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Photo: Sara Haas
Active Time:20 minsTotal Time:20 minsServings:2Jump to Nutrition Facts
Active Time:20 minsTotal Time:20 minsServings:2
Active Time:20 mins
Active Time:
20 mins
Total Time:20 mins
Total Time:
Servings:2
Servings:
2
Jump to Nutrition Facts
Jump to recipeHow We Made This Diabetes-Appropriate1. We used an omelet made from egg whites as a high-protein wrap, which eliminates the need for refined carbohydrates from a conventional flour tortilla. The egg-white-only wrap also limits calories and saturated fat.Too much saturated fathas been linked to an increased risk for heart disease.2. We used less salt in the dressing in favor of using feta cheese and olives in the salad itself to boost the flavorandadd some saltiness to the dish. Adding ingredients that contribute more flavor than plain salt alone is aneasy way to cut back on your sodium intake. Excess sodium can increase therisk of high blood pressure and heart disease.Tips from the Test KitchenWhat is za’atar and what can I use as a substitute?Za’atar is a Middle Eastern savory spice mixture that usually includes dried thyme, sesame seeds, ground sumac and salt. To substitute, just use 3/4 teaspoon dried thyme plus 1/4 teaspoon sesame seeds.Can I use a liquid egg substitute instead of egg whites?Yes! You’ll need 3/4 cup liquid egg substitute in total, or 6 tablespoons per omelet. If you’re using whole eggs, you can save the egg yolks—they are still a healthy option when used in moderation.(Learn what to do with leftover egg yolks here).How can I make this ahead of time?You can make the salad and the dressing a few hours ahead of time and store them separately in the refrigerator so you only have to make the wrap come dinnertime.I’d prefer to use whole eggs; how many can I use instead?You can use 2 whole eggs instead of the 3 egg whites; skip the almond flour if you do this.I love the idea of an omelet wrap —what are some other things I can tuck inside of one?We like how you think! Any stir-fry, salad or omelet filling would be delicious. They are delicate, so be sure not to overstuff them.Can I use fresh herbs in the dressing?Yes! Use 1 teaspoon of chopped fresh oregano or any herb of your choice.
Jump to recipe
How We Made This Diabetes-Appropriate1. We used an omelet made from egg whites as a high-protein wrap, which eliminates the need for refined carbohydrates from a conventional flour tortilla. The egg-white-only wrap also limits calories and saturated fat.Too much saturated fathas been linked to an increased risk for heart disease.2. We used less salt in the dressing in favor of using feta cheese and olives in the salad itself to boost the flavorandadd some saltiness to the dish. Adding ingredients that contribute more flavor than plain salt alone is aneasy way to cut back on your sodium intake. Excess sodium can increase therisk of high blood pressure and heart disease.Tips from the Test KitchenWhat is za’atar and what can I use as a substitute?Za’atar is a Middle Eastern savory spice mixture that usually includes dried thyme, sesame seeds, ground sumac and salt. To substitute, just use 3/4 teaspoon dried thyme plus 1/4 teaspoon sesame seeds.Can I use a liquid egg substitute instead of egg whites?Yes! You’ll need 3/4 cup liquid egg substitute in total, or 6 tablespoons per omelet. If you’re using whole eggs, you can save the egg yolks—they are still a healthy option when used in moderation.(Learn what to do with leftover egg yolks here).How can I make this ahead of time?You can make the salad and the dressing a few hours ahead of time and store them separately in the refrigerator so you only have to make the wrap come dinnertime.I’d prefer to use whole eggs; how many can I use instead?You can use 2 whole eggs instead of the 3 egg whites; skip the almond flour if you do this.I love the idea of an omelet wrap —what are some other things I can tuck inside of one?We like how you think! Any stir-fry, salad or omelet filling would be delicious. They are delicate, so be sure not to overstuff them.Can I use fresh herbs in the dressing?Yes! Use 1 teaspoon of chopped fresh oregano or any herb of your choice.
How We Made This Diabetes-Appropriate
We used an omelet made from egg whites as a high-protein wrap, which eliminates the need for refined carbohydrates from a conventional flour tortilla. The egg-white-only wrap also limits calories and saturated fat.Too much saturated fathas been linked to an increased risk for heart disease.
We used less salt in the dressing in favor of using feta cheese and olives in the salad itself to boost the flavorandadd some saltiness to the dish. Adding ingredients that contribute more flavor than plain salt alone is aneasy way to cut back on your sodium intake. Excess sodium can increase therisk of high blood pressure and heart disease.
Tips from the Test Kitchen
What is za’atar and what can I use as a substitute?
Za’atar is a Middle Eastern savory spice mixture that usually includes dried thyme, sesame seeds, ground sumac and salt. To substitute, just use 3/4 teaspoon dried thyme plus 1/4 teaspoon sesame seeds.
Can I use a liquid egg substitute instead of egg whites?
Yes! You’ll need 3/4 cup liquid egg substitute in total, or 6 tablespoons per omelet. If you’re using whole eggs, you can save the egg yolks—they are still a healthy option when used in moderation.(Learn what to do with leftover egg yolks here).
How can I make this ahead of time?
You can make the salad and the dressing a few hours ahead of time and store them separately in the refrigerator so you only have to make the wrap come dinnertime.
I’d prefer to use whole eggs; how many can I use instead?
You can use 2 whole eggs instead of the 3 egg whites; skip the almond flour if you do this.
I love the idea of an omelet wrap —what are some other things I can tuck inside of one?
We like how you think! Any stir-fry, salad or omelet filling would be delicious. They are delicate, so be sure not to overstuff them.
Can I use fresh herbs in the dressing?
Yes! Use 1 teaspoon of chopped fresh oregano or any herb of your choice.
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Ingredients
Salad
1tablespoonextra-virgin olive oil
1tablespoonlemon juice
1teaspoonred-wine vinegar
½teaspoondried oregano
½teaspoonground pepper
⅛teaspoonsalt
½cupcrumbledordiced feta cheese (about 2 ounces)
½cupgrape tomatoes, halved lengthwise
¼cupdiced green bell pepper
¼cupthinly sliced red onion
4Kalamata olives, pitted and sliced
Omelet Wraps
6egg whites
1tablespoonblanched almond flour
1teaspoonza’atar
1tablespoonfinely chopped fresh parsley
Directions
To prepare salad:Whisk oil, lemon juice, vinegar, oregano, pepper and salt together in a large bowl.
Add feta, cucumber, tomatoes, bell pepper, onion and olives to the bowl with the dressing and toss to combine.
To prepare wraps:Whisk egg whites, almond flour, za’atar and parsley together in a medium bowl until well combined.
Coat a medium nonstick skillet with cooking spray; place over medium heat for 1 minute. Pour half of the egg-white mixture (about 1/2 cup) into the pan; swirl to coat the bottom fully. Cook, lifting the dry edges gently with a spatula so the liquid egg from the center flows to the sides, until the top is almost set, 1 to 2 minutes. Cover the pan and continue cooking until the egg is completely set, about 1 minute more. Use a large flexible spatula to carefully transfer the omelet to a plate. Repeat to make a second omelet.
Originally appeared: EatingWell.com, May 2023
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Nutrition Facts(per serving)195Calories3gFat36gCarbs3gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
