Description
These Spiced Chicken Egg Wraps combine flavorful mashed black beans, tender cooked chicken, and aromatic spices wrapped in thin, savory egg crepes. The addition of marinated red onions and fresh tomatoes adds bright, tangy notes for a balanced, protein-rich meal perfect for a quick lunch or dinner.
Ingredients
Scale
For the Onion Marinade
- 1 red onion, halved and thinly sliced
- 1 lemon, juiced
For the Bean Filling
- 400g can black beans
- 2 tsp tomato purée
- ½ tsp smoked paprika
- 1 tsp ground coriander
- ½ tsp vegetable bouillon powder
Add-ins
- 200g cooked skinless chicken breast, sliced
- ⅓ pack coriander, chopped
- 2 tomatoes, cut into thin wedges
For the Egg Wraps
- 4 eggs
- ½ tsp smoked paprika (divided, ¼ tsp per 2 eggs)
- ½ tsp cumin seeds (divided, ¼ tsp per 2 eggs)
- 1 tsp rapeseed oil
Instructions
- Marinate the Onions: Place the halved and thinly sliced red onion in a non-reactive bowl along with the freshly squeezed lemon juice. Using your hands, scrunch the onion and lemon juice together well and set aside to allow the onions to soften and absorb the citrus flavor.
- Prepare the Bean Filling: Drain most of the liquid from the can of black beans, leaving just a little inside. Transfer the beans to a bowl and mash them with the tomato purée, smoked paprika, ground coriander, and vegetable bouillon powder until combined but still slightly chunky.
- Warm the Chicken and Bean Mixture: Top the mashed beans with sliced cooked chicken breast. Cover the bowl and microwave on high for 4 minutes to warm through the chicken and blend the flavors.
- Make the Egg Wraps: Beat 2 eggs together with ¼ teaspoon smoked paprika and ¼ teaspoon cumin seeds. Heat half of the rapeseed oil in a 20cm non-stick frying pan over medium heat. Pour in the egg mixture and cook undisturbed for about 5 minutes, until the egg is fully set and cooked through. Remove the wrap to a plate. Repeat this process with the remaining eggs, paprika, cumin seeds, and oil to make the second wrap.
- Assemble the Wraps: Spoon the warm bean and chicken mixture down the center of each egg wrap. Add half of the chopped coriander, then layer on the tomatoes and marinated onions. Sprinkle the remaining coriander on top and drizzle any residual lemon juice from the onions over the filling.
- Serve: Serve the wraps immediately while warm, enjoying the combination of spiced beans, tender chicken, and fresh tangy accompaniments wrapped in delicate egg crepes.
Notes
- Use cooked skinless chicken breast to save time; leftover roasted or poached chicken works well.
- Heating the filling in the microwave helps meld the flavors and keeps the chicken warm without drying it out.
- The egg wraps serve as a low-carb alternative to tortillas or flatbreads and add extra protein.
- Adjust the spices according to your preference for heat and smokiness.
- Add a dash of hot sauce or a sprinkle of cheese for extra flavor if desired.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Stovetop
- Method: Stovetop
- Cuisine: Fusion
Keywords: spiced chicken wraps, egg wraps, black bean filling, healthy wraps, quick dinner, protein wraps, easy meal
