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- 6 egg whites - 2 cups fresh spinach, chopped - 1 small onion, finely chopped - 1 clove garlic, minced - 1/2 cup cherry tomatoes, halved - 1/4 cup feta cheese, crumbled - 1 whole wheat wrap or tortilla - Salt and pepper to taste - 1 tablespoon olive oil - Optional: hot sauce for serving This Egg White Spinach Scramble Wrap is a high-protein meal. Each serving contains about: - Calories: 250 - Protein: 24g - Carbohydrates: 30g - Fat: 8g - Fiber: 6g The wrap is low in calories but rich in nutrients. Egg whites provide protein without the fat. Spinach adds iron and fiber, while feta gives flavor and calcium. To make this dish, you will need: - A large non-stick skillet - A mixing bowl - A whisk - A chopping board - A knife - A spatula These tools help you cook and mix your ingredients easily. Having them ready makes cooking smooth and fun. Enjoy the process as you create a tasty and healthy meal! Start by gathering your fresh spinach, onion, and garlic. Chop the spinach finely. Dice the onion into small pieces. Mince the garlic clove. In a large non-stick skillet, heat one tablespoon of olive oil over medium heat. Add the chopped onion and sauté it for about 2-3 minutes. You want the onion to turn translucent. Next, add the minced garlic and let it cook for one more minute. You will smell a lovely aroma. Then, stir in the chopped spinach. Cook for about 2-3 minutes until it wilts down nicely. In a bowl, take six egg whites and whisk them well. Add a pinch of salt and pepper for flavor. Once the spinach and onion are ready, pour the egg whites into the skillet. Gently stir the mix as the eggs begin to set. This will take about 3-4 minutes. Keep stirring occasionally to prevent sticking. When the eggs are fully cooked, add half a cup of halved cherry tomatoes and a quarter cup of crumbled feta cheese. Stir everything together and remove the skillet from heat. Now, warm your whole wheat wrap in a separate skillet or microwave for a few seconds. This makes it easier to roll. Spoon the egg white spinach mixture onto the center of the wrap. Fold in the sides and roll it up tightly. Make sure the filling stays inside. Slice the wrap in half for serving. If you like some heat, drizzle a bit of hot sauce on top. Enjoy your tasty, high-protein wrap! Cooking egg whites can be tricky. Here are my best tips: - Use a non-stick skillet. This helps prevent sticking. - Keep the heat medium. High heat can make them rubbery. - Whisk the egg whites well. This adds air and makes them fluffy. - Stir gently while cooking. This helps them cook evenly. You can boost the taste of your scramble. Here are some ideas: - Add herbs like basil or parsley for fresh flavor. - Mix in spices like paprika or cumin for warmth. - Try adding cheese varieties like goat cheese or cheddar. - A splash of lemon juice brightens the dish. Want a healthier wrap? Here’s how: - Use whole wheat or spinach wraps for more fiber. - Add extra veggies like bell peppers or mushrooms. - Swap feta for a lower-fat cheese option. - Serve with fresh salsa instead of sauce for extra flavor. {{image_2}} You can switch up the protein in your egg white spinach scramble wrap. Try adding diced grilled chicken for extra flavor and protein. If you want a vegetarian option, use black beans or chickpeas. Both add protein and fiber. For a spicy kick, add cooked chorizo or turkey sausage. These swaps keep the dish interesting and tasty. Get creative with veggies! You can add bell peppers for crunch and sweetness. Mushrooms add a nice earthy flavor. Zucchini is also a great choice, adding moisture and texture. You can swap spinach for kale or arugula, too. These greens bring different flavors and nutrients to your wrap. Spice up your wrap with different seasonings. Try adding cumin or paprika for a warm flavor. Fresh herbs like basil or cilantro can brighten your dish. A sprinkle of chili flakes adds heat if you like it spicy. You can also experiment with different hot sauces to give it a kick. These little changes can make a big difference. To keep your leftover wraps fresh, wrap them tightly in plastic. This helps prevent air from getting in. Store them in the fridge for up to three days. If you notice any moisture, use a paper towel to absorb it before wrapping. This keeps the wrap from getting soggy. To freeze your wraps, first let them cool completely. Then, wrap each one in plastic wrap. Place the wrapped wraps in a freezer-safe bag or container. They will stay good for about one month. When you're ready to eat, take one out and let it thaw in the fridge overnight. To reheat, you can use the microwave or a skillet. If using a microwave, heat on low for about 30 seconds. Check if it's warm enough. If not, heat in 10-second intervals. For a skillet, warm on low heat for about 2-3 minutes on each side. This gives you a nice crisp outside. Enjoy your delicious wrap! Yes, you can use whole eggs. Whole eggs add more flavor and richness. They also make the wrap creamier. Just remember that the protein count will go up. For a high-protein option, stick with egg whites. If you don’t have feta, try goat cheese or ricotta. Both bring a nice creaminess. You can also use nutritional yeast for a cheesy flavor without dairy. Just sprinkle it in and mix. You can replace the egg whites with tofu. Silken tofu works great for a scramble. Just mash it and cook it like you would the eggs. Use a vegan cheese or leave it out for a lighter dish. Yes, you can make it ahead. Cook the egg white mixture and store it in the fridge. When ready to eat, warm it up and assemble the wrap. It’s a great meal prep option! This post covered everything you need to know about making delicious wraps. We talked about the ingredients, nutritional facts, and tools you need. The step-by-step guide made the process easy. I shared useful tips, variations, and storage methods to keep your wraps fresh. Experimenting with different flavors and proteins adds fun to your meal. I hope you feel ready to try these wraps. Your kitchen can be a place for tasty, healthy food that you enjoy. Enjoy your cooking!

Egg White Spinach Scramble Wrap High Protein

Start your day right with this delicious Egg White Spinach Scramble Wrap! Packed with protein and loaded with fresh veggies, this quick and easy recipe is perfect for a healthy breakfast on the go. In just 20 minutes, you can enjoy a flavorful wrap filled with egg whites, spinach, tomatoes, and feta. Ready to elevate your morning routine? Click to discover how to whip up this nutritious meal that will keep you energized!
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Ingredients
  

6 egg whites

2 cups fresh spinach, chopped

1 small onion, finely chopped

1 clove garlic, minced

1/2 cup cherry tomatoes, halved

1/4 cup feta cheese, crumbled

1 whole wheat wrap or tortilla

Salt and pepper to taste

1 tablespoon olive oil

Optional: hot sauce for serving

Instructions
 

In a large non-stick skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 2-3 minutes until translucent.

    Add the minced garlic and sauté for an additional minute until fragrant.

      Stir in the chopped spinach, and cook for 2-3 minutes until wilted.

        In a bowl, whisk together the egg whites, salt, and pepper.

          Pour the egg whites into the skillet with the spinach and onions. Gently stir as the eggs begin to set, cooking for about 3-4 minutes until fully cooked.

            Add the cherry tomatoes and feta cheese to the mixture, stirring to combine, and remove from heat.

              Warm the whole wheat wrap in a separate skillet or microwave for a few seconds.

                Spoon the egg white spinach mixture onto the wrap, then fold in the sides and roll it up tightly.

                  Slice the wrap in half and serve warm, optionally drizzling with hot sauce for a bit of heat.

                    Prep Time: 10 minutes | Total Time: 20 minutes | Servings: 1