Mediterranean Chickpea & Feta Omelet Wraps
Capture the vibrant essence of a Greek salad wrapped in a delicate, protein-rich omelet. This satisfying, fiber-packed meal is perfect for a light lunch or a sophisticated, quick-to-make dinner.
Servings 4
Calories 328kcal
Equipment
- Large mixing bowl
- Small Bowl or Jar for Vinaigrette
- Whisk
- 10-inch Nonstick Skillet with Lid
- Large Flexible Spatula
- Cutting board & chef's knife
Ingredients
For the Marinated Chickpea & Vegetable Filling:
- 1 can 15-ounce no-salt-added chickpeas, rinsed and drained
- 1 whole English cucumber finely diced
- 1 ½ cups grape tomatoes halved
- 1 medium green bell pepper finely diced
- ½ medium red onion very thinly sliced
- 8 Kalamata olives pitted and thinly sliced
- 2 ounces reduced-fat feta cheese crumbled
- 2 tablespoons extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 2 teaspoons red wine vinegar
- 1 teaspoon dried oregano
- 1 teaspoon freshly ground black pepper
- 1 large clove garlic minced
For the Fortified Omelet Wraps:
- 12 large egg whites
- 2 tablespoons whole wheat flour
- 1 tablespoon ground flaxseed
- 2 teaspoons za'atar spice blend
- 2 tablespoons fresh parsley finely chopped
Instructions
- Stage 1: Aromatic Vinaigrette Emulsification: In the small bowl or jar, combine the minced garlic, lemon juice, lemon zest, red wine vinegar, dried oregano, and black pepper. Whisk vigorously while slowly drizzling in the extra-virgin olive oil until slightly thickened. Set aside.
- Stage 2: Salad Component Integration: In the large mixing bowl, add the rinsed chickpeas, diced cucumber, halved tomatoes, diced bell pepper, sliced red onion, and sliced olives. Pour the prepared vinaigrette over the vegetables and toss gently until lightly coated.
- Stage 3: Marination & Flavor Infusion: Gently fold the crumbled reduced-fat feta into the salad mixture. Set aside to marinate for at least 10 minutes while you prepare the wraps.
- Stage 4: Fortified Wrap Batter Creation: In a separate medium bowl, whisk the egg whites until frothy and uniform, about 30 seconds. Add the whole wheat flour, ground flaxseed, za'atar, and fresh parsley. Whisk until smooth.
- Stage 5: Skillet-Forging the Wraps: Place the 10-inch nonstick skillet over medium-low heat and lightly coat with cooking spray or a few drops of oil if needed. Once warm, pour one-quarter of the batter (about 3/8 cup / 90 ml) into the center, swirling to form an even, thin circle. Cook 2–3 minutes, until the edges are set and the top is mostly opaque.
- Stage 6: Final Cooking & Assembly: Cover and cook 1–2 minutes more, until the wrap is fully set, opaque, and pliable with no wet spots. Slide onto a plate and repeat with the remaining batter to make four wraps. Using a slotted spoon, place one-quarter of the marinated chickpea filling (leaving excess liquid behind) down the center of each wrap, fold the sides over, and serve immediately.
Notes
- Pliability is Key: Cooking the wraps on medium-low heat is crucial. High heat will make them brittle and difficult to fold. The goal is to cook them through without browning.
- Ingredient Prep: For the best texture, ensure all salad vegetables are chopped to a similar, small size. This makes the wrap easier to fill and eat.
- Make-Ahead: The salad filling can be prepared up to a day in advance and stored in an airtight container in the refrigerator. The wraps are best made fresh just before serving.
Nutrition Information
Per serving (1 wrap)- Calories: 328 kcal
- Total Fat: 15 g
- Saturated Fat: 3.4 g
- Sodium: 386 mg
- Total Carbohydrates: 23 g
- Dietary Fiber: 8.1 g
- Total Sugars: 7 g (0 g Added Sugar)
- Protein: 26 g