This is what happens when a pizza craving meets a protein target. Egg whites, onion, pepper and spinach cook into a base, then pizza sauce and cheese go on before it’s pressed into a tortilla and crisped. One serving is 40g of protein for 428 calories.

Same plate-flip technique as the shrimp version — cook the egg onto the tortilla, flip, and crisp both sides.

Ingredients

  • Egg whites — ¾ cup [P 19 C 1 F 0]
  • Tortilla — 1 large, ~57 g whole wheat [P 5 C 27 F 3]
  • Low-fat cheese — ¼ cup, grated (parmesan or mozzarella) [P 9 C 2 F 6]
  • Pizza sauce (or pasta sauce) — ⅓ cup [P 2 C 8 F 1]
  • Onion — 1 small, chopped [P 1 C 4 F 0]
  • Bell pepper — ½, chopped [P 1 C 3 F 0]
  • Spinach — 1 cup, chopped [P 1 C 1 F 0]
  • Olive oil — ½ tsp (or spray)
  • Salt, pepper, paprika, garlic powder, chilli powder — to taste

Method

  1. Mix the base. Combine egg whites, onion, pepper, spinach and all the seasoning in a bowl.
  2. Set the egg. Heat olive oil in a pan, pour in the egg mix, cover and cook ~3 minutes until the top sets and the bottom is crispy brown.
  3. Sauce and press. Spread half the pizza sauce and cheese over the egg, press the tortilla on top so it sticks.
  4. Flip and finish. Plate-flip so the egg is on top, slide back in tortilla-side down, cook ~3 minutes until crispy. Add the remaining sauce and cheese, then fold.

What to eat it with

  • On its own — a complete 428-cal, 40g-protein meal.
  • A side salad — bulks the plate for almost nothing.
  • Chilli flakes — lean into the pizza feel.

Variations

  • Meatier: add mushrooms, turkey pepperoni or turkey bacon.
  • Lower carb: a low-carb tortilla drops the calories noticeably.
  • Spicier: more chilli powder or a drizzle of hot honey.

Honest notes

  • Fibre: about 5g from the tortilla and vegetables.
  • Sauce choice: jarred pizza/pasta sauces vary in sugar — a no-added-sugar one keeps carbs where they’re listed.
  • Macros: consistent with the 428 cal / 40g protein listed; no correction needed.