Mexican Black Bean and Egg White Breakfast Wrap
A warm, high-fiber breakfast wrap packed with fluffy egg whites, seasoned black beans, and tender lean chicken. Rolled in a toasted whole-wheat tortilla and served with fresh tomato salsa.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Maria + Lila
Maria created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Mixing bowl · Knife and cutting board
Time saver
Make-Ahead Hack: You can scramble the egg whites and mix them with the chicken and beans ahead of time, then assemble and toast the wrap in a toaster oven when ready to eat.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Place a medium non-stick skillet over medium…
- 01
Place a medium non-stick skillet over medium…
Place a medium non-stick skillet over medium heat. Warm the black beans with a splash of water for 2 to 3 minutes until heated through. Mash slightly with a fork, then transfer to a small bowl and set aside.
Look for: heated through
Tap card to mark done - 02
Warm the shredded chicken breast for 2…
In the same skillet, warm the shredded chicken breast for 2 minutes until hot, then set aside with the black beans.
Look for: hot, then set aside with the black beans
Tap card to mark done - 03
Wipe the skillet clean and add the…
Wipe the skillet clean and add the olive oil, heating over medium-low heat. Pour in the egg whites and cook, stirring gently, for 2 to 3 minutes until they are soft, fluffy, and completely set.
Look for: they are soft, fluffy, and completely set
Tap card to mark done - 04
Warm the whole-wheat tortilla in a dry…
Warm the whole-wheat tortilla in a dry skillet over medium-high heat for about 30 seconds on each side until soft and pliable.
Look for: soft and pliable
Tap card to mark done - 05
Assemble the wrap by spreading the mashed…
Assemble the wrap by spreading the mashed black beans down the center of the tortilla. Top with the warmed chicken breast and scrambled egg whites.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Spoon the tomato salsa over the top
Spoon the tomato salsa over the top. Fold the sides of the tortilla inward and roll it up tightly. Cut in half and serve warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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