Kidney Stone Diet

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with Jill Harris, LPN, CHC

Arugula Egg Goat Cheese Breakfast Wrap

By

Jill Harris, LPN, CHC

on

Arugula and Goat Cheese Breakfast Wrap
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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!

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Arugula Egg Goat Cheese Breakfast Wrap

Arugula and Goat Cheese Breakfast Wrap
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  • 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
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

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