High Protein Egg and Spinach Seeded Wrap
A warm, savory breakfast wrap stuffed with fluffy scrambled eggs, fresh spinach, and creamy avocado in a whole-wheat seeded tortilla. Fast, satisfying, and packed with nourishing nutrients to start your day right.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
You can prep the spinach a day ahead by washing and thoroughly drying it to save time in the morning.
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 8 steps complete
Next: Crack 2 eggs into a small bowl…
- 01
Crack 2 eggs into a small bowl…
Crack 2 eggs into a small bowl and whisk gently with a fork until smooth.
Look for: smooth
Tap card to mark done - 02
Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a medium non-stick skillet over medium heat (around 350°F / 175°C) for 1 minute.
Allow: 1 minute
Tap card to mark done - 03
Add 1 cup of fresh spinach to…
Add 1 cup of fresh spinach to the skillet and sauté for 1 minute until soft and wilted.
Look for: soft and wilted
Tap card to mark done - 04
Pour the whisked eggs directly into the…
Pour the whisked eggs directly into the skillet with the spinach. Stir gently using a spatula for 1 to 2 minutes until the eggs form soft, cooked curds.
Look for: the eggs form soft, cooked curds
Tap card to mark done - 05
Warm 1 whole-wheat seeded wrap in a…
Warm 1 whole-wheat seeded wrap in a microwave for 15 seconds to make it pliable.
Tap card to mark done - 06
Lay the warm wrap flat on a…
Lay the warm wrap flat on a clean surface. Spread 0.25 pcs of mashed avocado down the center, then spoon the scrambled egg and spinach mixture on top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Fold the bottom edge of the wrap…
Fold the bottom edge of the wrap over the filling, fold in the sides, and roll tightly into a cylinder.
Tap card to mark done - 08
Slice diagonally and serve warm immediately
Slice diagonally and serve warm immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.