Spanakopita Egg Wrap.
Source of Fibre | Source of Protein
Take all the flavours of spanakopita and turn them into a delicious and filling breakfast with over 20g of protein per serving. Spinach brings iron, folate and fibre for steady energy, while feta and ricotta add calcium and satisfying protein. Make it fresh in the morning, or follow one of the three prep options to get ahead for the week.
Serves 4
Tips & Tricks:
Protein: Each wraps delivers approx. 20g of protein. For an extra protein hit, use protein-enriched wraps
Portion: Each wrap is a small but nutrient-dense breakfast portion. For a bigger portion, use a large wrap and 2 eggs per portion. You can then divide the spanakopita mixture between 3 or 4 wraps, depending on how full you want each one.
Meal Prep Options:
Option 1: Prepare the filling ahead of time, cover and refrigerate. Fry the egg and assemble each wrap with the pre-prepared filling on the day.
Option 2: Assemble each wrap, but don’t crisp it up in the pan. Instead, wrap each one in foil and refrigerate. When ready to eat, unwrap and crisp up in a dry pan, or in the air fryer.
Option 3: Assemble and wrap each one as in Option 2, but store in the freezer. Defrost overnight (or using the defrost setting on your microwave - remove foil first), then crisp up in a dry pan or the air fryer as per option 2.
Ingredients.
150g fresh spinach, or 60g frozen
Half an anion, diced
1 tbsp olive oil
3 cloves of garlic, finely diced
Handful (10g) fresh dill, chopped (or 1 tsp dried)
Salt & pepper
1 green chilli, optional but delicious
150g ricotta cheese
70g feta
4 eggs
Splash of oil
4 small wraps
Equipment.
large frying/sauté pan
frying pan
tin foil
plate
spatula
Method.
Make the filling: Sauté the onion and garlic in a splash of oil on a medium heat for a few minutes until softened.
Add the spinach to wilt. (If using frozen, add a splash of water and turn the heat up a bit until it’s defrosted)
Transfer to a bowl and stir in the ricotta, dill & feta
To make the wrap: Use a frying pan that’s a similar size to your wrap.
Preheat the pan on a medium heat, the add a splash of oil to coat the pan. Crack in 1 egg and quickly scramble with a spatula
As it starts to set, ensure it’s covering most of the pans surface, but leave a small, half moon shape at one side of the pan empty (about ¼ of the pan). Before the egg has set fully, spread it out evenly (leaving that one side empty) and press a wrap on top for about 1 minute
Use a spatula to gently ensure the egg hasn’t stuck to the pan, then flip the whole thing (egg with wrap attached) onto a plate
Add ¼ of the spinach mixture to the centre of the egg wrap. Fold the empty section over, then fold each side over the top.
Return the wrap (folded side down) to the pan and press down.
After a few minutes, it should be brown and crisp. Flip over and repeat on the other side, then transfer to a plate.
Repeat with the remaining 3 wraps.
