Mediterranean Egg Wrap with Avocado & Zaatar
This wrap combines fluffy egg whites, creamy mashed avocado, fresh greens, and aromatic za’atar in a warm tortilla or flatbread. It’s vegetarian, Mediterranean-friendly, and packed with protein, healthy fats, and fiber.
⏱️ Time Required:
Prep Time: 8 minutes
Cook Time: 5 minutes
Total Time: 13 minutes
Ingredients:
For the filling:
3–4 egg whites (or 2 whole eggs if preferred)
Salt and black pepper to taste
1/2 ripe avocado, mashed
1/2 tsp lemon juice
1/2 tsp za’atar spice blend
1 small handful of baby spinach or arugula
2–3 slices cherry tomatoes (optional)
1 whole grain wrap, lavash, or pita bread (8-inch size)
Optional toppings:
Crumbled feta or goat cheese (1 tbsp)
Drizzle of olive oil or tahini sauce
Pickled onions or radishes for crunch
Instructions:
1. Prepare the eggs
In a small nonstick skillet over medium heat, lightly oil or spray the pan.
Add the egg whites (or whisked eggs) with a pinch of salt and pepper.
Cook, stirring gently or folding like an omelet, until just set (about 2–3 minutes).
Remove from heat and set aside.
2. Mash the avocado
In a small bowl, mash the avocado with lemon juice, a pinch of salt, and 1/4 tsp za’atar.
3. Warm the wrap
Gently heat your wrap in a skillet or microwave for 10–15 seconds until pliable.
4. Assemble the wrap
Spread the mashed avocado over the center of the wrap.
Layer on the cooked eggs, fresh greens, cherry tomatoes (if using), and remaining za’atar.
Add optional toppings like feta, olive oil, or pickled veggies.
5. Wrap and serve
Fold the bottom up, then roll the sides over tightly like a burrito.
Slice in half and enjoy immediately.
️ Serving Suggestions:
Serve with a side of olives, sliced cucumbers, or fresh fruit.
Pair with iced mint tea or a light yogurt drink.
Notes & Tips:
For meal prep: Scramble the eggs and mash the avocado in advance. Assemble just before eating.
Make it spicy: Add harrisa paste or Aleppo pepper if you like heat.
Swap za’atar: If unavailable, use dried oregano + sesame seeds + sumac if possible.
❓ Frequently asked questions FAQs:
Q: Can I use whole eggs instead of egg whites?
A: Yes! Whole eggs add richness and extra nutrition. Just use 2 medium eggs.
Q: What if I don’t have za’atar?
A: You can mix 1/4 tsp dried oregano, 1/4 tsp sesame seeds, and a pinch of sumac or lemon zest for a similar flavor.
Q: Is this good cold?
A: It’s best warm, but it can be eaten cold if packed tightly for an on-the-go breakfast.
Nutritional Information
Calories: 290
Protein: 14g
Fat: 16g
Carbohydrates: 20g
Fiber: 6g
Sugar: 2g
Sodium: 340mg