Recipe description
July 27, 2026
Blood Sugar Friendly Egg Spinach Bean Wrap
A gut-friendly wrap with beans, spinach, and steady energy.
Blood Sugar Friendly
72%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: egg, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Fiber from beans and spinach supports gut regularity.
- Plant diversity with beans, greens, and a grain wrap.
- Balanced protein, fiber, and modest fats for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Egg
2
piece
Spinach
1
cup
Bean, broad
1
tablespoon
Wrap
2
piece
Instructions
1
Warm the wrap in a dry skillet or microwave for 10-15 seconds to make it pliable.
2
Scramble the eggs in a non-stick pan over medium heat until fully cooked.
3
In the same pan, briefly sauté the spinach until wilted, then add the beans and heat through.
4
Place the scrambled eggs, spinach, and beans in the center of each wrap.
5
Fold the sides of the wrap inward, then roll from the bottom to enclose the filling.
6
Serve immediately or wrap in foil for on-the-go convenience.
More Recipes For Your Gut
Nutrition
160 kcal
Calories
17 g
Protein
17 g
Carbohydrates
2 g
Fiber
0 g
Sugar
11 g
Fat
4 g
Saturated fat
0.3 g
Salt
FAQ
Is this wrap suitable for people managing blood sugar or diabetes?
Yes. It combines fiber from beans and greens with protein from eggs to help steady blood sugar when eaten as part of a balanced meal.
How does this recipe support blood sugar control?
It provides soluble and insoluble fiber, plus protein and complex carbohydrates from the wrap, which help slow glucose release.
Can I make this vegan or dairy-free?
Yes. Leave out the eggs and use a plant-based protein (like tofu or chickpeas) and a vegan wrap.
Can I customize the ingredients?
Sure. Swap the greens or beans, or add extra vegetables while keeping the filling cooked.
How should I store or meal-prep this wrap?
The filling can be stored separately in the fridge for 1–2 days; assemble just before eating to keep the wrap from getting soggy.
What nutrition does this provide?
It offers protein from eggs and fiber from beans and greens; exact amounts depend on portions and the wrap.
Are there gluten-free options?
Use a gluten-free wrap and ensure other ingredients are gluten-free.
How do I reheat or serve it?
It’s best eaten fresh. If you like, warm the wrap briefly in a dry pan or microwave (about 10–15 seconds) before serving.
How many servings does this make?
2 servings.
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