BOILED EGG AND SPINACH WRAP
This Boiled Egg and Spinach Wrap is a nutritious and no-fuss meal that delivers quality protein, fibre and essential nutrients in just minutes. Ideal for busy mornings or as a midday energy boost, this wrap combines a perfectly boiled egg with fresh baby spinach, all wrapped in a soft and whole-grain wrap. The egg provides satiety and sustained energy, while the spinach adds iron, folate and a pleasant crunch. A light sprinkle of black pepper adds just the right amount of heat without overwhelming the flavour. Whether packed for lunch, enjoyed as a quick breakfast or served as a light dinner, this simple yet balanced wrap is a go-to option for those seeking a healthy and satisfying bite. It’s easy to prepare ahead of time, stores well and can be customised with additional herbs or sauces to suit your preference.
RECIPE CATEGORY
Breakfast
SERVING SIZE
1
CUISINE
British
PREPARATION/TECHNIQUES
5 Ingredients or Less, Prepared in Advance, Boil, No-Cook
OCCASION/HOLIDAY
Spring, Summer, Mother’s Day, Picnic, Graduation, Easter, New Year’s Day
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Kid Friendly, Low Cholesterol, Low Sodium, Quick & Easy, Vegetarian
DISH TYPE
Sandwich
INGREDIENTS
- 1 boiled egg, sliced
- 1 small whole-grain wrap
- 1/4 cup baby spinach
- Pinch of black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 172.1 kcal
- Fat: 7 g
- Saturated Fat: 1.8 g
- Carbohydrate: 18.7 g
- Sugar: 1.4 g
- Fiber: 1 g
- Sodium: 324.3 mg
- Protein: 8.1 g
- Cholesterol: 149.2 mg
- Vitamin D: 0.9 mg
- Calcium: 83 mg
- Iron: 1.8 mg
- Potassium: 115.1 mg
PREPARATION
- Boil The Egg: Place the egg in a saucepan, cover with water and bring to a boil. Simmer for 9 minutes, then cool under cold water and peel.
- Slice The Egg: Cut the peeled and boiled egg into even slices for easy layering in the wrap.
- Prepare The Wrap Base: Lay the whole-grain wrap flat on a clean surface or plate.
- Add Spinach: Evenly spread the baby spinach across the centre of the wrap.
- Layer The Egg: Place the egg slices neatly over the spinach bed.
- Season: Lightly sprinkle with black pepper for a touch of warmth and balance.
- Wrap And Roll: Fold in the sides and roll the wrap tightly from one end to the other.
- Serve Or Store: Slice in half and enjoy immediately or store for later.
PREP TIME
8 minutes
COOKING TIME
9 minutes
TIPS
- Use Pre-Boiled Eggs: Boil eggs in advance and store them in the fridge for up to 5 days to save time.
- Warm The Wrap: Lightly warm the wrap on a dry pan or in the microwave for easier rolling and a softer texture.
- Dry Spinach: Pat baby spinach dry with a paper towel to prevent sogginess inside the wrap.
- Slice Evenly: Uniform egg slices ensure an even bite and help the wrap stay neatly rolled.
VARIATIONS
- Add Avocado: Mash or slice a quarter of an avocado for healthy fats and creaminess.
- Include Herbs: Fresh parsley or chives can enhance the flavour without overpowering.
- Extra Crunch: Add thin cucumber slices or grated carrots for additional texture.
- Dairy Boost: Sprinkle a little feta or low-fat cheddar for additional protein and flavour.
- Spicy Option: Add a dash of hot sauce or a sprinkle of smoked paprika.
PREPPING AND STORAGE
- Refrigeration: Store the prepared wrap in an airtight container or wrap tightly in foil or parchment. Consume within 24 hours.
- Meal Prep Tip: Keep all ingredients separate until ready to eat. Store sliced boiled eggs and washed spinach in the fridge and assemble in minutes.
- Not Freezer-Friendly: Due to the delicate nature of boiled eggs and fresh greens, this wrap is best kept fresh and not frozen.