Ingredients
🛒 Ingredients
- 4 large eggs
- 1/2 cup liquid egg whites
- 1/2 cup low-fat cottage cheese
- 1 teaspoon olive oil or avocado oil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 cup cooked chicken breast, shredded or diced
- 1/2 cup fresh spinach, chopped
- 1/2 cup bell peppers, diced
- 1/4 cup red onion, finely chopped
- 1/2 cup shredded low-fat cheddar cheese
- 1/4 avocado, sliced
Optional Toppings
- 2 tablespoons salsa
- Greek yogurt
- Hot sauce
Instructions
Dice the bell peppers and red onion, then chop the spinach. Shred or dice the cooked chicken breast so everything cooks evenly and fits neatly inside the wrap.
⚡ Flash Tip: Rotisserie chicken works great if you're short on time.
In a medium bowl, whisk together the eggs, liquid egg whites, and cottage cheese until smooth and creamy. Add the salt, black pepper, garlic powder, and onion powder.
⚡ Flash Tip: Blend the mixture for 15 seconds if you want an ultra-smooth wrap texture.
Heat oil in a nonstick skillet over medium heat. Add the bell peppers and onion and cook until softened. Stir in the spinach until wilted.
Transfer the vegetables to a plate.
⚡ Flash Tip: Don't overcook the vegetables. A little texture makes the wrap better.
Pour the egg mixture into the same skillet and tilt the pan so the eggs spread into a thin, even layer.
Cook until the bottom sets and the top is mostly cooked.
⚡ Flash Tip: Keep the heat moderate to prevent browning.
Use a wide spatula to loosen the edges. Gently flip the wrap and cook the second side briefly.
⚡ Flash Tip: A large flexible spatula makes flipping much easier.
Place the chicken, vegetables, and cheddar cheese down the center of the wrap.
The chicken filling is reminiscent of these crispy <a href="https://wellnesssleuth.com/homemade-mexican-chicken-flautas/">Homemade Mexican Chicken Flautas</a>, making this a great breakfast option for anyone who enjoys Southwest-inspired flavors.
⚡ Flash Tip: Keep the filling centered for easier folding.
Cover the skillet with a lid for about one minute.
The trapped heat melts the cheese and warms the filling all the way through.
⚡ Flash Tip: A glass lid lets you monitor the melting process.
Layer sliced avocado over the warm filling.
Add salsa, Greek yogurt, or hot sauce if desired.
⚡ Flash Tip: Fresh avocado adds creaminess without needing extra sauces.
Fold both sides inward and gently roll the wrap into a secure shape.
Allow it to sit seam-side down briefly to help it hold together.
Slice the wrap in half and serve immediately while warm.
⚡ Flash Tip: Pair it with fruit or a smoothie for a complete breakfast.