Sip, Scroll, and Learn (Midlife Edition)

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 2

Looking for a nutritious, low-carb breakfast that feels a little more special? These Zucchini Breakfast Wraps with Smoked Salmon and Eggs are packed with protein, healthy fats, and fresh flavors to keep you satisfied throughout the morning. Instead of traditional tortillas, grated zucchini is baked into tender wraps that are filled with fluffy scrambled eggs, smoky salmon, and fresh chives. This delicious breakfast is perfect for supporting stable energy, balanced blood sugar, and healthy aging during midlife.

Ingredients

For the Zucchini Wraps

• 1 zucchini
• 1 egg
• 1 clove garlic, minced
• 2 teaspoons olive oil
• Salt and pepper, to taste
• 2 teaspoons dried thyme
• 1 tablespoon potato starch
• 1 tablespoon rice flour
• For the Filling
• 1 tablespoon olive oil
• 4 eggs, whisked
• 2 oz (60g) smoked salmon
• 2 tablespoons fresh chives, chopped

Directions

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Grate the zucchini using a fine grater. Place it into a sieve and squeeze out as much liquid as possible.
3. Transfer the zucchini to a mixing bowl. Add the egg, garlic, 2 teaspoons olive oil, salt, pepper, and thyme. Mix well.
4. Stir in the potato starch and rice flour until combined.
5. Divide the mixture into 4 equal portions and place them onto the prepared baking sheet. Spread each portion into a circle approximately 6 inches (15 cm) in diameter.
6. Bake for 15 minutes, or until lightly golden and set.
7. Meanwhile, heat the remaining tablespoon of olive oil in a non-stick skillet over medium heat.
8. Add the whisked eggs and scramble gently until just cooked. Remove from heat immediately to keep them soft and fluffy.
9. Divide the scrambled eggs and smoked salmon among the zucchini wraps.
10. Sprinkle with chopped chives.
11. Fold the sides of the zucchini wraps over the filling and serve immediately.

Pro Tips & Swaps

• Remove as much moisture as possible from the zucchini to help the wraps hold together.
• Add extra greens such as baby spinach, arugula, or microgreens for additional nutrients.
• Swap the salmon for turkey, grilled chicken, or sautéed mushrooms.
• Boost the flavor with a sprinkle of everything bagel seasoning or fresh dill.
• Make it dairy-friendly by adding a little cream cheese or goat cheese to the filling.

Storage Tips

• The zucchini wraps can be made ahead and stored in an airtight container in the refrigerator for up to 3 days.
• Store the filling separately for the best texture.
• Reheat the wraps briefly in a skillet or oven before assembling.
• Not recommended for freezing, as the zucchini wraps may become watery after thawing.

Nutrition Per Serving

• Calories: 268
• Protein: 24g
• Carbohydrates: 11g
• Fiber: 2g
• Fat: 14g

Nutrition values are approximate and may vary depending on ingredient brands and portion sizes.