Make Your Own High-Protein Spinach Wraps at Home

January 30, 2016Breakfast, Healthy Living, Healthy RecipesBy Lizzie Fuhr

If you order a spinach and feta wrap from Starbucks every day, it’s time to rethink this morning habit. While I appreciate the “cage-free eggs” and 19 grams of protein this convenient option offers, the wrap contains a number of preservatives and 36 percent of your recommended sodium for the whole day.

After reading The Spark Solution, I was thrilled to find a homemade option that’s lower in calories and carbs and free of preservatives. Just like the original, this recipe is easy to enjoy on the go – and even cook up in advance for a busy morning. And once I took a bite, I was delighted that the flavor and texture of this homemade hack was far more satisfying than the fast-food order.

From The Spark Solution by Becky Hand, R.D. and Stephanie Romine

Spinach Feta Wrap

Notes

This is a great recipe to freeze and make in advance. The Spark Solution says, “To freeze, allow the wrap to cool, then store in a zip-lock bag or plastic wrap. To reheat, microwave on high for four minutes.”

Ingredients

1 7-inch whole-wheat tortilla

1/4 cup sliced mushrooms

1/4 teaspoon black pepper

2 cups fresh spinach

1 large egg, plus 1 egg white, lightly whisked

2 tablespoons crumbled low-fat feta cheese

1 tablespoon sun-dried tomatoes, chopped

Directions

Place the tortilla on a microwave-safe plate and heat on high for one minute.
Coat a small skillet with cooking spray, then place it over medium heat. Sauté the mushrooms and pepper for two minutes.
Stir in the spinach and sauté for another one to two minutes, or until wilted.
Add the eggs and cook, stirring often until they are set, about two minutes.
Place the egg scramble in the center of the tortilla, then top it with the crumbled feta and sun-dried tomatoes. To wrap, fold up one end, then both sides. Serve immediately or wrap in foil and take to go.

Source: Calorie Count