Name: Whole Wheat Wrap with Eggs, Spinach and Avocado
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 1 servings
Cuisine: Mexico
Ingredients: 1 whole wheat wrap; 2 eggs; 40 g fresh spinach; 0.25 avocado; 1 tbsp crumbled fat-free cheese; 1 tsp extra virgin olive oil

Whole Wheat Wrap with Eggs, Spinach and Avocado

On-the-go, satisfying and very balanced. Perfect for mid-morning.

Ingredients

How many are you cooking for?

Original recipe for 1 servings

1 whole wheat wrap
2 eggs
40 g fresh spinach
0.25 avocado
1 tbsp crumbled fat-free cheese
1 tsp extra virgin olive oil

Step by step

Follow the timeline: technique icon, time and temperature when relevant.

Step 1 Pan

Beat the eggs and cook them in a pan with spinach. Taste for salt at the end and adjust if needed.
Step 2 Prep

Spread the wrap, add cheese and avocado. Measure the ingredients before you start.
Step 3 Prep

Add the scrambled egg mixture and roll up. Watch the timing: the right point makes the difference.

Storage

Store in the fridge in a sealed container for up to 3 days. Reheat gently on the stove or microwave 1–2 min. Freeze only if the recipe allows.

Chef tips

Mise en place: chop and weigh before cooking so you don't run over time.
Taste for salt at the end; broths and canned foods already add sodium.
For meal prep, keep dressings separate until serving.

Allergens

Gluten
Egg

Diet

🥬 Vegetarian

Variations

Substitutions for a vegan version

Instead of: dairy products in the recipe

Use: plant-based alternative without added sugar (soy yogurt, oat milk or vegan cheese)

Why: Dairy products provide protein and creaminess; plant-based versions maintain texture without casein.

Tip: Choose unsweetened products and adjust salt: sometimes an extra pinch is needed.

Other variations

Lighter version: reduce oil to 1 tablespoon and increase vegetable content in Whole Wheat Wrap with Eggs, Spinach and Avocado.
Batch cook: double quantities and store in containers for up to 3 days in the refrigerator.

Quick summary

At-a-glance while you cook. Full details are in the step-by-step.

1 Beat the eggs and cook them in a pan with spinach. Taste for salt at the end and adjust if needed.
2 Spread the wrap, add cheese and avocado. Measure the ingredients before you start.
3 Add the scrambled egg mixture and roll up. Watch the timing: the right point makes the difference.