Mediterranean Veggie-Loaded Egg Wraps
Elevate your lunch game with these delightful Mediterranean Veggie-Loaded Egg Wraps! Combining a vibrant mixture of fresh vegetables, rich feta cheese, and fluffy scrambled eggs, this dish offers a nutritious twist on traditional wrapped lunch options. Bursting with flavors from the sweet cherry tomatoes and zesty Greek seasoning, these wraps are not only satisfying but also packed with essential nutrients. Perfect for a quick lunch or hearty snack, you can easily adjust the protein-to-vegetable ratio by adding more eggs if desired. Each wrap is a delightful way to enjoy the goodness of the Mediterranean diet, making it a favorite for those looking to maintain a healthy lifestyle while still treating their taste buds.
2
Servings
320
Calories
9
Ingredients
Ingredients
Low-fat cooking spray
as needed (to coat the skillet)
Red onion
1/2 (finely diced)
Zucchini
1 small (shredded or grated)
Cherry tomatoes
8 (quartered and seeds removed)
Black olives
1/4 cup (finely chopped)
Reduced-fat feta cheese
1/2 cup (crumbled)
Eggs
4 (beaten with seasoning)
Cavenders All Purpose Greek Seasoning
1 1/2-2 teaspoons (mixed into the eggs)
Flour tortillas
4-6 (to serve as wraps)
Instructions
1
Begin by spraying a non-stick skillet with low-fat cooking spray and preheat it over medium heat.
2
Finely dice the red onion and set it aside.
3
Shred or grate the zucchini, placing the shreds on a paper towel to absorb excess moisture.
4
Carefully quarter the cherry tomatoes, scrape out the seeds, and finely chop the remaining flesh, placing it on a paper towel to drain.
5
Chop the black olives and crumble the reduced-fat feta cheese, setting both aside separately.
6
In a bowl, beat the eggs and mix in 1 1/2 to 2 teaspoons of Cavenders All Purpose Greek Seasoning.
7
Sauté the diced red onion in the skillet for 2 minutes, stirring frequently until softened.
8
Add the prepared zucchini, chopped cherry tomatoes, and black olives to the skillet, continuing to cook for an additional minute until heated through.
9
Pour the seasoned beaten eggs into the skillet, stirring continuously for 3-4 minutes or until the eggs are fully cooked and lightened in color.
10
Take a flour tortilla and spoon some of the egg mixture onto the center. Top with crumbled feta cheese.
11
Fold the tortilla over the fillings, creating a wrap, and enjoy your Mediterranean-inspired lunch!
Nutrition Information
15g
Fat
26g
Carbs
15g
Protein
4g
Fiber
2.5g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What are Mediterranean Veggie-Loaded Egg Wraps?
These wraps are a nutritious lunch or snack option featuring scrambled eggs, fresh vegetables like zucchini and tomatoes, and feta cheese inside a flour tortilla.
How many calories are in one serving?
Each serving contains approximately 320 calories.
How many servings does this recipe make?
This recipe is designed to make 2 servings.
What is the protein content per serving?
There are 15 grams of protein in each serving.
What type of cheese is used in this recipe?
The recipe calls for 1/2 cup of crumbled reduced-fat feta cheese.
How much fat is in these egg wraps?
There are 15 grams of fat per serving.
What is the carbohydrate count?
Each serving contains 26 grams of carbohydrates.
How much fiber is in this dish?
This recipe provides 4 grams of fiber per serving.
What specific seasoning is recommended?
The recipe uses 1 1/2 to 2 teaspoons of Cavenders All Purpose Greek Seasoning.
How should the zucchini be prepared?
The zucchini should be shredded or grated and then placed on a paper towel to absorb excess moisture.
What is the best way to prep the cherry tomatoes?
Quarter the tomatoes, scrape out the seeds, and finely chop the remaining flesh.
How long do you sauté the red onion?
The diced red onion should be sautéed in the skillet for about 2 minutes until softened.
How many eggs are needed for this recipe?
The recipe requires 4 eggs.
How long should the eggs be cooked?
The eggs should be stirred continuously for 3 to 4 minutes or until fully cooked.
What type of tortillas are used for the wraps?
The recipe suggests using 4 to 6 flour tortillas.
Can I increase the protein in this recipe?
Yes, you can easily adjust the protein-to-vegetable ratio by adding more eggs if desired.
Is this recipe suitable for a Mediterranean diet?
Yes, it is designed as a Mediterranean-inspired lunch using ingredients common to the diet like olives, feta, and fresh vegetables.
What is the total sugar content?
There are 2.5 grams of sugar per serving.
How many total ingredients are used?
There are 9 ingredients in total for this recipe.
Do I need to grease the skillet?
Yes, you should spray a non-stick skillet with low-fat cooking spray.
How much red onion is required?
The recipe uses 1/2 of a red onion.
What size zucchini is used?
The recipe calls for 1 small zucchini.
How many cherry tomatoes are needed?
You will need 8 cherry tomatoes.
How are the black olives prepared?
The 1/4 cup of black olives should be finely chopped.
When do I add the feta cheese to the wrap?
The feta cheese is added as a topping on the egg mixture before folding the tortilla.
Is this recipe considered a quick meal?
Yes, it is tagged as a quick meal and an easy recipe suitable for lunch.
At what heat should I preheat the skillet?
The skillet should be preheated over medium heat.
What do I do with the tomato seeds?
The seeds should be scraped out and discarded to prevent the wrap from becoming too soggy.
How long do the vegetables cook before adding eggs?
After adding zucchini, tomatoes, and olives, cook for an additional minute before pouring in the eggs.
How do you assemble the final wrap?
Spoon the egg mixture onto the center of a flour tortilla, top with feta, and fold the tortilla over the fillings.