Save time when you’re craving a hot and simple meal and put together this easy spinach egg wrap using only 6 ingredients. The addition of cottage cheese flavored with paprika and everything but the bagel seasoning punches up the protein to 22 grams just for one medium-sized wrap.
Whether you need a quick meal for breakfast or anytime of the day, this wrap is sure to satisfy by checking off all the macros whilst providing a multitude of nutrients.
WHY THIS WORKS
- Provides a balance of carb, fat, and protein
- Few ingredients
- Easy to memorize recipe
- Quick
- Minimal cooking
- Customize the seasonings to your liking
- Take this basic wrap up a notch with optional ingredients
- Family friendly – remove the spinach and seasonings if the kids don’t like them
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INGREDIENTS & NUTRITION
EGG
I use one large egg for this recipe but feel free to bump that up for your needs or to serve a crowd.
Eggs are a great source of protein, fat-soluble vitamins (A, D, E, and K), B vitamins, folate, and choline. They are said to be a “perfect protein” because they contain all 9 essential amino acids.
Most adults need a minimum of 0.8 grams of protein per kilogram of body weight per day for optimal health. Older adults in particular need even more protein to slow the progression of muscle and bone loss that comes with aging.
Eggs can help meet your protein needs and just as importantly, take little time to cook.
Additionally, eggs contain selenium and carotenoids in the yolk (lutein and zeaxanthin), antioxidants that support eye health.
Most people don’t know that choline is an essential nutrient. It plays a role in metabolism and the body’s chemical messengers (neurotransmitters). Choline is also involved in the brain and memory development of the baby in utero and appears to decrease the risk of neural tube defects along with folate [1, 2].
Eggs have gotten a bad rap in the past because of their cholesterol content. However, cholesterol is vital for the body as it helps build cells and make hormones and vitamins.
It is now well established that egg consumption in moderation is fine and not associated with an increased risk of heart disease in healthy individuals [3].
SPINACH
Like other leafy greens, spinach is rich in many nutrients, including:
- Vitamin A – Essential for dental and bone health, skin, and soft tissues.
- Vitamin C – An antioxidant nutrient needed for immune health and the formation of blood vessels, muscle, and collagen.
- Vitamin K – Aids with proper blood clotting.
- Calcium – A vital mineral for bone, heart, muscle, and nerve health.
- Iron – Required for red blood cell production and the transportation of oxygen to tissues.
Similar to eggs, spinach also contains the carotenoids lutein and zeaxanthin which support eye health. Other health-promoting plant compounds in spinach include quercetin which may fight infection and nitrates which may help with heart health.
TORTILLA WRAP
Choose a medium-sized tortilla wrap if you’re cooking one egg or a large burrito-size wrap if you’re cooking two or more eggs for yourself.
Whether you’re watching your carbs, doing gluten-free, or want to boost your fiber intake, there’s a wrap for everyone.
What makes a wrap nutritious depends more on the filling you put inside it.
COTTAGE CHEESE
Increases in egg prices these days have led to grocery shoppers looking for cheaper protein sources to add to their diets. I recommend cottage cheese for its versatility, price point, and nutritional value.
Notably, cottage cheese is packed with protein, making up about 70% of the calories.
Just 1/2 a cup of cottage cheese provides 12 to 14 grams of protein. When combined with an egg, you can easily get in 20 grams or more of protein in a meal.
Cottage cheese, like other cheeses and animal foods, provides vitamin B12, an essential nutrient for red blood cell production, DNA synthesis, and healthy functioning of the central nervous system. Additionally, cottage cheese is teeming with these other nutrients listed.
- Selenium – An essential mineral that has antioxidant properties and supports metabolism and thyroid function.
- Riboflavin (vitamin B2) – A key nutrient needed for metabolism of macronutrients.
- Phosphorus – A vital mineral for bone and dental health as well as maintaining a normal pH balance.
INSTRUCTIONS FOR MAKING SPINACH EGG WRAP
If you want to warm up your tortilla wrap, do that prior to cooking the egg. Warm it up on low heat in the oven or on a pan on the stove. You may also pop it in the microwave for a few seconds just before assembly.
Another optional step you can do is to chop the spinach or tear by hand as well as fresh optional ingredients like parsley or chives.
I prefer to do minimal meal prepping, so I don’t bother with chopping spinach. But feel free to do so if you’d like.
Before you cook the egg, prepare the cottage cheese spread by combining it well in a small bowl with everything but the bagel seasoning and paprika.
Taste and adjust the seasoning to your liking. Add more paprika for more heat.
COOK THE EGG
Scrambled eggs take a wee bit of time to cook properly if you want your egg soft and creamy as opposed to firm and dry. But as always in my book, you do you when it comes to how you want your eggs done. I prefer mine cooked a little in between.
1.
Start by cracking the egg into a small bowl and combining well with a fork or whisk until you see no streaks of yolk and white.
You may add seasoning if you’d like but for this recipe, I don’t do this since there’s already salt and other seasonings in the cottage cheese spread.
2.
Next, heat a pan or skillet on the stove over low heat. Cooking soft scrambled eggs at this temperature helps to prevent them from overcooking. Then add about a teaspoon of butter or oil and swirl that around until the pan is fully coated.
When the pan sizzles, gently pour in the egg. Let the egg set or heat slightly. You’ll notice the edge clump together.
3.
Use a wooden or silicone heat-resistant spatula to push the edge of the egg towards the middle, allowing the middle liquid part of the egg to come out to the edge and cook.
If the egg is heating too quickly, check that the heat is on low and remove from the burner for a few seconds. Keep pushing the cooked edge to the middle until heated through.
4.
Turn the egg over itself to cook evenly for a few seconds. Lastly, remove the egg from the pan and place it on a plate. It will continue to cook a little more due to the residual heat.
If you want a firm scrambled egg, continue to cook on the pan for another minute or so, turning it over.
WRAP ASSEMBLY
After cooking the egg, assemble the wrap by placing the tortilla wrap on a plate and spreading the cottage cheese on top.
If you have leftover cottage cheese that won’t fit, put it aside. You can use that as a dip.
Boost your vegetable intake and add tomatoes or cut-up vegetables like bell peppers or carrots to eat with the dip. Or just eat the seasoned cottage cheese as is.
Add the spinach and egg on top and fold in the sides. Roll and tuck tightly like a burrito. Serve immediately.
FAQ
Calories will vary depending on the kind of wrap you use and how many eggs you’re cooking.
For this recipe, I use 1 large egg, 1 medium size whole wheat tortilla, about a cup of loosely packed spinach, and a cup of cottage cheese.
Total calories come out to about 330 calories, and this does not include the butter which I didn’t measure out precisely.
Let me preface by saying that no single food, in and out of itself, directly causes a weight change.
As far as diet, the quality and quantity of what you consume can impact weight.
Weight loss is also driven by other factors outside of the diet, such as activity, genes, stress, sleep, and your environment.
A spinach and egg wrap as I’ve explained above offers numerous nutrients. All of which the body needs regardless of weight goals.
That said, consider that the medium-sized wrap in this recipe is relatively low in calories at less than 400. It can fit into a diet for someone who is specifically looking for a nutrient-dense and low-calorie meal to add to a portion-controlled diet for weight loss.
I would not make this wrap in advance as specified in the directions because it will be soggy by the time you eat it.
However, you could meal prep this by putting the cottage cheese and seasonings together in a separate small container. Then add the cooked egg to the wrap along with the spinach, roll and place in a food storage container. Meal prep containers with compartments may be a good idea for this.
By keeping the cottage cheese separate, it won’t be soggy when it’s time to reheat and eat.
Experiment with other seasonings if paprika and EBTB seasoning aren’t your thing. Note that EBTB seasoning contains dried garlic and onion, sesame seeds, black sesame seeds, and sea salt.
For an alternative way to spice up the cottage cheese, try the following:
– chili powder or cayenne pepper – start with about 1/8 tsp, taste, and add more if you’d like
– hot sauce
– salsa
Try adding these other ingredients as well to cottage cheese:
– basil
– parsley
– chives
– dill
– green onions
– cumin
– chopped sun-dried tomatoes
– chopped olives
– mustard
Or mix avocado with cottage cheese.
Spinach Egg Wrap – 6 ingredients
Equipment
- 1 small to medium frying pan or skillet (depending on how many eggs you're cooking)
- 1 silicone spatula
Ingredients
- 1 to 2 eggs
- 1 tortilla wrap (medium or large)
- 1 to 2 cups loosely packed leafy greens
- ½ to 1 cup cottage cheese
- ½ tsp paprika
- ½ tsp everything but the bagel (EBTB) seasoning
- butter or oil to cook egg
Optional: chopped herbs such as chives or parsley, scallions, bell peppers or other chopped vegetables
Instructions
- Optional step: If you prefer your tortilla warm, place it in the oven or on a pan on the stove on low heat while you make the cottage cheese spread and cook your egg. Alternatively, you may heat up the tortilla in the microwave for a few seconds before assembling the wrap.
- Optional step: chop or tear the spinach
- Combine the cottage cheese, paprika, and EBTB seasoning in a small bowl. Taste and adjust the seasoning as needed.
Instructions for scrambled egg
- Crack the egg into a bowl and combine completely using a whisk or fork. The egg is fully scrambled when you see no streaks of white and yolk.
- Heat the pan on low heat. Add about a tablespoon of butter or oil and swirl it in the pan until the pan is fully coated. When the pan sizzles, add the egg.
- Allow the egg to form a slightly firm base (letting the egg set). If it's setting rapidly, make sure the heat is on low and remove it from the heat for a few seconds. Gentle heat is best for a fluffy and creamy egg. As it sets, add any optional ingredients on top. Gently scrape the eggs from the sides working towards the center, allowing the liquid in the center to come out to the side and cook.
- Gently fold the egg onto itself to cook evenly, remove it from the pan, and place it on a plate. If you want your egg cooked firm, leave it on the pan for another minute or so, folding it over. The residual heat will let it keep cooking on the plate. This prevents the egg from overcooking on the pan.
Assembly instructions
- Place the tortilla on plate and spread the cottage cheese mixture on top. If you have leftover cottage cheese mixture you can use it as a dip.
- Add the spinach and egg. Start wrapping by folding the sides in and rolling like a burrito. Cut the wrap in half if you'd like.
Serving
- Serve immediately. Use any leftover cottage cheese spread as a dip for the wrap or vegetable sides such as tomatoes and bell pepper slices. Or eat it as is.
Notes
Tried this recipe? Share in the comments how it worked out for you and how you made it your own with variations or adaptations you made.
