Breakfast Wrap
Scrambled eggs and cheese wrapped in a whole wheat tortilla - portable protein for busy mornings
Ingredients
- 1 large whole wheat tortilla (burrito size) / 65g
- 2 large eggs / 100g
- ¼ cup shredded cheddar cheese / 30g
- 1 tbsp milk (any type) / 15ml
- 1 tsp butter or cooking oil / 5g
- Salt and pepper to taste
Instructions
- Heat non-stick pan over medium heat. Add butter or oil.
- Beat eggs with milk, salt, and pepper in a bowl
- Pour eggs into heated pan and scramble gently for 1-2 minutes until just set
- Remove eggs from heat and stir in cheese until melted
- Warm tortilla in microwave for 15 seconds or in dry pan for 30 seconds
- Place egg mixture in centre of tortilla, fold bottom up, then sides, and roll tightly
Nutrition Facts (Per Serving)
Based on 2 large eggs (12g protein), ¼ cup cheddar cheese (7g protein), whole wheat tortilla (burrito size, ~6g protein). Values vary by brand and preparation method.
🔸 Safety & Allergy Information
- Contains allergens: Eggs, dairy (cheese), gluten (wheat tortilla)
- Children under 4: Cut wrap into small, manageable pieces to prevent choking
- Food safety: Ensure eggs are fully cooked and serve immediately while warm
- Storage: Best consumed fresh, but can be wrapped and refrigerated up to 2 days
Pro Tips for Success
- Perfect scramble: Use low-medium heat and stir constantly for creamy, not rubbery eggs
- Prep ahead hack: Pre-scramble eggs Sunday night, reheat and wrap each morning
- No-mess wrapping: Fold bottom up first, then fold sides over, then roll from bottom
- Extra protein boost: Add 1 tbsp cottage cheese to the eggs for creamier texture
- Make it portable: Wrap tightly in foil for car/bus eating without mess
Kid-Friendly Variations
Veggie Power: Add finely diced bell peppers, spinach, or cherry tomatoes to eggs while cooking
Meat Lovers: Include pre-cooked bacon bits, ham pieces, or breakfast sausage
Cheese Options: Try mild mozzarella, Swiss, or Mexican blend instead of cheddar
Gluten-Free Version: Use corn tortilla or gluten-free wrap (may need to use 2 smaller tortillas)
Dairy-Free Option: Skip cheese and use dairy-free milk, or add avocado for healthy fats
Batch Prep Version: Make 5 wraps Sunday, wrap individually in foil, refrigerate, reheat 45 seconds each morning