Start your day off right with this bacon and egg breakfast wrap recipe

Breakfast wraps are delicious and satisfying, so it’s no surprise they are a popular option when eating out for breakfast. However, if you make eating out a habit, it could get in the way of your health goals. Many restaurant foods come with more calories, fewer essential nutrients, and leave you with little control over the ingredients that are used. Plus, you spend more money eating out than you would making your food at home.  

Fortunately, we’ve created this bacon and egg breakfast wrap recipe that can easily be made at home in less than 30 minutes and uses only a handful of ingredients. 

Not only will this save you money on eating out, but beginning your day with a protein-packed breakfast will start you off on the right foot and help keep your glucose steady. ¹ This will set you up to feel more energized and reduce that mid-morning slump and cravings that you might experience if you eat something more carb-heavy or sugary like a pastry or sweet coffee drink. 

This recipe, developed by registered dietitians, leans into the Lingo Fundamentals: prioritize protein with the eggs; go with green with the spinach, bell peppers, and onions; don’t fear fat with the olive oil and bacon; and choose savory over sweet with this balanced breakfast wrap instead of a cinnamon roll or croissant.  

The tortilla wrap is a lower-carb option compared with a bagel or French bread. This combination will help keep your glucose steady so you’ll stay satisfied and energized all morning. 

If you want to jazz this breakfast wrap up a bit, opt for topping with salsa, fresh cilantro, or avocado for more healthy fats. If you’re vegetarian, swap the bacon for black beans to get a little more protein and fiber. You could even sprinkle some of your favorite cheese inside for additional flavor.  

No matter how you customize this recipe, it’s a solid go-to to start your morning off right—and save time waiting in line at a café—all for less than 500 calories.  

Servings, prep, and cooking time

• Servings: 1 
• Prep time: 15 minutes 
• Cooking time: 10 minutes 
• Total time: 25 minutes 

Ingredients

• 3 eggs 
• 1 tortilla wrap (whole wheat) 
• ¼ red bell pepper, chopped 
• ¼ medium white onion, chopped 
• 1 handful spinach 
• 2 slices of bacon, cooked and chopped (for a vegetarian wrap, use ½ cup black beans instead) 
• ½ Tbsp olive oil 

Topping suggestions 

• ½ avocado 
• Salsa 
• Chopped fresh cilantro 

Recipe preparation 

1. Crack eggs in a bowl and whisk together. Stir in bell pepper, onion, spinach, and chopped bacon. 
2. In a pan, heat olive oil over medium heat. Sautee egg mixture until cooked. Remove from heat and wipe out remnants from pan. 
3. Place egg mixture on top of tortilla and roll. Place back in pan to toast. 

Nutrients per serving

• 488 calories  
• 28 g protein  
• 28 g fat  
• 23 g carbohydrate  
• 5 g fiber  

Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitian before starting any new diet or exercise regimen.  

A final note from Lingo 

A protein-rich breakfast can help fuel your body while keeping your glucose levels steady. A dish like this breakfast wrap can help you feel fuller for longer and keep you satisfied until lunch. 

Using a continuous glucose monitor (CGM) like Lingo can help you see how eating protein affects your glucose levels. You can use the personal data these devices provide to work out which foods might help you to keep your glucose steady.  

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