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 getting takeaway a habit, it can 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 toasted 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 takeaway, 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 Lingo’s 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 savoury over sweet with this balanced breakfast wrap instead of a cinnamon roll or croissant. The tortilla wrap is a lower-carb option compared to a bagel or French bread. This combination will help keep your glucose steady so you’ll stay satisfied and energized all morning. (2)
If you want to jazz this breakfast wrap up a bit, opt for topping with salsa, fresh coriander, 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.
Prep time: 15 minutes
Cooking time: 10 minutes
Total time: 25 minutes
- 2 eggs
- 1 tortilla wrap (whole wheat or white)
- 1/4 red bell pepper, chopped
- 1 handful spinach
- 2 slices of bacon, cooked and chopped (for a vegetarian wrap, sub 56g (1/2 cup) black beans
- 15 mL (1 Tbps) olive oil
- Crack eggs in a bowl and whisk together. Stir in bell pepper and onion, spinach and chopped bacon.
- In a pan, heat olive oil over medium heat. Sautee egg mixture until cooked. Remove from heat and wipe out remnants from pan.
- Place egg mixture on top of tortilla and roll. Place back in pan to toast.
Nutrients per serving
- 490 calories
- 22g protein
- 32g fat
- 26g carbohydrate
- 2g fibre
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.