Protein-Packed Egg & Avocado Lettuce Wraps – A Light & Energizing Breakfast

High-Protein

These egg and avocado breakfast wraps are a light yet satisfying way to start your day. Using crisp lettuce instead of tortillas, this meal is low-carb, high-protein, and packed with healthy fats to keep you full and energized.

  • Total Cooking Time: 10 minutes
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Servings: 2 (4 wraps)

Ingredients

  1. 4 large lettuce leaves (romaine, butter, or iceberg)
  2. 2 large eggs
  3. ½ avocado, sliced
  4. ½ small tomato, diced (or 4 cherry tomatoes, halved)
  5. 1 tbsp olive oil or butter
  6. ¼ tsp salt
  7. ¼ tsp black pepper
  8. ½ tsp garlic powder (optional)
  9. 1 tbsp feta or shredded cheese (optional)
  10. 1 tbsp fresh parsley or chives, chopped (for garnish)
  11. Hot sauce or salsa (optional, for extra flavor)

Instructions

  1. Prepare the eggs:

    • In a bowl, whisk the eggs with salt, pepper, and garlic powder.
    • Heat oil or butter in a skillet over medium heat.
    • Scramble the eggs gently until just set. Remove from heat.
  2. Assemble the wraps:

    • Lay out the lettuce leaves on a plate.
    • Divide the scrambled eggs evenly among them.
    • Top with sliced avocado, diced tomatoes, and cheese (if using).
  3. Finish & serve:

    • Garnish with fresh herbs and drizzle with hot sauce or salsa if desired.
    • Wrap and enjoy immediately!

Nutritional Information (per serving, 2 wraps)

  • Calories: 220
  • Protein: 10 g
  • Fats: 17 g
  • Carbohydrates: 6 g
  • Fiber: 3 g
  • Sugar: 2 g

Vitamins & Benefits

  • Eggs: A complete protein with essential amino acids.
  • Avocado: Loaded with heart-healthy fats and fiber.
  • Lettuce: A low-carb, hydrating alternative to tortillas.

Did you know? Avocados contain more potassium than bananas, helping to support muscle function and hydration!

Storage Tips

  • Best when fresh: These wraps are best enjoyed immediately.
  • Meal prep option: Scramble the eggs in advance and store in an airtight container for up to 2 days. Assemble just before eating.

FAQ

Can I add more protein?
Yes! Add smoked salmon, turkey slices, or tofu for an extra protein boost.

What other greens can I use?
Collard greens or cabbage leaves work well as sturdy wrap alternatives.

Can I make this dairy-free?
Absolutely! Just skip the cheese or use a dairy-free alternative.

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