Protein Breakfast Wrap with Eggs, Chicken Sausage & Spinach

You know those mornings when you want to eat something real—not a bar, not a smoothie that’s half air—but you also don’t have time for an elaborate brunch moment?
That’s where this Protein Breakfast Wrap swoops in like your wellness sidekick: fast, satisfying, and packed with enough protein to keep you strong, focused, and just spicy enough to handle your day.

It’s got everything—savory chicken sausage, fluffy eggs, and vibrant greens—wrapped up in something warm you can hold in one hand (because let’s be honest, the other one’s holding coffee).

💪 Why This Wrap Works for Real Life

🥚 Eggs for Sustained Energy
The OG protein source that fuels your muscles, brain, and hormones.
Fun fact: Pasture-raised eggs actually contain double the omega-3s and vitamin D of conventional ones. Sunshine in edible form.

🌭 Chicken Sausage
Adds savory depth and serious satisfaction without the heaviness.
Pro tip: Go for uncured, minimally processed sausage for cleaner flavor (and cleaner labels).

🌿 Spinach
The goddess green that adds minerals, fiber, and a little leafy magic to your morning.
Fun fact: Spinach supports iron absorption—so pairing it with eggs is basically a nutrition power couple.

🌯 Whole-Grain or Egg White Wrap
Keeps the balance: a little fiber, a little structure, and a whole lot of convenience.

🍴 The Recipe

Serves: 1
Prep Time: 5 min | Cook Time: 10 min
Protein: ~42g | Calories: ~480

Ingredients

• 2 pasture-raised eggs + 2 egg whites

• 3 oz chicken sausage, sliced

• 1 cup baby spinach

• ¼ cup onion, diced

• 1 tsp olive oil or ghee

• 1 whole-grain or gluten-free wrap (or egg white wrap)

• Sea salt + cracked black pepper

• Optional: avocado slices, herbs, or hot sauce

Directions

1. Heat olive oil in a skillet and sauté onion until soft, about 2 minutes.

2. Add chicken sausage and cook until browned and crisp on the edges.

3. Stir in spinach until wilted.

4. Add eggs and scramble gently until fluffy and just set.

5. Spoon the filling into your wrap, season with salt + pepper, and roll it up like the boss you are.

🌿 Optional Ritual: Toast the wrapped burrito in the skillet for 1 minute per side—because you deserve that crispy edge.

🔥 Macros (approx.)

• Calories: 480

• Protein: 42g

• Fat: 24g

• Carbs: 26g

🌿 Tips & Swaps

✨ Swap chicken sausage for turkey or chorizo if you want extra flavor kick.
✨ Add a slice of avocado or a spoon of salsa verde for that café-brunch vibe.
✨ No wrap? Toss everything into a bowl and top with hemp seeds—it’s still divine.
✨ Make it ahead: store the filling in the fridge and reheat for a 60-second weekday win.

💬 Sacred Herb Studio Ritual

As you roll your wrap, take a deep breath.
You’re not rushing—you’re preparing your energy.
This meal is your morning spell for strength: protein for your body, flavor for your joy, and intention for your day.

Yield: 1

Author: Laura Paquin

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Eggs, Chicken Sausage & Spinach Wrap

Prep time: 5 MinCook time: 10 MinTotal time: 15 Min

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Ingredients

• 2 pasture-raised eggs + 2 egg whites
• 3 oz chicken sausage, sliced
• 1 cup baby spinach
• ¼ cup onion, diced
• 1 whole-grain or gluten-free wrap (or egg white wrap)
• 1 tsp olive oil
• Sea salt + cracked black pepper
• Optional: hot sauce, avocado slices, or herbs

Instructions

1. Heat olive oil in a skillet, cook onion 2 minutes until soft.
2. Add sausage and sauté for 4-7 minutes
3. Stir in spinach until wilted, then add eggs and scramble.
4. Fill your wrap, season to taste, and roll it up tight.
5. For extra crunch, toast the wrap in the pan after filling.

Notes

Tips & Swaps:

✨ Swap chicken sausage for turkey or beef sausage if you want more richness.

✨ Add sliced avocado or goat cheese for extra creaminess and healthy fats.

✨ Skip the wrap and make it a scramble bowl if you’re going lower-carb.

Nutrition Facts

Calories

480

Fat

24 g

Carbs

26 g

Protein

42 g