When you want a nutritious and satisfying breakfast without too much hassle, these egg and veggie breakfast wraps are the perfect solution.
The recipe is quick, easy to prepare, and highly customizable based on your preferred veggies or seasonings.
Ingredients:
- 1 tablespoon olive oil
- 1 yellow onion, diced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 cup spinach, chopped
- 8 large eggs
- 3 tablespoons skim milk
- 1 teaspoon mixed herbs (thyme, oregano, basil)
- Dash of salt and pepper, to taste
- 1/2 cup low-fat shredded cheddar cheese
- 4 whole wheat tortillas (8-inch)
Equipment:
- Large skillet or non-stick pan
- Whisk
- Medium-sized mixing bowl
- Spatula
- Knife and cutting board
- Measuring spoons
Step 1: Prepare the Veggies
Before you start cooking, gather all your vegetables and prep them. Begin by dicing the yellow onion, red bell pepper, and zucchini into small, uniform pieces. For the spinach, chop it roughly, making sure there are no large leaves remaining. This will ensure the vegetables cook evenly and blend well into the eggs.
Step 2: Sauté the Vegetables
Once your vegetables are ready, it’s time to bring out their flavors. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Once the oil is hot, add the diced onion and sauté it for about 3–4 minutes. You’ll know it’s ready when the onion becomes translucent and releases a sweet aroma.
Afterward, toss in the diced red bell pepper and zucchini. Stir the veggies regularly for an additional 4–5 minutes, or until they soften and begin to brown slightly. Don’t rush this step! The slow caramelization enhances the flavor of the vegetables, making the wrap even tastier.
When the veggies have cooked down, add the chopped spinach and sauté for another minute or two. Spinach cooks quickly, so keep an eye on it. Once it wilts and turns a deep green, you can remove the skillet from the heat and set the veggies aside.
Step 3: Whisk the Eggs
While the vegetables are cooling down, let’s move on to the eggs. Crack all 8 large eggs into a medium-sized mixing bowl. To make them fluffier, add 3 tablespoons of skim milk. Whisk the eggs and milk together until fully combined. You’re aiming for a smooth consistency without any visible streaks of egg whites.
Next, season the egg mixture with 1 teaspoon of mixed herbs, along with a dash of salt and pepper to your liking. The mixed herbs give the eggs a lovely flavor that pairs well with the sautéed vegetables.
Step 4: Scramble the Eggs
Now, return your skillet to the stovetop. There’s no need to clean it since the veggies were cooked there earlier — it’ll add extra flavor to the eggs! Heat the skillet over medium-low heat and pour in the egg mixture.
Allow the eggs to sit undisturbed for about 30 seconds so that they begin to set on the bottom. Then, using a spatula, gently stir and scramble the eggs. Continue to cook them over low heat, stirring occasionally to prevent them from sticking or overcooking. You want soft, creamy scrambled eggs, so don’t rush the process.
Once the eggs are almost fully cooked but still slightly runny, add the sautéed veggies back into the pan. Fold them gently into the eggs until everything is evenly combined. Cook for another 1–2 minutes, or until the eggs are fully cooked but not dry.
Step 5: Assemble the Wraps
With your eggs and veggies ready, it’s time to assemble the wraps. Take the whole wheat tortillas and lay them flat on a clean surface. Divide the egg and veggie mixture evenly among the four tortillas, spooning the mixture onto the center of each one.
Sprinkle a little shredded low-fat cheddar cheese over the egg mixture in each wrap. The warmth of the eggs will begin to melt the cheese slightly, adding a creamy and flavorful layer.
Step 6: Fold and Serve
To wrap everything up, fold the sides of each tortilla inward and roll them up tightly, making sure the filling stays intact. If you prefer, you can lightly toast the wraps in a dry skillet for a minute or two on each side to give them a crisp texture and help hold them together.
Slice the wraps in half, and your simple egg and veggie breakfast wraps are ready to serve! For an added touch, you can serve these with a side of salsa, avocado slices, or even a dollop of Greek yogurt for extra creaminess.
Tips and Variations:
Here are a few ideas to customize your breakfast wraps to your taste:
- Switch up the veggies: If you don’t have zucchini, try using mushrooms, tomatoes, or broccoli. Any vegetable will work well in this recipe!
- Add some heat: For a spicier version, you can toss in a few dashes of hot sauce or add diced jalapeños to the veggie mix.
- Go protein-packed: For a higher protein boost, add black beans or diced turkey sausage to the filling.
- Make them ahead: You can prepare the egg and veggie mixture ahead of time and store it in the fridge for up to 3 days. When you’re ready to eat, simply reheat the filling and assemble the wraps.
- Freezer-friendly: If you want to prepare wraps for the week, make extra and wrap them in aluminum foil before placing them in the freezer. They can be reheated directly in the microwave or oven for a quick, no-fuss breakfast.
Nutritional Information (Per Wrap):
- Calories: Approximately 310
- Protein: 19g
- Carbohydrates: 24g
- Fat: 13g
- Fiber: 6g
Why These Wraps Are Perfect for Breakfast
These egg and veggie breakfast wraps are not just delicious but also balanced. The eggs provide a good source of high-quality protein, which helps keep you full throughout the morning. Meanwhile, the variety of vegetables adds important vitamins, minerals, and fiber to your meal. The whole wheat tortillas bring in complex carbohydrates that give you lasting energy without a blood sugar spike.
Plus, these wraps are incredibly versatile. You can easily modify the ingredients to suit your personal taste or use what’s available in your fridge. Whether you’re in a rush or looking for a nutritious, sit-down breakfast, this recipe hits the mark.
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Conclusion
The simple egg and veggie breakfast wrap is your go-to recipe for a nutritious, flavorful, and satisfying breakfast. It’s a great way to incorporate vegetables into your morning routine while enjoying a hearty meal. Whether you’re meal prepping or making it fresh, these wraps will keep you energized for the day ahead.
