Kidney Stone Diet

®

with Jill Harris, LPN, CHC

Login
Home » Blog » Arugula Egg Goat Cheese Breakfast Wrap
Arugula and Goat Cheese Breakfast Wrap

Arugula Egg Goat Cheese Breakfast Wrap

Jill Harris, LPN, CHC Avatar

Written by

Jill Harris, LPN, CHC

Updated

Jump to Recipe·Print Recipe

I love having breakfast for lunch or a snack and this wrap satisfies. They are kidney stone diet simple, safe, and satisfying. Notice that lower carb tortillas can definitely be higher in sodium. When I choose them I pay attention to my sodium intake for the rest of the day. But you can certainly fit them in if you want. Choose egg whites if you prefer and switch up the cheese. Stuff it with more veggies, whatever you like. Meaning, your kitchen, your rules!

Print

Arugula Egg Goat Cheese Breakfast Wrap

Arugula and Goat Cheese Breakfast Wrap
Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

  • Author: Jill Harris
  • Yield: 1 1x

Ingredients

Scale
  • 1/4 cup tomato, diced
  • 1/2 cup arugula
  • 1/2 teaspoon coconut oil
  • 1 large eggs, beaten
  • 1/8 cup goat cheese
  • 1 low carb tortilla

Instructions

STEP 1
Warm tortilla in a large skillet over medium heat.

STEP 2
Melt coconut oil in a skillet over medium-high heat.

STEP 3
Add eggs and scramble. Cook for about 2 minutes, sprinkle goat cheese over eggs, add arugula, and continue cooking until cheese is melted.

STEP 4
Add eggs to tortilla and top with diced tomato.

STEP 5
Roll tortilla and enjoy.

Notes

Oxalate: 10mg   Calcium: 207mg   Added Sugar: 0g

Nutrition

  • Calories: 220
  • Sugar: 2g
  • Sodium: 354mg
  • Fat: 14g
  • Saturated Fat: 8g
  • Trans Fat: 0g
  • Carbohydrates: 17
  • Fiber: 10g
  • Protein: 15g
  • Cholesterol: 170mg

When you’re ready, here’s how I can help you prevent kidney stones

Since 1998, I’ve helped thousands of patients prevent kidney stones. With my Kidney Stone Diet All-Access Pass, you get access to every prevention tool I’ve ever created:

And, as a BONUS, you’ll get my flagship Kidney Stone Prevention Course (normally $249) absolutely free!

Learn More!
Jill Harris, LPN, CHC Avatar

About the Author

Jill Harris is a Licensed Practical Nurse (LPN) who specializes in kidney stone prevention. Her goal is to teach you what you need to know and, more importantly, how to put that knowledge to work so you can stop forming stones. For good.
  1. Nancy Kay Avatar
    Nancy Kay

    Very surprised at sodium level – too high. Otherwise looks delicious.

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Nancy,
      The nutrition calculator picked the wrong wrap. I updated this recipe. The total recipe actually has 354mg of sodium. Thanks for helping! I was panicked when you said this bc I would never eat something that high in sodium!
      And yes, it is darn good. You can also lessen the amount of goat cheese for even less sodium.
      j

      Reply
  2. Miriam Avatar
    Miriam

    🙋‍♀️Hi great recipe! Can I used any other cheese and what about kale or spinach?

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Miriam,
      Spinach is too high in oxalate, you can use kale. You can use another cheese, but watch sodium.
      j

      Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

“The Kidney Stone Diet is far more than just a diet; this plan is life-altering!”

“The group calls will transform you physically and emotionally. Once you start this journey, your health naturally improves. I have lost a total of 40 pounds and have consistently kept it off. The group calls are such support; this is more like family than a zoom meeting to stay accountable. Jill is far more than a nurse; she is a life coach. Her platform is invaluable.”

Kim J. | Kidney Stone Prevention Course

“The best decision I’ve made has been to join this group.”

“I have been working on weight loss for many years. This group has kept me on track and has helped my continued success with my weight loss.”

Kate L. | Group Calls with Jill

“I have been following the Meal Plan for about 6 weeks and I feel amazing.”

“Eating healthy has also encouraged me to go to bed earlier, so I am also getting more sleep. Because of that, I have been able to get up before work and exercise! So yes, the positive effects are spilling over into all areas of a healthy lifestyle.”

Jerry T. | Meal Plan Subscriber

“I have been a part of the group calls with Jill for the last 14 months, and they are essential to being so successful with the Kidney Stone Diet Prevention Plan.”

Sarah B. | Group Calls with Jill

“These calls are the gold of this program!!”

“I can’t say enough about how Jill knows just the right questions to ask us or how she prods us to think about what is going on in our lives.”

Monica K. | Group Calls with Jill

“I took the course with Jill, and my second 24 hour urine was MUCH better than the first.”

“She gives very practical information, and it WORKS. I was totally overwhelmed at first. I got very poor diet information from my doctors. Jill made it easy for me to understand, and I took it one day at a time. I still watch her videos when I need a tune-up. Jill is the best, and she really cares about all of us. Take the course—it will help you!!!”

Mark J. | Kidney Stone Prevention Course