In order to get your day off to a good start, it’s important to eat a healthy breakfast that will fill you up while giving you the energy to tackle your morning tasks. Unfortunately, busy weekday mornings often leave little time for nutritious morning meals — that’s when breakfast wraps come come into play. Wraps are packed with healthy ingredients and are great on-the-go breakfasts for mornings when you don’t have time for a sit-down meal. Whether you’re craving eggs, fruit, veggies, or granola, these four healthy breakfast wraps will satisfy your stomach and busy schedule.
1. Grilled Spinach Feta Egg Breakfast Wrap
In just 10 minutes, you can be out the door with a healthy breakfast wrap in hand. SparkRecipes’ grilled spinach feta egg breakfast wrap is bursting with big flavors and healthy ingredients, ensuring you and your tastebuds are happy. The recipe yields 1 serving, which contains 321.7 calories, 11.1 grams of fat, 5.3 grams of fiber, and 22.5 grams of protein.
- ⅓ cup Eggbeaters
- 1 tablespoon sun-dried tomatoes in olive oil
- ½ cup spinach, fresh
- 1 ounce fat-free tomato and basil feta cheese
- 1 medium whole-grain tortilla
- Cooking spray
Directions: Use two skillets, one small and one medium. Coat the medium skillet with cooking spray and add eggs. Cook them through and make them into a small rectangle shape. When eggs are done cooking, remove them from skillet onto plate. In the small skillet, add sun-dried tomatoes in oil and spinach, and cook until spinach is wilted. Then add the feta and heat until it’s somewhat melted.
Back in the medium skillet, add some more cooking spray and then grill the tortilla lightly and add egg to middle of tortilla. Take the tortilla with egg out of skillet and add the tomato-spinach-feta mixture on top. Then wrap the tortilla like an envelope — one side in first, then fold over top and bottom. Return wrap to skillet and grill lightly on each side until warmed through.
2. Healthy Italian Breakfast Wraps
Skip sweet-tasting breakfasts and instead prepare Food.com’s savory wrap, which consists of veggies, cheese, turkey bacon, and egg substitute. Filled with protein, fiber, and nutrients, we can’t think of a better way for you to start your day.
- 2 whole-wheat tortillas
- ¾ cup egg substitute
- ¼ cup fat-free mozzarella cheese
- ½ teaspoon olive oil
- 1 garlic clove, minced
- 1 ounce fresh mushrooms
- 1 ounce zucchini, diced
- 1 ounce green pepper, diced
- 1 small shallot, sliced
- 5 grape tomatoes, halved
- 1 slice turkey bacon, diced
- 1½ teaspoons Italian seasoning
- ½ teaspoon pepper
- Salt, to taste
- 2 tablespoons water
- Parmesan cheese
Directions: Heat a nonstick skillet over medium heat. Add olive oil, garlic, bacon, and shallots. Sauté for 2 minutes. Add all other vegetables, salt, and pepper, and sauté for 6 to 8 minutes, until vegetables are softened to your liking. In a small bowl, beat egg substitute, water, and Italian seasoning.
Add egg mixture to skillet and let it set for 3 to 5 minutes, almost like you are making a frittata. When the mixture is starting to solidify through the middle, begin to scramble gently and continue until eggs are cooked through. Add tomatoes and mozzarella cheese, and cook until cheese is melted. Serve in tortillas and top with Parmesan if desired.
3. Scrambled Egg Wraps
Protein-packed eggs and fiber-filled veggies are the perfect way to start your day. To make Taste of Home’s recipe, which yields 6 servings, even healthier, use whole-wheat tortillas.
- 1 medium sweet red pepper, chopped
- 1 medium green pepper, chopped
- 2 teaspoons canola oil
- 5 plum tomatoes, seeded and chopped
- 6 eggs
- ½ cup soy milk
- ¼ teaspoon salt
- 6 flour tortilla (8 inches), warmed
Directions: In a large nonstick skillet, sauté peppers in oil until tender. Add tomatoes; sauté 1 to 2 minutes longer. Meanwhile, in a large bowl, whisk the eggs, soy milk, and salt. Reduce heat to medium; add egg mixture to skillet. Cook and stir until eggs are completely set. Spoon ⅔ cup mixture down the center of each tortilla; roll up.
4. Cinnamon French Toast Breakfast Wrap
You’re in for a nutritious treat with Kim’s Cravings’ cinnamon French toast breakfast wrap. Feel free to get creative and add additional toppings. Bananas, strawberries, blueberries, nut butter, and shredded unsweetened coconut will all taste wonderful with this heavenly morning meal.
- 1 large wrap
- 2 eggs
- 1 teaspoon cinnamon
- ½ teaspoon vanilla extract
- Diced banana
- Diced strawberries
- Nut butter
- Shredded unsweetened coconut
- Maple syrup
Directions: Grease a large nonstick skillet with nonstick cooking spray or with coconut oil and set over medium-high heat. In a shallow dish, whisk eggs, cinnamon, and vanilla to combine. Dip wrap in in egg mixture, turning to coat, then transfer to skillet.
Cook wrap until golden and cooked, about 2 to 4 minutes per side. Transfer to a plate and cook any remaining egg mixture as you would an omelet. Add your choice of toppings, roll, and cut in half. Top with syrup and coconut, if desired, and serve.