A warm, fiber-rich breakfast wrap filled with sautéed spinach, mushrooms, and creamy avocado. High in plant-based nutrients and satisfying fats, it’s ideal for sustained energy and digestion support—no cheese, no processed sauces.
Preparation Time
- Prep time: 10 minutes
- Cook time: 10 minutes
- Total time: 20 minutes
- Servings: 1 large wrap
Ingredients
- 1 whole-grain or sprouted tortilla (8–10 inches)
- 1/2 cup sliced mushrooms (cremini, shiitake, or button)
- 1 cup fresh spinach (or 1/3 cup cooked)
- 1/2 small avocado, sliced
- 1 small garlic clove, minced
- 1 teaspoon olive oil (or water for sautéing)
- Pinch of sea salt and black pepper
- Optional: red pepper flakes, fresh herbs, or lemon juice
Instructions
- In a skillet over medium heat, warm olive oil and sauté mushrooms for 4–5 minutes until browned. Add garlic and spinach, cook 2–3 minutes until wilted. Season with salt and pepper.
- Warm the tortilla in a dry skillet or microwave for 20 seconds.
- Fill the center of the wrap with the spinach-mushroom mixture and sliced avocado.
- Fold and roll tightly. Slice in half and serve warm.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 290 kcal |
| Protein | 7 g |
| Fat | 17 g |
| Carbohydrates | 28 g |
| Fiber | 8 g |
| Sodium | ~240 mg |
| Cholesterol | 0 mg |
Based on a whole-grain tortilla and half an avocado.
Health Benefits
Brain and heart function
Avocado provides monounsaturated fats, potassium, and folate, supporting neural health and stable blood pressure.
Reference: Fulgoni VL et al. (2013). Avocado consumption and diet quality. Nutrition Journal.
Gut health and detox support
Spinach offers chlorophyll, fiber, and magnesium, aiding digestion and natural liver detoxification.
Study: Higdon JV & Frei B. (2006). Plant polyphenols and inflammation. American Journal of Clinical Nutrition.
Immune and metabolic support
Mushrooms contain ergothioneine, selenium, and vitamin D2, which reduce oxidative stress and help regulate inflammation.
Source: Kalaras MD et al. (2017). Mushrooms: Nutrition and health benefits. Food Chemistry.
Blood sugar balance and satiety
Whole-grain tortillas and avocado help stabilize post-meal glucose and reduce cravings by providing fiber and fats.
Reference: Slavin JL. (2005). Dietary fiber and satiety. Nutrition Bulletin.
Cooking Tips
- Make it spicy: Add red pepper flakes or a dash of hot sauce inside the wrap.
- Add protein: Include scrambled tofu or a soft-boiled egg for a protein-rich version.
- Pack it cold: Wrap tightly in parchment and chill—makes a great on-the-go breakfast.
- Storage: Store filling and wrap separately if meal prepping; assemble just before eating for best texture.
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