Super Spinach Crepe Wrap with Avocado, Egg & Chili

Store-bought flour tortillas and breakfast wraps are often made with bleached flours, palm oil shortening, and artificial preservatives.

In this recipe, Jamie Oliver blends an entire bag of fresh raw baby spinach directly into a cup of milk, flour, and an egg. The batter pours into a hot skillet, cooking on one side into an ultra-thin, flexible green crepe.

Stuffed with a crispy fried egg, creamy lime-salted avocado, sweet cherry tomatoes, and cottage cheese, this breakfast delivers 19 grams of protein and your daily requirement of vitamin K in under 10 minutes.

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Nutritional Architecture: Phylloquinone & Lutein

• Vitamin K1 (Phylloquinone): 100 grams of baby spinach blended into the batter provides over 400% of your daily Vitamin K1, essential for bone mineralization and healthy blood clotting.
• Carotenoid-Lipid Synergies: The healthy fats in pasture-raised egg yolk and ripe Hass avocado boost your absorption of spinach lutein and zeaxanthin by over 400%.
• Clean Whole-Food Wrap: Zero refined gums, shortenings, or chemical dough improvers—just whole milk, eggs, flour, and raw leafy greens.

Mid-Recipe Culinary Connection: If you love vibrant vegetable scrambles and savory morning egg dishes, explore ourNigerian Egg Sauce & Boiled Potatoes.

To discover how British kitchen gardeners incorporate wild and heritage brassicas into morning cooking, visit the Soil Association Organic Heritage.

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Ingredients Breakdown (US Standard & Metric)

The 1-Cup Green Crepe Batter:

• Fresh Baby Spinach: 3.5 oz (approx. 100g), firmly packed
• Organic Self-Rising Flour: 1 standard mug / cup (approx. 130g)
• Milk (Dairy or Plant-Based): 1 standard mug / cup (approx. 240ml)
• Pasture-Raised Egg: 1 large
• Sea Salt: A pinch

The Fresh Fillings:

• Pasture-Raised Eggs: 2–3 (fried sunny-side up)
• Hass Avocado: 1 large, sliced and dressed with fresh lime juice
• Cherry Tomatoes: 1 cup, quartered
• Scallions (Spring Onions): 2, finely sliced
• Cottage Cheese: ¼ cup
• Fresh Cilantro & Chili Sauce: To taste
• Lime Wedges: For serving

Step-by-Step Cooking Technique

1. Whiz the Batter: Add 1 egg, 1 cup of milk, 1 cup of self-rising flour, a pinch of sea salt, and the fresh baby spinach into a high-speed blender. Blend for 45 seconds until smooth, frothy, and vibrant emerald green.
2. Pour the Crepe: Heat a non-stick skillet over medium heat. Wipe with a drop of olive oil on a paper towel. Pour a ladle of batter into the center, tilting the pan to spread it thin and up the sides. Cook on one side only for 2 minutes until the edges curl up and the surface dries into a pliable wrap. Slide onto a plate.
3. Fry the Eggs: In the same skillet, fry an egg sunny-side up with a light spritz of oil until the white is set and the yolk remains runny.
4. Load the Wrap: Lay the green crepe on a cutting board. Spread with cottage cheese, fresh baby spinach leaves, quartered cherry tomatoes, scallions, and lime-drenched avocado slices.
5. Crown & Roll: Place the hot fried egg in the center. Drizzle generously with chili sauce and an extra squeeze of lime juice. Roll up like a burrito and eat warm.

Nutritional Analysis (Per Serving)

• Servings: 2 wraps (with 1 fried egg each)
• Calories: 365 kcal
• Protein: 19g
• Carbohydrates: 34g
• Dietary Fiber: 6g
• Fat: 17g (predominantly monounsaturated oleic acid)
• Vitamin K: 380% Daily Value