Low FODMAP Breakfast Wrap

8 7 242
Ingredients Minutes Calories
Prep Cook Servings
4 min 3 min 1
Low FODMAP Breakfast Wrap
Health Highlights
Start the day with a healthy low FODMAP breakfast wrap. Quick to make, loaded with veggies and protein, and easy on the tummy. Gluten-free + dairy-free.

Ingredients


1/2 1/5 second spray Cooking Spray, coconut oil (A tiny bit of; for the pan)
2 large Egg
1 tsp Olive Oil, Extra Virgin (A drop; garlic-infused extra virgin; optional; see notes))
1 stalk(s) Chives (and 1/2 tsp fresh; finely chopped (; 1/2 tsp dried; ))
1 Tortilla, gluten-free
20 gm Baby spinach (about 20g) of; (or rocket if you prefer))
1/2 small Tomato (medium; sliced)
20 gm Avocado (20g of; sliced)

Instructions


  1. Heat a small frying pan over low to medium heat. Very lightly coat the surface of the pan with oil – I use a paper towel to carefully wipe oil over the surface.
  2. In a small bowl, beat the eggs with a fork and add the garlic-infused olive oil and chives. Pour the egg mixture into the heated pan and cook for about 2 minutes or until almost set like a pancake. Carefully flip the egg and cook for about 30 seconds (just to cook the surface).
  3. Meanwhile, heat the wrap in the microwave for 15 seconds so it’s more flexible.
  4. To assemble, put the wrap on a plate and top with the cooked egg, leaving a small area uncovered at the bottom so that you can fold the edge upwards. Add the spinach, tomato and avocado. Fold the bottom edge of the wrap upwards, then fold in one side and then the other side, leaving the top open.

Nutrition Facts

Per Portion

Calories 242
Calories from fat 168
Calories from saturated fat 42
Total Fat 18.6 g
Saturated Fat 4.7 g
Trans Fat 0.1 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 9.0 g
Cholesterol 433 mg
Sodium 153 mg
Potassium 446 mg
Total Carbohydrate 5.3 g
Dietary Fiber 2.3 g
Sugars 2.2 g
Protein 14.4 g

Dietary servings

Per Portion


Meat Alternative 1.1
Vegetables 1.3

Energy sources


Pygal7%398.789006853112109.2851487694593869%424.5555144183187270.5967501610948624%320.2910866471088130.696748400901757%69%24%CarbohydratesFatProtein

Meal Type(s)





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