High-Protein Spinach Egg Wrap – Low-Carb, Healthy & Delicious
This High-Protein Spinach Egg Wrap is a delicious, nutritious breakfast packed with protein, fresh spinach, and creamy cheese. It’s soft, satisfying, easy to prepare, and perfect for anyone following a low-carb or weight-loss lifestyle!
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 2 wraps
Ingredients
Spinach Egg Wraps
- 4 large eggs
- 1 cup fresh spinach
- ¼ cup liquid egg whites
- ¼ tsp garlic powder
- ¼ tsp black pepper
- ¼ tsp salt
- ½ tsp olive oil
Filling
- ½ cup low-fat cottage cheese
- ½ cup shredded mozzarella cheese
- ½ avocado, sliced (optional)
- ¼ cup diced tomatoes
- 2 tbsp chopped green onions
- ¼ tsp chili flakes (optional)
Instructions
1. Prepare the Spinach
Wash the spinach thoroughly and chop it into small pieces. Pat dry with a paper towel.
2. Blend the Egg Mixture
Add eggs, egg whites, spinach, garlic powder, salt, and black pepper to a blender. Blend until the spinach is finely incorporated.
3. Heat the Pan
Lightly grease a nonstick skillet with olive oil and heat over medium-low heat.
4. Cook the Wraps
Pour half of the egg mixture into the skillet, spreading it into a thin, even circle.
Cover and cook for 2–3 minutes until the egg is set. Carefully flip and cook for another 30–60 seconds.
Repeat with the remaining mixture to make the second wrap.
5. Add the Filling
Spread cottage cheese over each egg wrap. Add mozzarella, diced tomatoes, green onions, and avocado if desired.
6. Fold the Wraps
Fold the sides inward and roll gently into a wrap.
7. Toast for Extra Flavor
Place the wraps seam-side down in the skillet and cook for 1–2 minutes until lightly golden and the cheese melts.
8. Serve
Slice in half and serve warm. Enjoy with fresh cucumber or a side salad!
Estimated Nutrition Information
Per wrap · Makes 2 wraps
| Nutrient | Amount |
|---|---|
| Calories | 350 |
| Protein | 29g |
| Total Carbs | 8g |
| Fiber | 3g |
| Net Carbs | 5g |
| Fat | 23g |
Weight-Loss & High-Protein Tips
- Use extra egg whites to increase protein without adding much fat.
- Choose low-fat cottage cheese.
- Use reduced-fat mozzarella to reduce calories.
- Skip avocado if you want to reduce calories.
- Add grilled chicken breast for even more protein.
- Serve with cucumber or lettuce instead of high-carb sides.
High-protein
Low-carb
Final Result: A soft, cheesy spinach egg wrap with approximately 29g protein and 5g net carbs per serving. Perfect for breakfast, lunch, or a quick weight-loss-friendly meal!
Nutrition is estimated and varies with ingredient brands and optional fillings.
