whites are fully cooked and the cheese is melted.
Warm the whole wheat tortilla in a pan or microwave then lay it flat on a plate.
Spoon the egg and vegetable mixture down the center of the tortilla.
Sprinkle fresh parsley over the filling for added flavor.
Fold the sides of the tortilla over the filling to create a wrap.
Slice the wrap in half and serve immediately.
Nutrition Facts
Calories |
427 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.8 g | 28% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 1.8 g | ||
| Cholesterol | 16 mg | 5% | |
| Sodium | 1229 mg | 53% | |
| Total Carbohydrate | 32.1 g | 12% | |
| Dietary Fiber | 6.6 g | 24% | |
| Total Sugars | 5.2 g | ||
| Protein | 26.7 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 315 mg | 24% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 607 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
