Breakfast Green Spinach Wrap

Breakfast Green Spinach Wrap

Green Spinach Wrap

Serves: 1

Ingredients

Wrap Batter

  • 1 cup fresh spinach leaves, chopped 
  • ½ cup rolled oats
  • 2 large eggs
  • ½ tsp garlic powder
  • Salt and black pepper, to taste

Filling

  • 1 tbsp Greek yoghurt
  • 1 Lettuce leaf
  • 1 tomato, sliced
  • 1 cucumber, sliced
  • ½ small avocado, sliced 
  • ¼ red onion, thinly sliced
  • 100g Grilled chicken breast, sliced
  • Hot chilli sauce 

Method

  1. In a blender, add spinach, rolled oats, eggs, garlic powder, salt and black pepper. 
  2. Blend until the batter is smooth.
  3. Heat a non-stick skillet over medium heat. Brush with olive oil lightly. 
  4. Pour the batter into the center of the skillet and swirl it into a large, thin circle.
  5. Cook for 2–3 minutes, or until the top is no longer wet. Flip and cook for 30 seconds to 1 minute.
  6. Transfer the wrap to a cutting board and cut a slit from the center to the outer edge.
  7. Arrange the fillings in the four sections of the wrap:
  8. Section 1:Greek yoghurt
  9. Section 2: Lettuce and tomato slices
  10. Section 3: Grilled chicken and hot chilli sauce
  11. Section 4: Cucumber, red onion
  12. Starting at the cut edge, fold each section over the next until the wrap forms a compact triangle.
  13. Serve immediately! 

 

Meal prep tips

Fridge: The cooked spinach-oat wrap can be refrigerated for around 3 days in an airtight container. Keep the filling components refrigerated separately where possible.

Best meal-prep method: Make the wraps ahead, cool completely, then store them with baking paper between each wrap. Prepare the chicken and vegetables separately and assemble when ready to eat.

Avocado: Add the avocado just before eating where possible. If prepared ahead, toss it with a little lemon juice to slow browning.

Freezer: The spinach-oat wrap itself can be frozen for up to about 2 months. Separate with baking paper and thaw overnight in the fridge. The assembled wrap is not ideal for freezing because the lettuce, cucumber, tomato and avocado become watery and soft.

Reheating: Warm the wrap briefly in a dry frying pan or microwave before adding the cold salad filling.

Macros per serve

Calories 535 kcal

Protein 48g

Carbohydrates 38g

Fat 22g

Fibre 9g

Sugars 7g

 Health benefits 

Spinach provides folate, vitamin K, vitamin A, vitamin C and antioxidants. Adding it to the wrap batter is an easy way to increase vegetable intake.

Rolled oats provide soluble fibre, particularly beta-glucan, which can support heart health, digestive health and satiety. They also provide complex carbohydrates for sustained energy.

Eggs provide high-quality protein as well as choline, vitamin B12, selenium and several other micronutrients. They also help give the wrap its structure.

Chicken breast makes this a particularly high-protein meal, supporting muscle maintenance and repair and helping with fullness.

Avocado provides predominantly monounsaturated fats, fibre, potassium and folate. It also makes the wrap more satisfying without needing a heavy sauce.

Tomato and cucumber add hydration, fibre, vitamin C and antioxidants while contributing relatively few calories.

Red onion provides prebiotic compounds and antioxidant plant compounds, while garlic and herbs add flavour without significantly increasing calories.

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