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+ servings
Stack of two smoked salmon wraps
Course lunch, Main Course

Egg White Wraps with Smoked Salmon, Spinach and Feta

By: Elysia
Servings 1 wrap
These egg white wraps with smoked salmon, spinach and feta make the perfect quick and easy breakfast for a busy morning! Packed full of protein and healthy fats, these healthy egg wraps are super filling and can be whipped together in less than 10 minutes! {gluten-free friendly}
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes

Ingredients
  

  • 4 egg whites or 1/2 cup liquid egg whites
  • 3 green onions finely chopped (use just the green portion)
  • 1 teaspoon Dijon mustard
  • Freshly ground pepper
  • 1 large whole-grain tortilla (or sub in gluten-free)
  • 1 oz smoked salmon
  • 1 handful baby spinach
  • 1-2 tablespoon crumbled feta cheese

Other optional fillings:

  • Avocado
  • Roasted or steamed asparagus
  • Sun-dried tomatoes

Instructions

  • Heat a small non-stick skillet over medium heat. Spray with non-stick cooking spray or coat with lightly with oil.
  • In a bowl, combine egg whites, green onion, Dijon mustard and pepper and mix well with a fork.
  • Pour the mixture into the hot pan and tilt to evenly distribute mixture over the bottom of the pan.
  • Allow it to cook for 3-4 minutes or until cooked enough so that it won't fall apart when flipping.
  • Carefully flip with a large spatula and let it cook another 1-2 minutes.
  • Remove from pan and place egg flat on a large tortilla. Place the smoked salmon and baby spinach and crumbled feta in a strip down the centre of the egg (or use other optional fillings).
  • Wrap the tortilla tightly around the fillings. Cut in half. Serve toasted or at room temperature.

Notes

  • I recommend using a smaller frying pan if possible to reduce the likelihood of the egg falling apart when you flip it. It makes the egg thicker and stronger for flipping. I used an 8-inch skillet. You can use a larger pan if desired, but the egg will be thinner so be very careful when flipping it.
  • Make sure the one side of the egg is cooked enough before flipping so it doesn’t make a mess. Also use cooking spray or oil so that it doesn’t stick. It's much easier to wrap around all of those delicious fillings if it stays in one piece.
  • Adjust the amount of feta used according to taste. I used one tablespoon and found it added just the right amount of salty flavour to compliment the other ingredients.
  • You can either leave the baby spinach raw or cook it down for several minutes. The wrap tastes good either way!
  • Feel free to add your own twist to these egg white wraps. Try adding sun-dried tomatoes, avocado slices, roasted red pepper or whatever you're feeling!
  • This recipe only makes one wrap. Feel free to make a double batch (or triple or quadruple it) for meal prep!

Nutrition

Calories: 288kcalCarbohydrates: 27gProtein: 26gFat: 8gSaturated Fat: 4gCholesterol: 22mgSodium: 764mgPotassium: 345mgFiber: 4gSugar: 4gVitamin A: 524IUVitamin C: 7mgCalcium: 192mgIron: 2mg
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