Mediterranean Breakfast Wrap with Sun-Dried Tomato & Spinach
- Suitable for diets:
- Heart-Healthy
- High-Protein
- Vegetarian
Why Diabetes Friendly?
Slow-Release Carbohydrates:
Whole grain wraps provide slow-release carbohydrates, preventing rapid spikes in blood sugar levels.
Lean Protein from Eggs:
Eggs provide a lean protein source, supporting blood sugar regulation and providing essential nutrients.
Portion Control:
Wraps allow for easy portion control, aiding individuals in managing their carbohydrate intake.
Ingredients
- olive oil ½ tbsp
- red onion (chopped) 1 tbsp
- sun-dried tomato (*) 1 tbsp
- egg 2
- basil (cut into strips) 2 leaves
- paprika ¼ tsp
- garlic powder ¼ tsp
- tortilla (medium, whole wheat ) 1
- spinach (roughly chopped) ½ cup
- olives (pitted, sliced**) 1 tbsp
Cooking Tips
Warm Before Filling:
Warm the wrap briefly on a dry skillet or in the microwave before assembling to enhance its pliability.
Whole Wheat Wrap:
Opt for whole wheat or whole grain wraps to increase fiber content and provide slow-release carbohydrates.
Instructions
- Add oil to a skillet and bring to medium heat. Once warm, add red onions and sauté until softened, about 3 minutes.½ tbsp olive oil, 1 tbsp red onion
- Mix in sundried tomatoes and cook for about 2 minutes, until fragrant.1 tbsp sun-dried tomato
- In a medium bowl, whisk together eggs, basil leaves, paprika, and garlic powder.2 egg, 2 leaves basil, ¼ tsp paprika, ¼ tsp garlic powder
- Reduce heat to medium-low, and slowly pour in the egg mixture and let cook for a few seconds without stirring.
- Begin to gently fold and stir the eggs every few seconds until cooked. Remove the pan from the heat.
- Scoop egg mixture onto a flat tortilla wrap and top with spinach and olives.1 tortilla, ½ cup spinach, 1 tbsp olives
- Roll the tortilla into a tight wrap and serve.
Notes
** it is recommended to rinse olives under cool water before serving to remove some of the brine and excess sodium
FAQ
Can I prepare the filling in advance?
Yes, you can pre-chop vegetables and prepare the egg filling in advance. Store them in separate containers and assemble the wrap when ready to eat.
What other protein options can I use?
Consider using cooked chicken, turkey, or chickpeas for additional protein variety.
Is this recipe suitable for meal prep?
The components can be prepared ahead, but it's best to assemble the wrap just before eating to maintain its freshness and texture.
How can I make it spicy?
Add a pinch of red pepper flakes or a dash of hot sauce to the egg filling for a spicy kick.
How can I reduce the fat? 19g seems high just for a breakfast.
Hi Anne. To reduce the fat you can try using egg whites and consider omitting or reducing the amount of olives.