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Start your day off right with this bacon and eggs 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 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.


Servings: 1

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


Recipe preparation

  1. Crack eggs in a bowl and whisk together. Stir in bell pepper and 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

  • 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.   



  1. Franz MJ. Protein: metabolism and effect on blood glucose levels. Diabetes Educ. 1997 Nov-Dec;23(6):643-6, 648, 650-1.
  2. Meng H, et al. Effect of prior meal macronutrient composition on postprandial glycemic responses and glycemic index and glycemic load value determinations. Am J Clin Nutr. 2017 Nov;106(5):1246-1256.
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© 2023 Abbott. All rights reserved. Lingo and related marks are marks of the Abbott group of companies. Other marks are the property of their respective owners.Lingo Sensing Technology Unlimited Company is a private Unlimited Company with registered number 731659. Our registered office is at 70 Sir John Rogersons Quay, Dublin 2, D02 R296, Ireland.The Lingo system is not intended for medical use and is not intended for use in screening, diagnosis, treatment, cure, mitigation, prevention, or monitoring of diseases, including diabetes. The Lingo programme does not guarantee that everyone will achieve the same results as individual responses may vary. It is best to speak to your doctor for advise on starting any diet or exercise regime or if you have an eating disorder or a history of eating disorders.Do not use Lingo if you are pregnant. Dietary advice and Lingo Counts may not be suitable for you if you are pregnant.