This Egg and Veggie Breakfast Wrap is a quick, healthy, and delicious way to start your day. Packed with protein-rich eggs, fresh veggies, and gooey mozzarella cheese, it’s a versatile breakfast that can be customized to your taste. Ready in just minutes, it’s perfect for busy mornings or a leisurely brunch.
Preparation Time
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
Ingredients
For the Egg Filling:
- 3 large eggs
- A pinch of salt
- A pinch of black pepper
- A dash of red pepper flakes (optional for heat)
- 2 tablespoons green onions, chopped
For the Wrap:
- 1 medium-sized tortilla (whole wheat, corn, or your preference)
- 1 small tomato, diced
- A handful of fresh spinach leaves (or any greens you like)
- 1/4 cup mozzarella cheese, shredded
Directions
- Prepare the Eggs:
- Crack the eggs into a mixing bowl.
- Add salt, black pepper, and red pepper flakes if desired.
- Stir in the chopped green onions and whisk until well combined and slightly frothy.
- Cook the Eggs:
- Heat a non-stick frying pan over medium heat.
- Pour the egg mixture into the hot pan and let it cook undisturbed for 1-2 minutes until the edges start to set.
- Add the Tortilla:
- Place the tortilla gently on top of the eggs while they’re still slightly wet.
- Let it sit for about 1 minute to warm the tortilla and firm up the eggs.
- Flip the Egg and Tortilla:
- Use a spatula to carefully flip the egg and tortilla over, so the tortilla is now on the bottom.
- This step ensures the tortilla gets lightly toasted and the eggs cook evenly.
- Add the Fillings:
- On the cooked side of the eggs, layer diced tomatoes, fresh spinach leaves, and shredded mozzarella cheese.
- The heat will start to melt the cheese for a gooey, delicious filling.
- Fold and Cook:
- Fold the tortilla over the fillings to create a wrap or fold it in half like a quesadilla.
- Cook for 1-2 more minutes until the cheese is fully melted and the tortilla is golden brown.
Serving Suggestions
- Serve with a side of salsa, guacamole, or sour cream for dipping.
- Pair with a fresh fruit salad for a balanced breakfast.
- Add a drizzle of hot sauce or sriracha for an extra kick.
- Serve alongside a refreshing smoothie or a cup of coffee.
Cooking Tips
- Use a low-carb or gluten-free tortilla if preferred.
- Customize the fillings with your favorite vegetables, such as bell peppers, mushrooms, or avocado.
- Cook the eggs over low-medium heat to prevent burning and ensure a soft texture.
- For extra flavor, sprinkle fresh herbs like parsley or cilantro over the fillings before folding.
Nutritional Benefits
- Eggs provide high-quality protein and essential nutrients like choline.
- Spinach is a great source of iron, vitamins, and antioxidants.
- Tomatoes add a dose of vitamin C and lycopene.
- Mozzarella cheese contributes calcium and protein for strong bones and muscles.
Dietary Information
- Vegetarian-friendly.
- Adaptable to gluten-free or low-carb diets with alternative tortillas.
Nutritional Facts (per wrap, approximate)
- Calories: 280
- Protein: 16g
- Fat: 14g
- Carbohydrates: 20g
- Fiber: 3g
Storage
- Best served fresh, but can be refrigerated for up to 1 day.
- To reheat, warm in a skillet over medium heat or microwave for 30-60 seconds.
- Avoid freezing as the texture of the eggs may change.
Why You’ll Love This Recipe
- Quick and easy to make for busy mornings.
- Fully customizable with your favorite fillings and flavors.
- A perfect balance of protein, veggies, and cheesy goodness.
- Portable and mess-free, making it ideal for on-the-go breakfasts.
Conclusion
This Egg and Veggie Breakfast Wrap is a delightful way to start your day with a burst of flavor and nutrition. With its fresh ingredients and cheesy filling, it’s a breakfast that satisfies both your taste buds and your hunger. Try it today and enjoy a wholesome, delicious meal in just minutes!
Frequently Asked Questions
- Can I use egg whites instead of whole eggs?
Yes, substitute 4-5 egg whites for the whole eggs if you prefer. - Can I make this ahead of time?
Yes, prepare and store in the refrigerator for up to 1 day. Reheat before serving. - Can I add meat to this wrap?
Absolutely! Cooked bacon, sausage, or diced ham make great additions. - What other cheeses work well?
Cheddar, feta, or pepper jack cheese are excellent substitutes. - Can I use raw spinach instead of cooking it?
Yes, fresh spinach works perfectly as it wilts slightly from the heat of the eggs. - How do I prevent the wrap from getting soggy?
Drain any excess liquid from the tomatoes and avoid overfilling the tortilla. - Can I use a different tortilla?
Yes, corn, flour, or gluten-free tortillas all work well. - Can I add avocado?
Definitely! Add slices of avocado for extra creaminess and flavor. - Is this recipe kid-friendly?
Yes, it’s easy to customize and perfect for kids. Skip the red pepper flakes if they prefer a milder flavor. - Can I use frozen vegetables?
Yes, thaw and drain frozen vegetables before adding to the wrap.