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Quinoa, Spinach & Hummus Egg White Wraps
15 min prep time
20 min cook time
2servings
How to Make Quinoa, Spinach & Hummus Egg White Wraps
These egg white wraps are a fresh and filling alternative to traditional breakfast wraps, featuring a herby quinoa and spinach mixture with creamy hummus and juicy tomato. Using egg whites as the wrap keeps the meal low in carbs and saturated fat. It’s a balanced option that supports blood glucose (blood sugar) management while offering plenty of flavor and texture. This is a low-fat and Mediterranean recipe.
15 min prep time
20 min cook time
2servings
1 wrap
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Step-By-Step Instructions:
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Rinse the quinoa under cold water.
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In a medium saucepan, bring 1 cup of water to a boil. Add the quinoa, reduce heat to low, cover, and simmer for about 15 minutes, or until the water is absorbed. Remove from the heat and let it sit, covered, for 5 minutes. Fluff with a fork.
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In a bowl, whisk together the egg whites, salt, and chopped chives.
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Heat a 10-inch nonstick skillet over medium-low heat and lightly coat with nonstick cooking spray.
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Pour half the egg mixture into the skillet, swirling to evenly coat the bottom. Cook until the bottom is just set and the top is slightly moist, approximately 3–4 minutes. Carefully flip the wrap and cook for an additional 10 seconds. Transfer to a plate and repeat with the remaining egg mixture.
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In a food processor, combine the baby spinach and parsley leaves. Pulse until finely chopped. Fold into the cooked quinoa.
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To assemble, lay each egg wrap flat on a clean surface. Spread a generous tablespoon of lemon hummus over half of each wrap. Spoon half the quinoa mixture over the hummus, pressing gently to adhere. Top with slices of tomato. Fold the wraps in half over the filling, then fold once more to create a quarter-fold.
Nutrition facts
2 Servings
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Serving Size
1 wrap
- Amount per serving Calories 290
- % Daily value*
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Total Fat
6g
8%
- Saturated Fat 0g 0%
- Trans Fats 0g
- Cholesterol 0mg 0%
- Sodium 450mg 20%
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Total Carbohydrate
37g
13%
- Dietary Fiber 5g 18%
- Total Sugars 3g
- Added Sugars 0g 0%
- Protein 23g
- Potassium 900mg 19%
Ingredients
quinoa
1/2 cup
egg whites
1 cup
salt
1/8 tsp
fresh chives (finely chopped)
1/4 cup
baby spinach
2 cup
flat leaf parsley (leaves)
1 cup
nonstick cooking spray
1 whole
hummus
2 tbsp
tomato (thinly sliced)
1 whole
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