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This spinach feta wrap is my knock-off of a wrap at a popular coffee shop in my neighborhood. To make it healthier, use just egg whites and low-fat feta cheese.
Ingredients
- 1 large whole-wheat tortilla
- 1 ½ teaspoons coconut oil
- 1 cup chopped baby spinach leaves
- 1 oil-packed sun-dried tomato, chopped
- 2 eggs, beaten
- 1/3 cup feta cheese
- 1 tomato, diced
Directions
Step 1
Warm tortilla in a large skillet over medium heat.
Step 2
Melt coconut oil in a separate skillet over medium-high heat. Saut? spinach and tomato in hot oil until spinach wilts, about 1 minute. Add eggs and scramble until almost set, about 2 minutes. Sprinkle feta cheese over eggs and continue cooking until cheese melts, about 1 minute more.
Step 3
Transfer scrambled egg mixture to warm tortilla in the large skillet; top with diced tomato. Roll tortilla and leave in skillet long enough for wrap to hold its shape, about 30 seconds.
Tips
Use butter instead of coconut oil if you want; you can also try tomato- and basil-flavored feta cheese.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 1 | |
| Calories 704 | |
| % Daily Value * | |
| Total Fat37g | 47% |
| Saturated Fat22g | 111% |
| Cholesterol447mg | 149% |
| Sodium1722mg | 75% |
| Total Carbohydrate78g | 28% |
| Dietary Fiber9g | 31% |
| Total Sugars8g | |
| Protein37g | |
| Vitamin C25mg | 124% |
| Calcium545mg | 42% |
| Iron6mg | 34% |
| Potassium986mg | 21% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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source by allrecipe
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This was a simple tasty breafast. I will be making them again.
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My dad and I made it for breakfast, bug hit with everyone in the family. For my moms, we substituted her eggs with avocado. The whole thing was delicious.
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I made these for a potluck brunch party, and they were a hit! I made two big batches of the insides and just heated the tortillas at the last minute, stuffed them and put all ten wraps/burritos in a 9×13 glass pan to keep warm. I transported them to the party and it worked out well! My recommendation is to add a LOT more sun dried tomatoes, as that’s the best part of this recipe!
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Wife and I loved this dish, but this is a meal for 2-1/2 people, not 1. We have it on our food calendar to make again.
Three slight modifications:
(1) I think I misread the ingredients and used a whole 6 oz jar of oil packed sun-dried tomatoes rather than 1/2 half tomato (2) Added 1/2 avocado sliced on top of the diced toms.
(3) Made two tortillas and had left over scramble. -
This is a big hearty breakfast that can be split into 2 smaller, kid-size meals. There is so much versatility and forgiveness in this recipe, it comes out good no matter what ratio of spinach, tomato, cheese, and egg you have. I added avocado to mine and it was amazing!!
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