Superfood Breakfast Bacon & Egg Wraps (Low FODMAP, High In Iron & Vitamin D)

If you’ve been struggling with low iron and vitamin D levels or are simply looking for a nutritious, allergen-friendly breakfast option, this recipe is for you. Packed with ingredients that support both iron and vitamin D levels, these breakfast wraps are a delicious, low FODMAP meal that can fit into a variety of dietary needs. Whether you have food allergies, sensitivities, or follow a low FODMAP diet, this recipe is a great way to start your day with a balanced, nutrient-dense meal.

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This breakfast wrap incorporates iron-rich spinach, vitamin D-boosting mushrooms, and omega-3-packed flaxseed, all while remaining allergy-friendly and easy to digest. Plus, eggs provide a natural source of protein and nutrients like iron and vitamin D. If you need an egg-free alternative, simply swap them out for white beans, which are also packed with iron. With simple ingredients and easy preparation, this meal is perfect for those with allergies, food intolerances, or anyone looking to support their immune health and overall well-being.

What makes this dish extra nutritous?

Flaxseed: Adds omega-3 fatty acids and a bit of iron, with no noticeable taste.

Mushrooms: When exposed to sunlight, they actually soak up a really good amount of vitamin D!

Spinach: It’s rich in iron, and when you cook it a little, it helps your body absorb it more efficiently.

Eggs: A great source of protein, vitamin D, and iron. If you can’t tolerate eggs, swap them for white beans (which provide 3.7mg of iron per 100g).

Ingredients

• 1 cup fresh spinach, washed
• 2 button mushrooms (expose to direct sunlight for at least 15 minutes to absorb vitamin D)
• 1 tbsp Nuttelex (or butter of choice)
• 6 slices belly bacon
• 4 eggs (or substitute with white beans for a vegan option)
• 1 tsp ground flaxseed
• 4 gluten-free tortillas or wraps (for serving)

Optional

• 1 garlic clove, minced OR garlic chives (Low FODMAP option)
• Sriracha sauce
• Your cheese of choice

Instructions

1. Prepare Mushrooms: Start by placing your mushrooms outdoors in direct sunlight for at least 15 minutes to boost their vitamin D content. This can provide up to 450 IU of vitamin D, about half your daily recommended intake.
2. Cook Bacon: Dice 2 slices of bacon and leave the other 4 whole. Heat a frying pan over medium-high heat. Add the diced bacon and the whole slices. Turn occasionally to cook the bacon until crispy and browned, then remove the whole bacon slices and set aside.
3. Sauté Spinach & Mushrooms: Reduce the heat to medium-low. Add your washed spinach to the pan and cook until wilted. Dice the sun-soaked mushrooms and add them to the pan with Nuttelex (or your preferred fat). Let everything cook down until it reduces to about a quarter of its original size.
4. Prepare Eggs: In a bowl, crack the eggs and add minced garlic (optional) and ground flaxseed. Whisk well to fully combine the whites and yolks.
5. Cook the Eggs: Pour the egg mixture over the cooked spinach and mushrooms in the pan. Let it cook until you can cut the mixture into quarters using a spatula without the egg spreading. Flip each quarter and cook for an additional 1-2 minutes, then remove from heat.
6. Assemble the Wraps: On each tortilla or wrap, place one whole slice of cooked bacon and one quarter of the omelette. Top with a squeeze of sriracha (optional) and your cheese of choice.

Serves: 4 wraps

Nutritional Summary per Wrap (1 serving)

• Iron: ~3.9 mg (this is a rough estimate, as the types of bacon or eggs can alter this slightly)
• Vitamin D: ~610 IU (from eggs, mushrooms, and Nuttelex)
• Protein: ~37g (from eggs, bacon, mushrooms, and flaxseed)
• Calories: ~464 kcal
• Omega-3 Fatty Acids: ~1.6g (from flaxseed)
• Other Nutrients:
  • Vitamin A (from spinach and eggs)
  • Vitamin K (from spinach)
  • Sodium (from bacon and sriracha, be mindful of sodium intake)

Key Nutritional Highlights:

• Iron: Each wrap provides nearly 20% of the recommended daily iron intake (based on a 18mg recommended daily value for women).
• Vitamin D: With about 610 IU, the wrap offers more than half of the daily recommended intake for vitamin D (600-800 IU for most adults).
• Protein: A substantial 37g of protein per wrap, which is ideal

Superfood Breakfast Protein Wraps (Low FODMAP, High In Iron & Vitamin D)

This recipe provides a nutrient-packed, delicious breakfast with a good balance of iron, vitamin D and protein.

Servings 4

Prep Time 15 minutes mins

Cook Time 10 minutes mins

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Ingredients

  

1x2x3x

• 1 cup fresh spinach washed
• 2 button mushrooms expose to direct sunlight for at least 15 minutes to absorb vitamin D
• 1 tbsp Nuttelex or butter of choice
• 6 slices belly bacon
• 4 eggs
• 1 tsp ground flaxseed
• 1 minced garlic clove Or garlic chives for low FODMAP
• 1 tsp Sriracha sauce optional
• 4 Gluten-free tortillas or wraps for serving

Instructions

 

• Start by placing your mushrooms outdoors on a plate in direct sunlight for at least 15 minutes before you begin cooking. (This is a vital step to boost their vitamin D content!). After 15 minutes, dice and set aside.
• In a bowl, crack the eggs and add minced garlic or garlic chives (optional) and ground flaxseed. Whisk well to fully combine the whites and yolks. Set aside.
• Next, dice 2 slices of bacon and leave the other 4 whole. Bring a frying pan to medium-high heat and add the diced bacon and the whole slices. Turn occasionally to cook the bacon until crispy and browned on all sides, then remove the whole bacon slices and set aside, leaving the diced bacon in the pan.
• Reduce the heat to medium-low. Add your washed spinach to the pan along with your diced, sun-soaked mushrooms and your Nuttelex (or your preferred fat). Let everything cook down until the spinach is fully wilted and everything reduces to about a quarter of its original size. Allow most liquid to evaporate and then use a spatula to spread the mixture out in the pan.
• Pour the egg mixture over the cooked spinach and mushrooms in the pan. Let it continue to cook until you can cut the mixture into quarters using a spatula without the egg spreading. Then, flip each quarter and cook for an additional 1-2 minutes, then remove from heat.
• On each tortilla or wrap, place one whole slice of cooked bacon and one quarter of the omelette. Top with a squeeze of sriracha if you like a little heat!

Nutrition

Serving: 280gCalories: 464kcalCarbohydrates: 10.2gProtein: 37.2gFat: 33.6gSaturated Fat: 10.6gPolyunsaturated Fat: 2.4gMonounsaturated Fat: 18.4gCholesterol: 372mgSodium: 890mgPotassium: 695mgFiber: 2.4gSugar: 2.6gVitamin A: 2725IUVitamin C: 16.5mgCalcium: 97.5mgIron: 3.9mg

Calories: 464kcal

Course: Breakfast

Cuisine: American

Method: Skillet & Saucepan

Time & Effort: 15 Minutes or less

Free From: Crustacean, Dairy, Fish, Gluten & Wheat, Sesame, Soybean, Treenut & Peanut

Special Diet: Dairy Free, Gluten Free, Latex Free, Low FODMAP, Nut Free