Heart-Healthy Egg White Wrap

Fuel your day with this nutritious and delicious Heart-Healthy Egg White Wrap, a protein-packed breakfast or lunch option perfect for anyone seeking clean, wholesome meals. This easy-to-make recipe combines fluffy egg whites with vibrant sautéed vegetables like spinach, red bell pepper, and onion, creating a nutrient-rich filling that's as satisfying as it is good for you. Enhanced with tangy low-fat feta cheese and wrapped in a hearty whole wheat tortilla, this dish strikes the perfect balance of flavor and health. Ready in just 20 minutes, this low-calorie, high-protein wrap is seasoned with a pinch of salt, black pepper, and a sprinkle of fresh parsley for a burst of freshness in every bite. Ideal for meal-prep or a quick grab-and-go meal, it’s the ultimate guilt-free recipe for maintaining a heart-healthy lifestyle.

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 1

Ingredients

• 4 large egg whites
• 1 teaspoon olive oil
• 1 cup fresh spinach leaves
• 0.25 cup red bell pepper
• 2 tablespoons diced onion
• 2 tablespoons low-fat feta cheese
• 1 large whole wheat tortilla
• 0.25 teaspoon black pepper
• 0.125 teaspoon salt
• 1 tablespoon fresh parsley

Directions

Step 1

Heat the olive oil in a non-stick skillet over medium heat.

Step 2

Add diced onion and red bell pepper to the skillet. Sauté for about 2-3 minutes until the vegetables start to soften.

Step 3

Stir in the fresh spinach leaves and sauté until wilted, approximately 1-2 minutes.

Step 4

Reduce the heat to medium-low. Pour the egg whites over the vegetables in the skillet. Allow it to cook without stirring for about 3 minutes until the egg whites are set, but still slightly runny in the center.

Step 5

Sprinkle the low-fat feta cheese, black pepper, and salt evenly over the egg mixture.

Step 6

Using a spatula, stir gently to combine the ingredients until the egg whites are fully cooked and the cheese is melted.

Step 7

Warm the whole wheat tortilla in a pan or microwave then lay it flat on a plate.

Step 8

Spoon the egg and vegetable mixture down the center of the tortilla.

Step 9

Sprinkle fresh parsley over the filling for added flavor.

Step 10

Fold the sides of the tortilla over the filling to create a wrap.

Step 11

Slice the wrap in half and serve immediately.

Nutrition Facts

Serving size	(298.9g)

Amount per serving	% Daily Value*
Calories	427.3

Total Fat 21.8g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 1.8g
Cholesterol 16.1mg	0%
Sodium 1228.9mg	0%
Total Carbohydrate 32.1g	0%
Dietary Fiber 6.6g	0%
Total Sugars 5.2g
Protein 26.7g	0%

Vitamin D 0IU	0%
Calcium 315.1mg	0%
Iron 2.8mg	0%
Potassium 606.9mg	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: 45.5%

Protein: 24.8%

Carbs: 29.8%