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5 from 3 votes

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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Lunch, Dinner
Cuisine Ukrainian
Servings 1
Calories 453 kcal

Recipe Video


The result

Stay full of power & protein.

This egg wrap recipe is perfect after a workout or if you are struggling to reach your protein goals during a day. It contains almost 30 grams of protein and is perfect to nourish your body for muscle growth and lean body. The calorie values are solid for a good lunch or dinner – but also not too high – so you eat enough protein and stay in the weight loss zone. The best thing about this dish is that you stay full for hours – so why starve yourself if you can be full, happy and stay lean. 

I really love preparing it for lunch or dinner if I am really short on time. It takes around 15 minutes to prepare and cook – so you can enjoy your food and have enough time for yourself. As a filling I used feta, onions and tomatoes, but if you have other favorite veggies, you can change it and prepare the recipe using whatever you like to eat the most. 


How to prepare egg wrap

Egg wraps: high protein and low calorie

Egg wraps: high protein, low calorie, ready in 15 mins.

Please rate my recipe

5 from 3 votes
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Lunch, Dinner
Cuisine Ukrainian
Servings 1
Calories 453 kcal

Ingredients
  

  • 1 to tortilla wrap
  • 2 eggs
  • 1 egg white
  • 30 g feta light
  • 20 g red onions
  • 50 g tomatoes
  • 10 g mozzarella light
  • 15 g of black olives
  • oil

Instructions

  • Warm up a skillet on a medium heat. Grease a pan with olive oil. It is very important to grease the edges of a pan – this way it is easier to flip an egg wrap, because it will not stick.
  • Beat 2 eggs and 1 egg white and pour the mixture into the skillet. Cover with a lid. After around 1-2 minutes cover with 1 tortilla wrap, so the eggs stick to the wrap. Cover with a lid and bake for around 2-3 minutes.
  • Flip an egg wrap and place 30 g of feta light, 20 g of red onions, 50 g of tomatoes, 10 g of mozzarella light and 15g of black olives inside. Cover with a lid and let the cheese melt. It will take around 4-5 minutes. Fold the sides of the wrap into the middle of it. Flip and let it cook for another 1-2 minutes.

Nutrition

Calories: 453kcalCarbohydrates: 37gProtein: 29gFat: 21gSaturated Fat: 8gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gTrans Fat: 0.03gCholesterol: 350mgSodium: 1183mgPotassium: 408mgFiber: 4gSugar: 6gVitamin A: 999IUVitamin C: 8mgCalcium: 235mgIron: 4mg
Tags low calorie, Protein, quick recipe, Easy recipe
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Nutrition facts for the recipe

Nutrition Facts
Egg wraps: high protein and low calorie
Amount per Serving
Calories
453
% Daily Value*
Fat
 
21
g
32
%
Saturated Fat
 
8
g
50
%
Trans Fat
 
0.03
g
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
6
g
Cholesterol
 
350
mg
117
%
Sodium
 
1183
mg
51
%
Potassium
 
408
mg
12
%
Carbohydrates
 
37
g
12
%
Fiber
 
4
g
17
%
Sugar
 
6
g
7
%
Protein
 
29
g
58
%
Vitamin A
 
999
IU
20
%
Vitamin C
 
8
mg
10
%
Calcium
 
235
mg
24
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.