Eating for Life | Meatless breakfast wrap still offers plenty of protein

Updated: 2012-01-18T01:27:34Z


The Kansas City Star

Got the breakfast blahs?

The Star’s Breakfast Berry Enchilada is a clever spin on a typical egg-meat-cheese wrap.

Greek yogurt has become quite popular with consumers in the last few years. Most consumers say they like this tangier and creamier style of yogurt.

The texture is the result of straining the whey, lactose and sugar. It yields a yogurt product that is also twice as high in protein, with nearly half the sugar. All types of yogurt are high in calcium and contain live bacteria cultures that aid digestion. But a typical 6-ounce serving of Greek yogurt contains 15 to 20 grams of protein, the amount in 2-3 ounces of lean meat.

A mixture of fresh berries added to the yogurt bumps up the nutrition of this recipe, offering vitamins, minerals and antioxidants. Blueberries and strawberries are low in calories and sodium, and have loads of potassium, fiber and vitamin C.

Whole-wheat tortillas are dipped in egg. The combination adds protein and fiber. Top with almonds, which are high in protein, fiber, iron, potassium and riboflavin.

• Shopping tip: There are lots of brands of Greek yogurts on supermarket shelves but it can be tricky to find non-fat varieties. We found Greek yogurt and whole-wheat tortillas at Trader Joe’s.

• Cooking tip: Toasting the almonds intensifies their flavor. To toast almonds, spread them in a single layer on a baking sheet. Bake at 375 degrees for 5 to 7 minutes, or until toasted.

To reach Jill Wendholt Silva, call 816-234-4347 or send email to

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