The clever part here is the tortilla: egg whites, spinach and a little flour blend into a thin, high-protein, low-carb wrap you make in the pan. Fill it with shredded chicken, turkey bacon and BLT veg and each wrap is 46g of protein for 317 calories.

Those homemade tortillas keep for days and work in any recipe that calls for a wrap.

Ingredients

  • For the tortillas
  • Egg whites — ½ cup [P 13 C 1 F 0]
  • Spinach — 1 cup, chopped [P 1 C 1 F 0]
  • Whole-wheat flour — ¼ cup [P 4 C 22 F 1]
  • Olive oil — ½ tsp (or spray)
  • Salt, pepper, garlic powder — to taste
  • For the chicken
  • Chicken breast — 2, ~180 g each raw [P 74 C 0 F 8]
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, garlic powder, paprika, chilli powder — to taste
  • To build
  • Fat-free plain Greek yogurt — 2 tbsp [P 2 C 2 F 0]
  • Sriracha — 1 tsp
  • Spinach — ½ cup, chopped [P 1 C 1 F 0]
  • Tomato — 1 medium, thinly sliced
  • Onion — 1 small, sliced into rings
  • Turkey bacon — 2 strips [P 6 C 1 F 4]

Method

  1. Make the tortillas. Blend the egg whites, 1 cup spinach, flour and seasoning until smooth. Cook half in an oiled pan ~1 minute a side; repeat for two.
  2. Cook the chicken. Season and pan-cook 6 minutes a side, then shred with two forks.
  3. Build. Spread the yogurt-sriracha on each tortilla, add the chicken, turkey bacon, tomato, onion and remaining spinach, and roll.

What to eat it with

  • A side salad or soup.
  • Extra sriracha-yogurt — as a dip.
  • Avocado — a few slices (adds fat).

Variations

  • Classic tortilla: use a store-bought low-carb wrap to save time (changes the macros).
  • Spicier: more sriracha or chilli.
  • Different protein: the tortillas work with any filling.

Honest notes

  • Fibre: about 4g a wrap, from the spinach, whole-wheat flour and veg.
  • Tortilla-only macros (each): ~102 cal, 10g protein, 11.5g carbs, 1.5g fat — handy if you use them elsewhere.
  • Chicken weight: written for ~180g raw breasts — see [Baked Chicken Breast].