Prep, cook, and total time	Calories per serving
Prep Time: 10 minutes Cook Time: None Total Time: 10 minutes	Approximately 200 calories Whole-grain tortilla (1): ~100 calories Hummus (2 tbsp): ~70 calories Spinach (½ cup): ~5 calories Shredded carrots (¼ cup): ~10 calories Optional avocado slices (¼): ~15 calories

Ingredients

• 1 whole-grain tortilla
• 2 tablespoons hummus
• ½ cup fresh spinach leaves
• ¼ cup shredded carrots
• Optional: Sliced avocado (¼ avocado)
• Optional: A sprinkle of black pepper for added flavor

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Instruction

1. Spread hummus evenly over the whole-grain tortilla.
2. Layer spinach leaves evenly across the tortilla.
3. Top with shredded carrots and optional avocado slices.
4. Sprinkle with black pepper if desired for added flavor.
5. Roll the tortilla tightly into a wrap and slice in half for easy serving.
6. Serve immediately or wrap in foil for an on-the-go breakfast.

Photos

Extra tips

Flavor variations

• Southwest Style: Add black beans, diced tomatoes, and a pinch of cumin for a zesty twist.
• Protein Boost: Include scrambled egg whites for additional protein.
• Spicy Kick: Add a few slices of jalapeño or a drizzle of hot sauce.
• Herb Infusion: Sprinkle fresh parsley or cilantro for added flavor.

Storage tips

• Wrap tightly in foil or parchment paper and refrigerate for up to 12 hours. Avoid adding avocado if storing to prevent browning.
• Prepare the filling in advance and assemble the wrap just before serving for maximum freshness.

Nutritional insight

• Hummus provides plant-based protein and healthy fats, supporting cardiovascular health.
• Spinach and carrots are rich in fiber, potassium, and antioxidants that promote healthy blood pressure levels.
• Whole-grain tortillas offer a good source of complex carbohydrates for sustained energy.
• Avocado, if included, adds heart-healthy monounsaturated fats.

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