This wrap is more than just a quick breakfast or lunch — it’s a gentle energizer for your mind and body. Each bite delivers warmth, balance, and calm — the soft scrambled eggs wrapped inside a wholesome whole wheat tortilla with tender spinach creates a satisfying, grounded experience without overwhelming the senses.
Rich in protein, folate, and fiber, this dish supports brain function, gut health, and energy stability — all of which are crucial in navigating the ups and downs of emotional wellness. Eggs, a complete protein and source of choline, nourish your nervous system. Spinach, rich in magnesium and folate, may help ease anxiety and reduce depressive symptoms. Whole wheat tortillas add complex carbs to keep your mood and blood sugar steady.
This is food that fuels without fuss — something you can make even on difficult days. A few minutes, a few simple steps — and suddenly, you’ve created something healing for yourself.
🕒 Total Time: 10 minutes
🍽️ Servings: 1
🔥 Calories per serving: ~350 kcal
🛒 Ingredients
- 2 eggs
- 1 cup fresh spinach leaves (washed)
- 1 teaspoon olive oil or butter
- 1 small garlic clove, minced (optional – for aroma)
- Salt and pepper, to taste
- 1 whole wheat tortilla (8-inch)
- 1 tablespoon shredded cheese (optional – for creaminess)
- 1 tablespoon hummus or mashed avocado (optional – for extra fiber and healthy fats)
🍳 Instructions
1. Sauté the Spinach:
- Heat oil or butter in a small pan over medium heat.
- Add garlic (if using) and sauté for 30 seconds until fragrant.
- Add spinach and stir until just wilted (about 1 minute). Remove and set aside.
2. Cook the Eggs:
- In a bowl, whisk the eggs with a pinch of salt and pepper.
- Pour into the same pan, cook over low heat, gently stirring until soft and just set (2–3 minutes).
- Add cheese near the end if using.
3. Assemble the Wrap:
- Warm the tortilla slightly in the microwave or pan.
- Spread hummus or avocado (if using) on the tortilla.
- Layer with scrambled eggs and wilted spinach.
- Roll up tightly like a wrap or burrito. Slice in half and serve warm.
💡 Tips for Mood & Nutrition
- Folate and magnesium from spinach are known to support serotonin production and calm the nervous system.
- Eggs contain tryptophan and choline – essential for mood regulation and brain function.
- Add a few sunflower seeds or pumpkin seeds inside the wrap for extra crunch and zinc – a mineral linked to mental clarity and resilience.
- If mornings feel overwhelming, prep the filling the night before and just reheat and roll for a fast, mood-friendly meal.
🎯 Note:
Designed for ease, warmth, and nourishment, this wrap is a gentle invitation to start your day with intention. It’s food that reminds you: you’re allowed to care for yourself, even in small, delicious ways.
