Veggie & Egg White Breakfast Wrap
Servings: 1
Time: 10–15 minutes
Protein: ~25–30 grams
Ingredients:
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4 egg whites (or ½ cup liquid egg whites)
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1 whole egg (for flavor & healthy fat)
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1 small whole-grain or low-carb tortilla
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¼ cup cottage cheese or shredded low-fat cheese (~13g protein per ½ cup cottage cheese)
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½ cup baby spinach (or any leafy greens)
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¼ cup diced bell peppers or tomatoes
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¼ avocado (optional)
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Salt, pepper, & any herbs you like (e.g., parsley, chives)
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Cooking spray or olive oil
Instructions:
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Whisk egg whites and whole egg in a bowl; season with salt & pepper.
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Heat a nonstick skillet over medium heat; lightly coat with cooking spray or a teaspoon of olive oil.
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Sauté veggies for 1–2 minutes until softened.
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Add eggs, scrambling gently until cooked through.
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Remove from heat; stir in cottage cheese or sprinkle cheese on top to melt.
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Warm your tortilla briefly in the skillet or microwave.
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Fill the tortilla with the egg mixture, top with avocado if using, roll it up & enjoy!
Hot Honey Beef & Sweet Potato Cottage Cheese Bowl
Ingredients:
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½ to 1 cup cottage cheese (plain)
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3–4 oz cooked lean beef (thin steak slices or ground beef)
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½–1 small sweet potato, diced or cubed
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1 tsp hot honey (or mix honey + a little hot sauce)
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½ cup sautéed or fresh veggies (like spinach, bell peppers, or cherry tomatoes)
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Olive oil, salt & pepper
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Optional: green onions, chili flakes, or fresh herbs
How to make it:
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Roast the sweet potato:
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Dice the sweet potato into small cubes.
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Toss with a drizzle of olive oil, salt, and pepper.
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Roast at 400°F (200°C) for about 20–25 minutes, until soft and slightly crispy.
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Cook the beef:
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While the sweet potatoes roast, cook your beef in a skillet with a little salt and pepper.
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If you want, sauté the veggies in the same pan.
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Assemble the bowl:
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Spoon cottage cheese into a bowl.
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Add roasted sweet potatoes, beef, and veggies on top.
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Add hot honey:
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Warm the honey slightly and stir in a bit of hot sauce to your liking. Drizzle over the beef and sweet potatoes.
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Finish it up:
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Sprinkle with green onions, chili flakes, or herbs if you like extra flavor.
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Estimated Total Macros:
Calories: ~630
Protein: ~59g
Fat: ~26g
Carbs: ~39g
Fiber: ~4–6g (mainly from the sweet potato & veggies)
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Amanda Moss Jones
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