Meal Prep Egg Wraps

V NF SF Jun 14, 2023

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I love having eggs for breakfast, but I don't like spending 15 minutes making breakfast for just 1 morning, just to do it again the next day. This recipe serves as a way to prep a whole week's worth of breakfast to store in the freezer for easy reheating in the morning. Wrap these in protein tortillas as I did here for even more of a nutrient boost. Other meal prep egg recipes include my Spinach and Onion Frittata and my Long Weekend Scrambled Eggs

- 1 lb (454 g) Frozen spinach, thawed
- 1 medium (110 g) Onion
- 1/4 cup (60 g) Hot sauce
- 3 tbsp (45 g) Minced garlic
- 1 tsp (3 g) Garlic powder
- 1 tsp (3 g) Onion powder
- 1 tsp (3 g) Paprika
- 1 tsp (3 g) Chili powder
- 1/2 tsp (1.5 g) Black pepper, ground
- 1/4 tsp (1.5 g) Salt
- 6 large (302 g) Egg
- 3/4 cup (84 g) Shredded mozzarella cheese, low moisture part skim
- 3/4 cup (168 g) Salsa
- 6 medium (300 g) Whole wheat tortilla

1. Dice the onion small, and add the onion and defrosted spinach to a 12" pan over medium heat (3-4 on my stove) with a spray of oil

2. Add in the hot sauce, garlic, and spices. Cover and cook until onions are translucent (medium heat)

3. Remove the pan from the burner, and crack in the 6 eggs. Beat the eggs with your spatula until fully beaten and everything is fully mixed

4. Return to the burner and cook until eggs are almost done (~15 min?) over medium heat

5. When eggs are almost done, add in the cheese and salsa and stir until incorporated

6. Divide the mix evenly across 6 tortillas. Wait to shape the leftovers until the eggs have cooled. Optionally top with some sauce

7. Wrap up, wrap in aluminum foil, and freeze

8. To reheat, wrap burrito in a damp paper towel and microwave on high for 2 minutes. Then grill (panini press) on all 4 sides for a few minutes or until the tortilla is lightly golden brown

https://www.poormanprotein.com/recipes/egg-wrap

Servings: 6
1 wrap
Calories: 315
Protein: 18 g
Fat: 10 g
Carbs: 41 g
Fiber: 7 g

Description

I love having eggs for breakfast, but I don't like spending 15 minutes making breakfast for just 1 morning, just to do it again the next day. This recipe serves as a way to prep a whole week's worth of breakfast to store in the freezer for easy reheating in the morning. Wrap these in protein tortillas as I did here for even more of a nutrient boost. Other meal prep egg recipes include my Spinach and Onion Frittata and my Long Weekend Scrambled Eggs

Time

Prep Time:

15 minutes

Cook Time:

45 minutes

Total Time:

1 hour

Cost

Total Cost:

Cost per Serving:

$1.28

Ingredients

Serving(s)

1 lb Frozen spinach, thawed
1 medium Onion
1/4 cup Hot sauce
3 tbsp Minced garlic
1 tsp Garlic powder
1 tsp Onion powder
1 tsp Paprika
1 tsp Chili powder
1/2 tsp Black pepper, ground
1/4 tsp Salt
6 large Egg
3/4 cup Shredded mozzarella cheese, low moisture part skim
3/4 cup Salsa
6 medium Whole wheat tortilla

Instructions

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1. Dice the onion small, and add the onion and defrosted spinach to a 12" pan over medium heat (3-4 on my stove) with a spray of oil
2. Add in the hot sauce, garlic, and spices. Cover and cook until onions are translucent (medium heat)
3. Remove the pan from the burner, and crack in the 6 eggs. Beat the eggs with your spatula until fully beaten and everything is fully mixed
4. Return to the burner and cook until eggs are almost done (~15 min?) over medium heat
5. When eggs are almost done, add in the cheese and salsa and stir until incorporated

6. Divide the mix evenly across 6 tortillas. Wait to shape the leftovers until the eggs have cooled. Optionally top with some sauce
7. Wrap up, wrap in aluminum foil, and freeze
8. To reheat, wrap burrito in a damp paper towel and microwave on high for 2 minutes. Then grill (panini press) on all 4 sides for a few minutes or until the tortilla is lightly golden brown

Nutrition Facts

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Servings: 6

Serving Size: 1 wrap

Calories: 315

------------------------------------------

Total Fat: 10.1g (13 %)

Saturated Fat: 3.6g (18 %)

Polyunsaturated Fat: 1.8g

Monounsaturated Fat: 3.0g

Cholesterol: 216mg (72 %)

Sodium: 1200mg (52 %)

Total Carbohydrate: 40.7g (15 %)

Fiber: 6.9g (25 %)

Net Carbs: 33.8g

Total Sugar: 4.0g

Protein: 18.2g (36 %)

------------------------------------------

Vitamin B12: 0.7mcg (29 %)

Vitamin D: 1.3mcg (6 %)

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Calcium: 287mg (22 %)

Iron: 4.65mg (26 %)

Magnesium: 146mg (35 %)

Potassium: 576mg (12 %)

------------------------------------------

Glycemic Index

:

30.7

Glycemic Load

:

10.6

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