We talk a lot about the importance of breakast in the nutrition world, so Michael from Start Fresh Kitchen and I thought it would be awesome to create a convenient, healthy, easy make-ahead breakfast wrap to help fuel you on those busy days (and isn’t every day busy?)!
I remember the days when I used to take two hours to get ready, dragging my feet, sipping tea, maybe reading something, and always enjoying a peaceful breakfast. Of course, I’m describing my pre-kid life! Fast forward to now and my mornings are filled with cold coffees, crooked eyeliner and begging my kids to please, for the last time, brush your teeth! Not that I’d change a thing.
Planning ahead for meals makes life so much easier (and healthier), but it HAS to be simple. I love things that I can prep ahead and grab on the go when needed. Mind you, there’s nothing stopping you from sitting down to enjoy one of these wraps with a nice cup of tea or coffee in a non-rushed environment, which is something I HIGHLY recommend when you can. I’m personally trying to slow things down and much prefer to not eat on the run. Being mindful of our eating and truly being present to enjoy our food is nearly as important as what we’re eating.
Start Fresh Kitchen is a socially-responsible and innovative cooking school and catering company that I’ve had the chance to work with recently. I love solid, kind, down-to-earth people and Sarah and Michael from Start Fresh Kitchen completely fit that description. I met them through some volunteer work for Mamas for Mamas when they kindly opened up their beautiful space to us for some cooking classes for the Mamas for Mamas crew.
Michael uses a lot of egg yolks in his cooking classes and restaurant, so created this egg white frittata as a way to use them up which is awesome: reducing food waste is a big deal to me! Of course, if you don’t have an abundance of egg whites you can simply use 5 whole large free range eggs (important to me to know where they come from for ethical reasons) instead and follow the same instructions. Egg yolks are higher in fat and many nutrients (carotenoids, vitamins A, D, E and K along with some B vitamins and a handful of minerals such as selenium, phosphorus and iodine) than egg whites. Once upon a time we used to tell people to choose the whites only whenever possible for heart health reasons as they are high in cholesterol, but the most recent literature (disclaimer: a lot of it is industry supported) doesn’t seem to support this perspective (dietary cholesterol isn’t as important as saturated fat intake when it comes to influencing our body’s cholesterol levels).
I feel comfortable embracing and promoting the concept of moderation (ie: I don’t eat eggs every day, but feel that they belong in a healthy diet if you eat animal products). I encourage people to mix up their food as much as possible! Up to 7 whole eggs a week (some studies go up to 12 eggs a week) seems to fall within the healthy range if you are looking for some guidance on this.
This recipe makes enough for 6 wraps, so you can modify it if depending on how many you’re cooking for. You can wrap them and store them in the fridge in small glass resealable containers to make them easy to heat up on the go (you could use plastic wrap but I’m trying hard to reduce my single use plastic consumption!). I was stoked to find out that this wrap will actually be for sale starting TODAY (they are there as I type) at Third Space Coffee in Kelowna (a cool non-profit cafe right across from Start Fresh Kitchen, I love having my coffee meetings there!).
Happy Monday my friends!
Start Fraîche Egg White Frittata Breakfast Wrap
A healthy, protein-packed egg-white breakfast wrap that you can make ahead for a week of satisfying breakfasts on the fly for those busy mornings!
- 1 tablespoon oil grapeseed or avocado work well
- 1/2 Spanish onion, finely diced
- 1 orange pepper, diced
- 4 peeled cremini mushrooms, sliced
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- salt to taste
- 2 cloves garlic cloves, crushed or minced we used Red Russian Garlic
- 10 egg whites (from 10 large free range eggs)
- 1 1/2 cups crumbled queso fresco or dried feta cheese, divided
- 1/2 lime
- 2 tablespoons finely chopped cilantro
- 1/2 cup chiffonaded kale (finely chopped)
- 1 cup diced garden tomatoes
- finely diced sweet onion (we used tropea onions)
- finely chopped cilantro
- 1/2 teaspoon cumin
- salt to taste
- 1 clove garlic, minced or crushed
- 1 teaspoon extra virgin olive oil
- 6 large flour tortillas
- 2 cups loosely packed greens (spinach, arugula or pea shoots)
Make the Frittata
Preheat the oven to 350F. Heat a large non-stick frying pan on medium heat and add the oil.
Add the onion, pepper, mushrooms, paprika, cumin and salt and sauté until soft, stirring occasionally , about 4 minutes. Add the garlic and continue to sauté until the aroma is released from the garlic, about 1 minute. Remove from the heat and set aside.
Place the egg whites in a medium bowl and add 1 cup of the cheese. Whisk until combined (the mixture won't be smooth but the feta should be evenly distributed in the egg).
Stir the vegetable mixture into the egg mixture and add the juice of the lime, cilantro and kale. Fold using a wooden spoon or rubber spatula until incorporated.
Line a 7" cast iron pan with parchment paper and transfer the egg mixture into the pan. Bake for about 20 minutes, until the frittata is set and the egg doesn't jiggle when moved. Remove from the oven and set aside to cool.
Prepare the Salsa
Meanwhile, prepare the salsa by mixing all of the salsa ingredients together in a small bowl. Set aside. Drain the salsa before using to remove any excess liquid.
Assemble the Wrap
Cut the frittata into 8 long pieces (around 1" x 4", they don't have to be exact).
Place one piece of the frittata in the centre of the tortilla, top with the greens and a spoonful of the salsa. Place the tortilla on a flat surface and wrap up the tortilla starting at the end. Roll the bottom of the tortilla over the top of the frittata, roll it tightly once, tuck each of the ends in tightly, and continue rolling until tight. Press the wrap, seam side down, in the cast iron pan to seal the wrap. Let it cool to room temperature and wrap tightly in plastic wrap. Store the wraps in the refrigerator for up to 5 days.