Womensweeklyfood.com.au Scrambled Eggs, Smashed Avocado And Bean Breakfast Wrap Recipe

Total time: 20 minutes

Keto Friendliness Gauge

Net Carbs are 10% of calories per serving, at 38g per serving. The amount is risky for the keto diet, but still keto-friendly. Your eating options afterward may be limited, so take anticipated meal consumptions into consideration.

How keto-friendly is Womensweeklyfood.com.au Scrambled Eggs, Smashed Avocado And Bean Breakfast Wrap? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

Learn more about the keto diet

Explore Nutritional Insights

Click on the icon to expand each section below

Keto & Health Insights for Womensweeklyfood.com.au Scrambled Eggs, Smashed Avocado And Bean Breakfast Wrap Recipe

  • Net Carbs are 10% of calories per serving, at 38g per serving. This food is risky for the keto diet (it's above the standard keto diet guidelines) but it's still keto-friendly. Consuming this item may limit your ability to eat more foods that contain carbs. Take into consideration whether you intend to consume additional meals or what you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food's %DV (daily value percentage) for sodium is 30%. At 682mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.
  • Since this food is a sandwich or a wrap, it might come with a bun or similar bread item. Remove the sandwich bun to significantly reduce the amount of net carbs and calories. Eliminating breads from a meal can make it more keto-friendly. A single slice of bread contains at least 75 calories and 15g of carbohydrates; a single English muffin usually has 120 calories and 25g of carbohydrates; the average bagel has 350 calories and 50g of carbohydrates; a regular tortilla has 470 calories and 98g of carbohydrates.

Womensweeklyfood.com.au Scrambled Eggs, Smashed Avocado And Bean Breakfast Wrap Recipe Nutrition Label

Nutrition Facts

Serving Size: 2 servings   ( 379 g )
Amount Per Serving
Calories: 394
Total Fat: 16g
Saturated Fat: 3g
Polyunsaturated Fat: 4g
Monounsaturated Fat: 8g
Trans Fat: 0g
Cholesterol: 160mg
Sodium: 682mg
Total Carbohydrates: 46g
Dietary Fiber: 8g
Sugar: 8g
Protein: 18g
Calcium: 170mg Iron: 4mg
Potassium: 810mg Vitamin A: 133mcg
Vitamin C: 74mg Vitamin D: 1mcg

Ingredients

  • 1 small avocado (100g)
  • 2 teaspoon lime juice
  • 2 teaspoon finely grated lime rind
  • 130 gram rinsed, drained canned kidney beans
  • 1 medium tomato (150g), chopped finely
  • 1/2 small red onion (50g), sliced thinly
  • 1 long fresh green chilli, sliced thinly
  • 1/4 cup loosely packed fresh coriander leaves
  • 2 eggs
  • 2 egg whites
  • 1 tablespoon skim milk
  • 1 tablespoon coarsely chopped fresh coriander leaves
  • 1 teaspoon rice bran oil
  • 4 rye mountain bread wraps (100g)

Instructions

Visit Womensweeklyfood.com.au's website to view the recipe instructions. (Via Edamam)