How many calories are in Egg White Omelet Wrap with Lentils and Spinach?
Egg White Omelet Wrap with Lentils and Spinach has about 355 calories per serving based on the current ingredient list and serving size on this page.
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Egg White Omelet Wrap with Lentils and Spinach
Egg White Omelet Wrap with Lentils and Spinach is a Breakfast international recipe with 355 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
355 kcal
Total Time
10 min
Servings
1
Protein
29.8 g
About This Recipe
The story behind Egg White Omelet Wrap with Lentils and Spinach
Egg White Omelet Wrap with Lentils and Spinach is a breakfast recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around egg white, lentils, and tortillas.
Like most enduring breakfast recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 355 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 10 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Egg White Omelet Wrap with Lentils and Spinach worth coming back to.
Ingredients
- Egg White3 count (120 g)
- Lentils1/4 cup (50 g)
- Tortillas1 count (40 g)
- Onion4 ring (20 g)
- Tomato Sauce2 tablespoon (28 g)
- Oil2 teaspoon (10 ml)
- Spinach2 leaf (20 g)
Instructions
- 1
Step 1
For this recipe you need cooked lentils.
- 2
Step 2
Beat the eggs in a bowl and season with salt and pepper to taste. Set aside.
- 3
Step 3
Heat a pan with half the oil over medium heat.
- 4
Step 4
Once heated, add the diced onion. Stir-fry for 2-3 minutes.
- 5
Step 5
Add the tomato sauce and lentils. Salt and pepper to taste. Cook for another 2 minutes.
- 6
Step 6
In another preheated pan, add the remaining oil and beaten eggs. Cook for 1-2 minutes until set.
- 7
Step 7
Once set, top with the spinach and tortilla. Next, flip using a spatula.
- 8
Step 8
Add the lentil mixture and roll up to serve.
Nutrition Snapshot
Macros and micros at a glance
58/ 100
Forkd Score · Moderate
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
355
Protein
29.8g
Carbs
56.5g
Fat
12.9g
Fiber
7.8g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
No
Gluten Free
No
Dairy Free
No
Allergens
EggTree Nut
Meal Prep and Storage
Make it easier to prep ahead
Egg White Omelet Wrap with Lentils and Spinach can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.
Frequently Asked Questions
Common questions about Egg White Omelet Wrap with Lentils and Spinach
How long does Egg White Omelet Wrap with Lentils and Spinach take to make?
Egg White Omelet Wrap with Lentils and Spinach takes about 10 minutes from start to finish. That is roughly about 10 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Egg White Omelet Wrap with Lentils and Spinach?
Most ingredients in Egg White Omelet Wrap with Lentils and Spinach can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Egg White Omelet Wrap with Lentils and Spinach?
Egg White Omelet Wrap with Lentils and Spinach can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Egg White Omelet Wrap with Lentils and Spinach?
Yes, Egg White Omelet Wrap with Lentils and Spinach generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Egg White Omelet Wrap with Lentils and Spinach?
Reheat Egg White Omelet Wrap with Lentils and Spinach gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Egg White Omelet Wrap with Lentils and Spinach up or down?
Yes. Egg White Omelet Wrap with Lentils and Spinach is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Egg White Omelet Wrap with Lentils and Spinach?
A nonstick skillet or a small baking dish handles Egg White Omelet Wrap with Lentils and Spinach well, depending on whether it is cooked on the stovetop or in the oven.
How do I know when Egg White Omelet Wrap with Lentils and Spinach is cooked properly?
Egg White Omelet Wrap with Lentils and Spinach is ready when the egg white is fully cooked through, no pink in the center for meat, opaque and flaky for fish, and set for eggs. Checking the thickest part with a thermometer or a clean cut is the most reliable test.
Is Egg White Omelet Wrap with Lentils and Spinach suitable for vegetarians?
Yes. Egg White Omelet Wrap with Lentils and Spinach is suitable for vegetarians as written.
Is Egg White Omelet Wrap with Lentils and Spinach gluten-free?
Egg White Omelet Wrap with Lentils and Spinach is not reliably gluten-free as written. You can often adapt it with gluten-free swaps if needed.
Are there any allergen ingredients in Egg White Omelet Wrap with Lentils and Spinach?
Yes. This recipe includes Egg and Tree Nut. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Egg White Omelet Wrap with Lentils and Spinach ahead of time?
Egg White Omelet Wrap with Lentils and Spinach can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.
How can I adjust Egg White Omelet Wrap with Lentils and Spinach for my calorie or macro goals?
Egg White Omelet Wrap with Lentils and Spinach already lands in a fairly high-protein range at about 29.8 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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