Egg and Veggie Wrap

Calories: 316

Protein: 18g

Carbs: 23g

Fat: 16g

Key Nutrients: Iron, Potassium, Vitamin D

Ingredients:

• 2 large eggs (140 calories, 12g protein)

• 1 whole-wheat tortilla (120 calories, 4g protein)

• 1/2 cup mushrooms (20 calories, 1g protein)

• 1 cup fresh spinach (20 calories, 1g protein)

• 1 tbsp hummus (35 calories, 1g protein)

• 1/4 tsp garlic powder

• 1/4 tsp dried oregano

• Salt and black pepper to taste

• Optional: red pepper flakes for heat

Instructions:

1. Heat a non-stick pan over medium heat.

2. While pan is heating, whisk eggs in a bowl with garlic powder, oregano, salt, and pepper until well combined.

3. In the same pan, sauté mushrooms for 2-3 minutes until they start to brown.

4. Add spinach and cook until just wilted, about 1 minute. Remove vegetables and set aside.

5. In the same pan, add whisked eggs and gently stir with a spatula as they cook, creating soft scrambled eggs (about 2-3 minutes).

6. Warm tortilla in the pan for 30 seconds on each side.

7. Spread hummus evenly on the warm tortilla, leaving a 1-inch border.

8. Layer scrambled eggs and sautéed vegetables in the center of the tortilla.

9. To roll: fold in both sides of the tortilla, then roll from bottom to top, keeping contents tight.

10. Optional: return wrapped tortilla to pan and lightly toast on each side for 30 seconds for a crispy exterior.