One-pan egg tortilla breakfast wrap
9 min · 43 g protein · 461 cals / serving
The tortilla hack: pour the eggs into the pan, press a tortilla on top so it cooks right into the omelette, flip, then fill with ham, wilted spinach, sharp cheddar and salsa and fold it up. A crisp, golden, eggy wrap that holds together in one hand on the way out.
Ingredients
- a light coat cooking spray
- 2 big handfuls baby spinach
- 1/2 red bell pepper, thinly sliced
- 1 large egg
- 3/4 cup liquid egg white, from a carton
- 1 small pinch salt
- a grind black pepper
- 1 medium (8 inch) whole wheat tortilla
- 2 thin slices deli ham
- 2 tbsp shredded reduced fat cheddar cheese
- 1/3 cup salsa
Steps
- Heat a nonstick skillet the size of your tortilla over medium heat with a light coat of spray. Soften the pepper for 2 minutes, add the spinach for 30 seconds until wilted, then tip both onto a plate.
- Whisk the egg, egg whites, salt and pepper, pour into the pan and tilt so it covers the bottom. Immediately press the tortilla on top of the wet egg. Cook 1 1/2–2 minutes, until the egg is set underneath and glued to the tortilla, then flip the whole thing so the egg side faces up.
- Lay the ham, pepper, spinach and cheese over one half and spoon on the salsa. Fold in half, press with the spatula and cook 1 minute a side, until the cheese melts and the tortilla is crisp and golden and the egg is fully set (160°F). Cut in half and eat, or wrap in foil to go.
Good to know
The egg slid off the tortilla?
Press the tortilla on while the egg is still completely wet, and use a pan no bigger than the tortilla so the egg cannot run out past it. Medium heat, not high, gives it time to bond.
Other fillings?
Smoked turkey, leftover chicken, roasted peppers, black beans or a spoon of cottage cheese all fold in well. Keep the fillings to one half so it still closes.
Lower carb?
Use a low-carb tortilla of the same size; it crisps the same way, and the wrap scores about 71 instead of 66.
Per
- Calories
- 98
- Protein
- (39%)
- 9 g
- Fat
- (32%)
- 3 g
- Carbohydrates
- (29%)
- 8 g
- of which sugar
- 2 g
- Fiber
- 2 g
- Sodium
- 389 mg
More breakfast
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 461 kcal goes into the pot and 552 g of ingredients comes out as about 472 g of food: 98 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.