battery_android_frame_bolt Post-Run

Spinach & Egg Breakfast Wrap

Name: Spinach & Egg Breakfast Wrap
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 1 wrap
Cuisine: Asian
Ingredients: 2 large eggs, beaten (about 100 g); 1 cup spinach, well packed (30 g); 1 medium tortilla, 8 inch (about 45 g); 3 tbsp feta cheese, crumbled (28 g); 1 tsp olive oil, for cooking (5 ml); 1 tbsp soy sauce (15 ml); 1/2 tsp sesame oil (2.5 ml); 1 scallion, thinly sliced (about 15 g); Pinch of chili flakes

Eat within 45 min post-run

A 10-minute post-run wrap that hits the recovery window before your appetite fully kicks in. The soft omelette and feta deliver a solid 20g of protein for muscle repair, while sautéed spinach adds iron and magnesium that runners deplete through sweat. The scallion soy sauce brings enough flavour that you will actually crave this after a hard session.

skilletCook5 min

soup_kitchenPrep5 min

restaurantYield1 wrap

boltCarbs~28g

water_dropSodium1700mg

exerciseProteins~23g

grassFiber~3g

For your run

When: Eat within 45 min post-runDetails
The eggs deliver fast protein to kick off muscle repair while feta replenishes sodium lost through sweat. Quick to make when your appetite comes back after a hard effort.

Ingredients

Wrap

2 large eggs, beaten (about 100 g)

1 cup spinach, well packed (30 g)

1 medium tortilla, 8 inch (about 45 g)

3 tbsp feta cheese, crumbled (28 g)

1 tsp olive oil, for cooking (5 ml)

Scallion Sauce

1 tbsp soy sauce (15 ml)

1/2 tsp sesame oil (2.5 ml)

1 scallion, thinly sliced (about 15 g)

Pinch of chili flakes

Notes

The eggs and feta cover over 20 g of protein to kick off muscle repair right after your run. Soy sauce and feta bring plenty of salt, so skip extra seasoning, and use low-sodium soy sauce for a lighter version. Crisping the wrap in the pan at the end is optional but worth the extra minute. It holds together much better. Scales easily to 2 wraps for longer efforts or bigger appetites.

Instructions

Combine the soy sauce, sesame oil, sliced scallion, and chili flakes in a small bowl. Set aside.

1 tbsp soy sauce (15 ml)

1/2 tsp sesame oil (2.5 ml)

1 scallion, thinly sliced (about 15 g)

Pinch of chili flakes

Wrap

Place the tortilla on a plate and brush the surface with the scallion sauce.

1 medium tortilla, 8 inch (about 45 g)

Wrap

Heat half the oil in a frying pan over medium-high heat. Add the spinach and cook until wilted, then place it on the tortilla.

1 cup spinach, well packed (30 g)

1 tsp olive oil, for cooking (5 ml)

Wrap

Add the rest of the oil to the same pan. Pour in the beaten eggs and use a rubber spatula to push the outside of the omelette toward the middle. Repeat for about 1 minute for a soft omelette. No extra salt needed, the soy sauce and feta cover it.

2 large eggs, beaten (about 100 g)

Wrap

Place the omelette on the spinach, top with crumbled feta, and roll up the tortilla. Return the wrap to the pan and cook until lightly browned and crisp on each side. Slice in half and serve.

3 tbsp feta cheese, crumbled (28 g)

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Spinach & Egg Breakfast Wrap

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