Full English breakfast wrap
17 min · 42 g protein · 490 cals / serving
A fry-up you can hold: soft scrambled egg, seared back bacon, browned mushrooms, blistered cherry tomatoes and a spoon of baked beans rolled into a toasted wholemeal wrap with a dash of brown sauce or ketchup. All the flavours of the plate, out the door in fifteen minutes.
Ingredients
- a light coat cooking spray
- 4 back bacon medallions canadian bacon
- 200 g mushrooms, sliced
- 150 g grape tomatoes, cherry tomatoes, halved
- a large handful baby spinach
- 130 g british baked beans, about 1/3 tin, lifted out with a slotted spoon
- 2 large eggs
- 150 ml liquid egg white, from a carton, or 4–5 egg whites
- a pinch salt
- a few grinds black pepper
- 2 wholemeal wraps whole wheat tortillas
To serve
- 2 tsp ketchup, or brown sauce
Steps
- Heat a large non-stick frying pan over a high heat with a light coat of spray. Fry the bacon 1–2 minutes a side until browned, then move to a plate. Add the mushrooms and tomatoes to the pan and cook 4–5 minutes, until the mushrooms are browned and the tomatoes have blistered and split; stir in the spinach for the last 30 seconds. Tip onto the plate with the bacon.
- Warm the beans in a small pan or the microwave and lift them out with a slotted spoon, so only the sauce that clings goes into the wrap and it does not go soggy.
- Lower the heat, whisk the eggs, egg whites, salt and pepper and scramble them in the same pan, stirring gently, until just set with no liquid egg left (160°F).
- Warm the wraps in a dry pan for 20 seconds a side. Down the middle of each, lay the egg, bacon, mushrooms, tomatoes, spinach and beans, add the sauce, fold in the ends and roll up tightly. Toast seam-side down in the hot pan for a minute so it seals and crisps.
Good to know
Add a sausage or a hash brown?
Both are classic in a café breakfast wrap. A grilled reduced-fat sausage sliced lengthways adds the most flavour for the least; a hash brown adds crunch and lowers the score by about eight points.
Make them ahead for work?
Roll them tightly in foil while warm, cool, and keep in the fridge up to 2 days. Reheat in the foil in a 355°F oven for 15 minutes, or unwrapped in the microwave for 1–1 1/2 minutes, until piping hot in the middle (165°F).
Per
- Calories
- 118
- Protein
- (34%)
- 10 g
- Fat
- (27%)
- 4 g
- Carbohydrates
- (39%)
- 13 g
- of which sugar
- 3 g
- Fiber
- 3 g
- Sodium
- 337 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, 980 kcal goes into the pot and 1007 g of ingredients comes out as about 830 g of food: 118 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.