Spinach and Egg Flatbread

Name: Spinach and Egg Flatbread
Cook time: 25 min
Total time: 25 min
Yield: 1 dish
Ingredients: Spinach; Egg; Table salt; Black pepper

A thin green flatbread made only with spinach and eggs, perfect for keto wraps and snacks.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Spinach	Spinach	Ingredient quantity for Spinach in g
Include ingredient: Egg	Egg	Ingredient quantity for Egg in g
Include ingredient: Table salt	Table salt	Ingredient quantity for Table salt in g
Include ingredient: Black pepper	Black pepper	Ingredient quantity for Black pepper in g

	Product release:	254
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
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Cooking time, minutes

25
	Whisk with a mixer	5
	Blend with a blender	20

Macronutrients in 100 g

Proteins	6.7
Digestible proteins	5
Fats	4
Plaid	1.4
Net carbohydrates	1.3
Fructose	0.1
Calories	71 kcal
Indexes
Glycemic index	8.9
Glycemic load	0.1
Insulin index, II	19.7
Disease inflammatory index, DII	-0.26
Antioxidant, ORAC	1 146

Calories per dayGenderGrowth

Weight loss	Detention	Set
7%	5%	4%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Reduce the amount proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
U	????91
K	23831831852023857
A	344440772121
B9	313121623112
B7	2626226631
B2	23272150101
B4 (Choline)	20262544116
C	1922206731
B12	15151413121
B6	1414103161
B5	1313102161
E	1111112321
B1	7761441
B13	666181?

Minerals

Nutrient	% of RDA
Fructose	??????
Phosphatidylcholine	145145104???
Chlorophyll	696969207?69
Lutein	686868113?17
Alpha-lipoic acid	606060120601
Chlorine	34343441349
Iron	2913923165
Manganese	243027362411
Sodium	242424472211
Selenium	23232142133
Betaine	1818187151
Phosphorus	15151522115
Magnesium	1216143996
GABA	12121259124
Potassium	11151317108
Zeaxanthin	10101039102
Coenzyme Q10	9992831
Zinc	81081722
Calcium	888887
Quercetin	88122411
Iodine	7751151

Lipids

Nutrient	% of RDA
Cholesterol	737373294?147
Oleic acid (Omega-9)	36454064?49
Arachidonic acid (AA, Omega-6)	16473194?9
Alpha-linolenic acid (Omega-3)	71081254
Palmitic acid (Saturated)	6669?12

Amino acids

Nutrient	% of RDA
Tryptophan	314444109174
Methionine	182424501812
Lysine	17242449126
Isoleucine	17242449126
Leucine	14202042135
Selenocysteine	1111102063
Tyrosine	11161139207
Alanine	11222255??
Phenylalanine	11161633207
Threonine	11161633??
Valin	11151532?5
Cysteine	7882185
Histidine	68816?4
Arginine	5551241

Very simple

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Inventory: Blender, Mixer

1 kg 538 gram

Servings: 2 (1 serving ≈ 127 gram)

Digestion time: 3 hour

Complete protein: ✔

Blend the spinach, eggs, salt and pepper until smooth. Spread the mixture in a thin layer on parchment.

Bake for 15–20 minutes at 170°C. Cool under a sheet of parchment and use as a wrap base.

Published: 23.09.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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