Recipe description
June 18, 2026
Whole-grain breakfast wrap with egg and spinach
Whole-grain breakfast wrap that supports gentle digestion and fiber variety.
High Fiber
Whole Grains
92%
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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This recipe supports the following dietary preferences:
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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
- Rich in fiber from whole-grain wrap and leafy greens.
- Contains protein from eggs to support steady energy.
- Includes colorful plant foods that support dietary diversity.
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
Wrap, whole grain
1
piece
Egg
1
piece
Spinach
8
tablespoon
Oil, olive
1
tablespoon
Salt
0.25
teaspoon
Pepper
0.125
teaspoon
Instructions
1
Heat the olive oil in a pan over medium heat.
2
Crack the eggs into the pan and scramble until cooked through.
3
Add the spinach to the pan and cook until wilted.
4
Season with salt and pepper to taste.
5
Place the egg and spinach mixture onto each whole grain wrap.
6
Fold the wrap and serve warm.
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Nutrition
340 kcal
Calories
14 g
Protein
38 g
Carbohydrates
6 g
Fiber
2 g
Sugar
9 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
What makes this wrap a healthy breakfast?
It combines a whole-grain wrap (fiber), eggs (protein), and spinach (greens), plus polyphenols and prebiotic elements that support a balanced gut microbiome.
Can I make it ahead?
Yes. You can prepare components in advance or assemble and store the wrapped roll in the fridge for up to a day. Reheat before eating.
Is this suitable for vegetarians?
It is suitable for ovo-vegetarians (includes eggs). For a vegan version, swap the eggs for a plant-based protein and use a dairy-free wrap.
Is it gluten-free?
The recipe uses a whole-grain wrap with gluten. To make it gluten-free, use a certified gluten-free wrap or an alternative.
How should I store leftovers?
Refrigerate leftovers within two hours of cooking and consume within 24 hours.
Can I customize with other veggies?
Yes. Try kale or arugula instead of spinach, or add peppers, mushrooms, and herbs to taste.
How should I cook the eggs?
Cook the eggs until firm but still moist, e.g., scrambled or lightly fried, according to your preference.
What about calories or nutrients?
Nutrition varies by wrap and fillings. For exact values, check the product labels or use a nutrition calculator.
Are there common allergens in this wrap?
It contains egg and wheat in the wrap. For allergies, use a gluten-free wrap and an egg-free protein substitute.
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