This spicy mushroom wrap is a perfect breakfast meal. Creamy, spicy and super easy to make. It’s vegetarian and low calorie.
Are you looking for something special for breakfast? Breakfast does not always have to be the standard items you usually associate with for a morning low-calorie meal.
In fact, it’s sometimes makes eating healthier and sticking to a diet much easier.
Instead of limiting yourself to certain food items at specific times during the day, you simply view them as a “time to fuel your body.”
And then you can eat whatever you want!
If you want to eat a wrap for breakfast – go right ahead! This spicy mushroom wrap is a great place to start.
Each wrap is only 250 calories. So, not only are you eating something fun and different for breakfast, you’re eating something healthy.
The wraps are also vegetarian. Mushrooms are a great “meat substitute” that will leave you feeling satisfied and full.
There is also a spicy dressing and other fresh ingredients that make this recipe a keeper.
Ingredients You’ll Need
Olive oil – Olive oil is a kitchen pantry staple. It’s always good to have some on hand.
Button mushrooms – Mushrooms have many health benefits. They are also considered a substantial and hearty meat substitute.
Garlic cloves – Garlic provides exceptional flavor (especially when paired with the mushrooms).
Red onion – Red onions are another great item to add to dishes that’s healthy and low-calorie. It’s ok to use a white or yellow onion if you can’t get your hands on a red onion.
Salt & black pepper – Even just a small amount is going to elevate the flavor of your wrap.
Greek yogurt – Plain Greek yogurt is a great choice to use as a creamy base for dressings.
Garlic – Again, fresh garlic makes a big difference here. It adds a great kick to the dressing.
Chilli flakes – Chili flakes will give the dressing a little kick.
Thyme –It provides an earthy flavor that always reminds me of autumn.
Tortilla wraps – The kind of tortilla you opt to make your wraps with is a big deal. Not all tortillas are created equal.
Weight watchers tortillas are a great option. Some other things to look for when purchasing tortillas are low carb, low calorie, and gluten-free (if you’re following a gluten-free diet).
Baby spinach – This wrap would be incomplete without fresh greens. You can also use arugula, mixed spring greens, and watercress would be acceptable options.
Medium tomatoes – You want to make sure you have small tomatoes that will fit into the wrap. Small to medium tomatoes also have less water content, so the wraps won’t get soggy.
Chilli – Adding a bit of spice makes the wrap extra delicious. You can find fresh chilis in the produce department.
How to Make Mushroom Wrap
There are a few different components of this 300 calorie recipe.
First, there is the dressing. You will need to combine the Greek yogurt, garlic, thyme, and chili flakes.
You can set this aside or store it in the refrigerator until you are ready to use it.
Next, you will cook the mushrooms and onions. Heat a saute pan on medium heat and drizzle the olive oil into the pan.
Add the mushrooms and the onions. Stir the mushrooms and onions in the pan so that they are evenly cooked.
It will take about ten minutes for the mushrooms to cook. You will want them to be a little brown around the edges.
It’s important to cook them thoroughly because it draws out any moisture that might later make your wraps soggy.
Season the mushrooms and onions with salt and pepper when they are cooked. Toss everything together so the mixture is evenly seasoned.
Turn off the burner and let the mushrooms cool for a few minutes while you start to assemble the wraps.
To build the wrap, lay them flat on a plate or cutting board.
Then, place a small amount of the spinach and sliced tomatoes on the wrap. Next, top with the mushroom mixture.
To finish filling the wrap, place a dollop of the dressing on top of all ingredients.
Finally, it’s time to wrap each serving up! Tuck the ingredients in as you wrap.
This will make sure that the wrap stays together and is nice and tight.
If you’d like, you can cut each one in half, and now they are an easy grab-and-go lunch!
How Long Can This Mushroom Wrap Last in Fridge?
These mushroom wraps can be made ahead of time and stored in the fridge. There are a few options here.
It’s best to keep the ingredients separate if you want to eat the mushroom wraps throughout the week. You can quickly prep everything separately (the mushroom mixture, dressing, and toppings) and then build them as you are ready to eat them.
You could use small food prep containers like these to help keep things neat and simple.
Alternatively, you can make the entire wrap ahead of time. As long as you plan on eating the wrap on the same day.
We don’t want the wraps to get soggy or wet from the ingredients. You can prevent this by making sure that you cook the mushrooms thoroughly.
It’s also important to try and remove the moisture from the tomatoes. You can do this by simply dabbing them with a paper towel after cutting them.
Why Is This Wrap Great for Breakfast?
It’s ok to get sick of the regular eggs and sausage for breakfast. But sometimes, it is hard to find recipes to get out of that rut!
It’s a lot easier when you have recipes like this one handy. It’s savory, flavorful, and will come together in a short amount of time.
Plus, it’s easy to eat on the go.
Each wrap has 11 grams of protein. Just because you aren’t eating eggs doesn’t mean you aren’t getting your morning protein intake.
Other Recipes You Might Like
- Tuna Wrap
- Tomato Basil Wrap
- Spinach Feta Wrap
- Chicken Avocado Wrap
- Chicken Salad Wrap
- 6 Low-Calorie Wraps
- 2 tbsp olive oil
- 14 oz baby button mushrooms (400g) (sliced)
- 2 garlic cloves (minced)
- 1 medium red onion (sliced)
- salt and black pepper (to taste)
Spicy yogurt dip
- 5 oz greek yogurt
- 1 garlic clove (minced)
- 1/2 tsp Chilli flakes
- 1/2 tsp dried thyme
- 6 Wholemeal Weight Watcher tortilla wraps
- 1 cup baby spinach
- 2 medium tomatoes (sliced)
- 1 chilli (sliced)
- Add 2 tbsp of olive oil to the skillet and heat it over medium heat.
- Add in mushrooms, garlic mince, and red onion. Continuously mix and saute for around 10 minutes.
- Once mushrooms are fully cooked (browned around the edges), add salt and black pepper. Remove from heat.
- In a bowl, mix greek yogurt, minced garlic, chili flakes, and dried thyme.
- Spread the tortilla wraps. Cover with baby spinach to the right of the center, top with slices of tomatoes and chili. Pour over the mushroom mixture and top it all up with a spicy yogurt dip.
- Gently roll up the wrap and cut it in a half before serving.
Nutrition Information:Yield: 6 wraps Serving Size: 1 wrap
Amount Per Serving: Calories: 251Total Fat: 10gSaturated Fat: 1.7gTrans Fat: 0gUnsaturated Fat: 7.8gCholesterol: 1.9mgSodium: 350mgCarbohydrates: 31gNet Carbohydrates: 27.1gFiber: 3.9gSugar: 6.1gProtein: 11g
Nutritional values were obtained with automatic software using the amounts of products used. To get the most accurate representation of the nutritional values, you should calculate them with the actual ingredients used in your recipe. You are solely responsible for the nutritional information obtained to be accurate.