Spinach and Lemon Hummus Egg Wraps: A Fresh & Protein-Rich Twist for Any Meal
Elevate your meals with these protein-packed wraps featuring eggs, lemon hummus, hearty bulgur, fresh greens, and bright Mediterranean flavors.
Spinach and Lemon Hummus Egg Wraps Recipe
Spinach and Lemon Hummus Egg Wraps offer a fresh, protein-rich twist on classic wraps, using eggs as the base and filling each one with hearty whole grains, vibrant greens, and a zesty lemon hummus spread. This recipe is the ultimate in nutritious versatility, ideal for breakfast, lunch, or a light dinner. With Mediterranean-inspired ingredients and under-an-hour prep, these wraps deliver on taste, texture, and balanced nutrition for the whole family.
Why You Should Try This Recipe
- High Protein: Eggs provide a quality protein source, while hummus and bulgur add plant-based protein for staying power.
- Nutrient-Dense: Rich in B12 and folate, with antioxidants from spinach and tomatoes.
- Mediterranean Flavors: Lemon hummus, olive oil, roasted almonds, and fresh herbs deliver bright, authentic taste.
- Flexible: Customize with your favorite greens, grains, or plant-based alternatives.
- Quick Prep: From stovetop to table in under one hour.
Ingredients List
| Ingredient | Amount |
|---|---|
| Bulgur | 1/2 cup (about 90g) |
| Water | 1 cup |
| Large eggs | 6 |
| Kosher salt | to taste |
| Chives, bias-cut | 1/4 cup plus 1/3 cup (from ~1 1/4 bunches) |
| Nonstick cooking spray | as needed |
| Baby spinach | 2 cups, loosely packed |
| Flat-leaf parsley leaves | 1 1/4 cups |
| Ground cumin | 1/2 tsp |
| Roasted almonds | 1/3 cup |
| Olive oil | 1 Tbsp |
| Lemon hummus | 2/3 cup |
| Large heirloom tomato | 1, very thinly sliced |
Step-by-Step Directions
- Cook the Bulgur
- Bring 1 cup water to a boil in a medium saucepan.
- Stir in bulgur and simmer, covered, for about 9 minutes (until nearly tender).
- Remove from heat and let sit, covered, for 3 minutes. Fluff with a fork.
- Make the Egg Wrap “Tortillas”
- In a food processor, pulse together eggs, 3 tablespoons water, and 1/4 teaspoon salt until combined. Stir in the 1/4 cup of bias-cut chives.
- Heat a 10-inch nonstick skillet over medium-low heat and apply a light coat of nonstick spray.
- Pour about 1/3 cup of the egg mixture into the skillet, swirling quickly to coat the surface evenly.
- Cook, undisturbed, until the bottom is just turning golden and the top is set (about 3–4 minutes).
- Release edges gently with a spatula, then carefully flip with your fingers or spatula. Cook an additional 10 seconds. Remove to a wire rack.
- Repeat with remaining egg mixture to make four wraps (you may need to respray the pan between each).
- Prepare the Filling
- In a cleaned food processor, pulse together spinach, parsley, remaining 1/3 cup chives, and cumin until finely chopped.
- Add roasted almonds, olive oil, and 1/2 teaspoon salt. Pulse again until nuts are finely chopped and everything is well mixed.
- Fold this herby, nutty green mixture into the bulgur. Taste and adjust seasoning if needed.
- Assemble the Wraps
- Lay each egg wrap on a work surface, with the more golden, attractive side facing down.
- Spread the bottom half of each with about 2–3 tablespoons of lemon hummus.
- Top the hummus with a generous scoop (about 1/2 cup) of bulgur-herb filling, pressing lightly to adhere.
- Layer thin slices of heirloom tomato over the filling.
- Fold the top half of the wrap over the fillings, then fold once more to create a quarter shape much like a savory crêpe.
- Serve warm or at room temperature. Optional: Secure with a toothpick for easier handling.
Nutrition Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~398 kcal |
| Total Fat | 25.5 g (4 g saturated) |
| Cholesterol | 279 mg |
| Sodium | 712 mg |
| Carbohydrates | 27 g |
| Fiber | 7 g |
| Sugar | 3.5 g (0 g added) |
| Protein | 18 g |
Tips for Success and Ingredient Swaps
- Egg Wraps: Whisk thoroughly and don’t skip the chives for added flavor. Use a wide, nonstick skillet for easy flipping.
- Whole Grain Choices: Substitute bulgur with quinoa or brown rice for a gluten-free option.
- Hummus: Lemon hummus adds zest, but plain or garlic hummus works well. For homemade, blend chickpeas with tahini, lemon, and garlic.
- Alternative Proteins: Add grilled chicken, tofu, or feta cheese to make it heartier.
- Vegetable Additions: Swap or supplement the tomato with roasted peppers, cucumber, or shredded carrots for extra crunch and color.
- Meal Prep: Store wraps unassembled and fill just before eating for best freshness, especially for picnics or on-the-go lunches.
Why Spinach and Lemon Hummus Egg Wraps Are Nutritious
This wrap is packed with nutrients thanks to its varied ingredients:
- Eggs: Provide high-quality protein, vitamin B12, and choline—essential for brain and mood health.
- Bulgur: A whole grain full of fiber and minerals, supporting digestion and heart health.
- Spinach and Parsley: Rich sources of iron, folate, and antioxidants for immunity and energy.
- Hummus: Supplies protein, healthy fats, and tangy Mediterranean flavor.
- Almonds: Add crunch, healthy monounsaturated fats, and vitamin E.
Health Benefits
- Mood Boost: Combo of vitamin B12 (eggs) and folate (greens) supports mental well-being and energy.
- Balanced Blood Sugar: Fiber, healthy fats, and plant protein slow digestion and help maintain stable energy.
- Meal Versatility: Naturally gluten-free (if you use quinoa instead of bulgur) and suitable for various dietary preferences.
- Heart Health: Olive oil, almonds, and vegetables deliver heart-healthy monounsaturated fats and antioxidants.
What others are reading
Frequently Asked Questions (FAQs)
Q: Can I make these wraps ahead for meal prep?
A: Yes, you can prepare all components (egg wraps, grain-filling, hummus, sliced tomatoes) ahead of time. Store separately in the refrigerator and assemble just before eating to keep textures fresh and the wraps from getting soggy.
Q: Are there gluten-free options for this wrap?
A: Absolutely—simply swap the bulgur for cooked quinoa or brown rice for a naturally gluten-free version that’s equally hearty and satisfying.
Q: What other vegetables can I add?
A: Try adding roasted red peppers, shredded carrots, cucumber ribbons, or arugula. The filling is very flexible and works with whatever fresh veggies you have on hand.
Q: How can I make these dairy-free or vegan?
A: The recipe is already dairy-free. For a vegan version, use a plant-based egg substitute (follow package instructions for omelet-style “eggs”), and use plant-based proteins such as tofu or tempeh in the filling.
Q: How should I store leftovers?
A: Store assembled wraps in an airtight container in the refrigerator for up to 24 hours. For best texture, store each component separately and assemble when ready to eat.
Serving Suggestions
- Breakfast Power Meal: Serve warm for a comforting, savory breakfast packed with long-lasting energy.
- Lunchbox Star: These wraps travel well—individually wrap in parchment and foil for an easy work or school lunch.
- Dinner Entrée: Serve with a side of Greek salad, olives, or grilled veggies for a Mediterranean-inspired dinner.
- Appetizer Platter: Cut into triangles and serve as a protein-rich finger food alongside other dips and crudités.
More Healthy Wrap Ideas
- Egg White Wraps: Swap out whole eggs for egg whites for a lower-fat option with similar versatility and structure.
- Whole-Grain Tortilla Wraps: Use whole wheat or gluten-free tortillas in place of the egg wrap base for a different texture, and fill with the spinach-lemon hummus mixture.
- Rainbow Veggie Wraps: Layer roasted bell peppers, cucumbers, shredded carrots, avocado, and microgreens for a nutritious plant-based option.
Expert Tips and Flavor Variations
- Homemade Hummus: Blend canned chickpeas, lemon juice, tahini, garlic, and a handful of baby spinach for a bright green, fresh base.
- Spice It Up: Add a pinch of smoked paprika or cayenne to the hummus for extra depth.
- Nut Variations: Swap almonds for walnuts or pistachios for different textures and flavors.
- Flavorful Garnishes: A drizzle of extra-virgin olive oil or a sprinkle of za’atar over the filling can elevate the final dish.
What Makes This Recipe Stand Out?
Unlike traditional wraps built on bread or tortillas, these spinach and lemon hummus egg wraps use eggs as the wrap itself, creating a high-protein, low-gluten alternative. The filling combines hearty bulgur, creamy lemon hummus, nuts, and lots of fresh greens, ensuring every bite is packed with nutrition, texture, and flavor. Ideal for any meal of the day, this is a flexible recipe that fits many dietary needs.
Reader Reviews & Community Feedback
- “Light and refreshing! The lemon hummus is genius and keeps things bright.”
- “My family loved how satisfying and filling these wraps are—even my kids enjoyed them for lunch.”
- “Definitely making this part of my meal prep routine. I like swapping in quinoa and adding extra veggies for crunch.”
Frequently Asked Questions (FAQs) — Quick Reference
Q: Can you freeze these wraps?
A: The egg-based wraps themselves can be frozen, separated by parchment, for up to 2 months. Add fresh fillings after thawing for best taste and texture.
Q: Is there a low-carb version?
A: Yes, use extra greens and cut back on or omit the bulgur, or swap for spiralized veggies or cauliflower rice for lower carbs.
Q: What kitchen tools do I need?
A: A food processor is helpful for chopping the herb-nut mixture and for blending homemade hummus if desired. Nonstick skillet and spatula are needed for cooking egg wraps.
Summary
Whether you need a quick breakfast, nutritious lunch, or easy dinner solution, these Spinach and Lemon Hummus Egg Wraps satisfy with Mediterranean flavor, satisfying protein, and a brilliant blast of greens. Simple to assemble, endlessly customizable, and perfect for meal prepping or serving to guests—this is one recipe you’ll want in regular rotation.
References
- https://diabetesfoodhub.org/recipes/quinoa-spinach-hummus-egg-white-wraps
- https://www.prevention.com/food-nutrition/recipes/a45866279/spinach-and-lemon-hummus-egg-wraps-recipe/
- https://www.loveandlemons.com/spinach-hummus-wrap/
- https://www.prevention.com/food-nutrition/recipes/g34993462/mediterranean-diet-breakfast-recipes/
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