Close up amateur photo from reddit. taken with an iphone 15 pro. JUICY mouthwatering delicious Healthy Breakfast Wraps, the recipes ingredients: whole wheat tortillas, scrambled eggs, turkey bacon, spinach, avocado, feta cheese, tomatoes will detailed, Enjoy a taste of the tropics with this vibrant and mouthwatering recipe.
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You know those mornings when you need something quick but don’t want to compromise on nutrition? That’s exactly why I created these healthy breakfast wraps. Moreover, they’re portable, packed with protein, and honestly—they taste way better than anything you’d grab at a drive-through.
In fact, I’ve been making these healthy breakfast wraps for years, constantly tweaking the recipe until it became the perfect balance of flavor and nourishment. Whether you’re rushing out the door or enjoying a slow weekend morning, these protein-packed breakfast wraps deliver every time. Plus, they’re incredibly versatile—you can easily prep them ahead or customize them based on what you have in your fridge. Additionally, let me show you how simple healthy eating can be.
Furthermore, these healthy breakfast wraps are perfect for meal prep too. If you’re looking for more quick breakfast ideas, however, check out my egg white omelette guide or these banana trail mix breakfast bars for grab-and-go options.
Healthy Breakfast Wraps
Healthy Breakfast Wraps Ingredients
- 4 whole wheat tortillas (8-inch)
- 8 large eggs
- 4 slices turkey bacon (cooked and crumbled)
- 2 cups fresh spinach
- 1 ripe avocado (sliced)
- ½ cup crumbled feta cheese
- 1 medium tomato (diced)
- ¼ cup red onion (finely chopped)
- 2 tablespoons olive oil
- Salt and black pepper to taste
- Optional: hot sauce or salsa for serving
How to Make Healthy Breakfast Wraps (Step-by-Step)
- First, heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat. Then, add the chopped red onion and sauté for about 2 minutes until softened and fragrant.
- Next, add the fresh spinach to the skillet and cook for 1-2 minutes until wilted. Season lightly with salt and pepper, then transfer to a plate and set aside.
- Meanwhile, in a medium bowl, whisk together the eggs with a pinch of salt and pepper until well combined. After that, heat the remaining tablespoon of olive oil in the same skillet over medium-low heat.
- Pour the whisked eggs into the skillet and cook, stirring gently with a spatula, until the eggs are softly scrambled and just set. This should take about 3-4 minutes. However, remove from heat immediately to prevent overcooking.
- Subsequently, warm the whole wheat tortillas in a dry skillet or microwave for about 15-20 seconds until pliable. As a result, this makes them easier to wrap without tearing.
- Now, to assemble each wrap, place a warm tortilla on a flat surface. Then, layer with a quarter of the scrambled eggs, spinach mixture, crumbled turkey bacon, avocado slices, diced tomato, and feta cheese.
- Carefully fold the bottom of the tortilla up over the filling, then fold in both sides and roll tightly from bottom to top. If needed, secure with toothpicks, or alternatively, wrap in parchment paper for easy handling.
- Finally, serve immediately while warm, or wrap tightly in foil and refrigerate for up to 3 days. To reheat, simply warm in a 350°F oven for 10 minutes or microwave for 1-2 minutes until heated through.
Breakfast Wrap Nutrition Facts (per serving)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 385 | 19% |
| Total Fat | 22g | 28% |
| Saturated Fat | 6g | 30% |
| Cholesterol | 395mg | 132% |
| Sodium | 685mg | 30% |
| Total Carbohydrates | 26g | 9% |
| Dietary Fiber | 5g | 18% |
| Sugars | 3g | – |
| Protein | 21g | 42% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Healthy Breakfast Wraps FAQ
Can I make these breakfast wraps ahead of time?
Absolutely! In fact, these healthy breakfast wraps are perfect for meal prep. First, assemble them completely, then wrap each one tightly in foil or parchment paper, and store in the refrigerator for up to 3 days. Additionally, you can also freeze them for up to 2 months—just make sure to wrap them individually in plastic wrap, then place in a freezer bag. To reheat, simply thaw overnight in the fridge and warm in the oven at 350°F for about 10 minutes. For more meal prep inspiration, check out my healthy meal prep guide.
What can I substitute for turkey bacon?
There are plenty of great alternatives! For instance, try regular bacon if you prefer, or alternatively, go for plant-based options like tempeh bacon or coconut bacon for a vegetarian version. Moreover, you can also skip the bacon entirely and add extra protein with black beans, grilled chicken, or even a scoop of Greek yogurt mixed with herbs. In fact, the beauty of these wraps is how adaptable they are to your dietary needs.
Can I use regular flour tortillas instead of whole wheat?
Yes, you can definitely use regular flour tortillas, though whole wheat adds more fiber and nutrients. However, if you want to keep it on the healthier side, look for tortillas with at least 3 grams of fiber per serving. Alternatively, you could also try almond flour wraps, coconut wraps, or even large lettuce leaves for a low-carb option. Ultimately, the filling is so flavorful that it works well with just about any wrap!
How do I prevent my breakfast wrap from getting soggy?
Great question! First, the key is to avoid overloading with wet ingredients and to let your cooked ingredients cool slightly before assembling. Additionally, make sure your scrambled eggs aren’t too wet, and pat the tomatoes and spinach with a paper towel to remove excess moisture. Furthermore, if you’re meal prepping, store the avocado and tomatoes separately and add them just before eating. Finally, wrapping the tortilla tightly also helps keep everything together and prevents leaking.
What’s the best way to warm up these wraps?
For the best texture, I recommend reheating in the oven or toaster oven at 350°F for about 10 minutes, wrapped in foil. As a result, this keeps the tortilla from getting too crispy while warming everything evenly. On the other hand, if you’re short on time, the microwave works too—just wrap the breakfast wrap in a damp paper towel and heat for 1-2 minutes. Importantly, the damp towel helps steam the tortilla so it doesn’t dry out. Alternatively, you can also reheat in a skillet over medium heat, turning occasionally, which gives you a nice crispy exterior.
Are these breakfast wraps kid-friendly?
Definitely! In fact, kids love these healthy breakfast wraps because they’re easy to eat and you can customize them. Moreover, if your kids are picky, let them choose their own fillings. For example, skip the onions or feta if needed, and add mild cheddar cheese instead. Additionally, you can also cut the wraps into smaller pinwheels for younger children—they look fun and are easier for little hands to manage. Best of all, it’s a sneaky way to get them to eat spinach and other veggies too!