Gluten-Free Savory Egg Wrap

Start your day on a flavorful note with this quick and easy Gluten-Free Savory Egg Wrap, a protein-packed breakfast or light lunch option that's as nutritious as it is delicious. Made with wholesome ingredients like fluffy farm-fresh eggs, creamy almond milk, and a colorful medley of baby spinach, cherry tomatoes, red onion, and crumbled feta cheese, this recipe is a satisfying and naturally gluten-free alternative to traditional wraps. The simple one-pan cooking method ensures minimal cleanup, while the addition of fresh parsley adds a vibrant touch of earthy flavor. Ready in just 20 minutes, this low-carb wrap is perfect for busy mornings or meal prep, and it pairs beautifully with gluten-free hot sauce or salsa for an extra kick of heat. Whether you're following a gluten-free diet or simply seeking a healthy, high-protein recipe, this savory egg wrap is destined to become a household favorite!

Nutriscore Rating: 65/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 3 pieces large eggs
• 2 tablespoons unsweetened almond milk
• 0.25 teaspoons salt
• 0.25 teaspoons ground black pepper
• 1 tablespoon olive oil
• 1 cup baby spinach
• 0.5 cup cherry tomatoes, halved
• 0.25 cup red onion, thinly sliced
• 0.25 cup feta cheese, crumbled
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

In a mixing bowl, whisk together the eggs, almond milk, salt, and pepper until well combined and slightly frothy.

Step 2

Heat a large non-stick skillet over medium heat and add the olive oil, swirling to coat the pan evenly.

Step 3

Pour the egg mixture into the pan, tilting it slightly to ensure an even layer.

Step 4

Cook the eggs for about 3-4 minutes or until the edges begin to set.

Step 5

Gently use a spatula to push the cooked outer edges of the eggs toward the center, allowing any uncooked egg to flow to the edges.

Step 6

Once the eggs are mostly set, sprinkle the spinach, cherry tomatoes, red onion, feta cheese, and parsley over half of the egg surface.

Step 7

Use the spatula to carefully fold the empty half of the eggs over the filling, creating a half-moon shape.

Step 8

Cover the skillet with a lid and allow the wrap to cook for an additional 2-3 minutes until the spinach wilts and the cheese is just melted.

Step 9

Remove the wrap from the skillet and transfer onto a cutting board or plate. Allow to cool slightly before slicing and serving.

Step 10

Serve warm, along with your favorite gluten-free hot sauce or salsa for an added kick.

Nutrition Facts

Serving size	(428.1g)

Amount per serving	% Daily Value*
Calories	549.4

Total Fat 42.7g	0%
Saturated Fat 15.1g	0%
Polyunsaturated Fat 1.4g
Cholesterol 608mg	0%
Sodium 1484.1mg	0%
Total Carbohydrate 15.9g	0%
Dietary Fiber 3.1g	0%
Total Sugars 5.6g
Protein 28.9g	0%

Vitamin D 131.0IU	0%
Calcium 486.4mg	0%
Iron 5.5mg	0%
Potassium 598.5mg	0%

*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.

Source of Calories

Fat: 68.2%

Protein: 20.5%

Carbs: 11.3%