Veggie Protein-Packed Wrap (Print View)

A hearty wrap filled with colorful veggies, eggs, and spices for a nourishing morning boost.

# Components:

→ Vegetables

01 - 1 red bell pepper, diced
02 - 1 small zucchini, diced
03 - 1/2 red onion, finely chopped
04 - 30 g baby spinach, chopped
05 - 1 small tomato, seeded and diced

→ Protein & Dairy

06 - 6 large eggs
07 - 56 g shredded cheddar cheese or plant-based alternative
08 - 60 ml milk, dairy or plant-based
09 - 130 g black beans, drained and rinsed

→ Wrap & Toppings

10 - 4 large whole wheat tortillas
11 - 1/2 avocado, sliced
12 - 60 ml salsa
13 - 2 tablespoons chopped fresh cilantro (optional)

→ Spices & Seasonings

14 - 1/2 teaspoon ground cumin
15 - 1/4 teaspoon smoked paprika
16 - 1/4 teaspoon salt
17 - 1/4 teaspoon black pepper
18 - 1 tablespoon olive oil

# Directions:

01 - Heat olive oil in a large skillet over medium heat. Add onion, bell pepper, and zucchini; sauté for 5 minutes until softened.
02 - Stir in spinach and tomato; cook 2 minutes until spinach wilts. Add black beans, cumin, smoked paprika, salt, and pepper; cook 1 minute. Remove and set aside.
03 - Whisk eggs with milk in a bowl. Pour into the same skillet and scramble until just set. Remove from heat and fold in shredded cheese.
04 - Warm tortillas in a dry skillet or microwave for 20 seconds.
05 - Layer veggie mixture, scrambled eggs, avocado slices, and salsa in center of each tortilla. Sprinkle with cilantro if desired.
06 - Fold sides of tortillas inward, then roll tightly. Serve immediately or wrap in foil for portability.

# Expert Advice:

01 -
  • Every bite gives you protein, fiber, and vegetables without tasting like health food.
  • You can wrap them in foil and eat in the car, at your desk, or on a hiking trail.
  • The leftovers reheat beautifully and taste even better the next morning.
02 -
  • Seeding the tomato is not optional, I learned this after soggy burritos ruined a road trip breakfast.
  • Pull the eggs off the heat early, they keep cooking in the pan and will turn rubbery if you wait too long.
  • Warm your tortillas or they will split the second you try to fold them, trust me on this.
03 -
  • Use a cast iron skillet if you have one, it keeps the heat even and gives the veggies a better sear.
  • Don't overfill the tortilla or it won't close, less is more when it comes to rolling a tight burrito.
  • Let the filling cool for a minute before assembling, it prevents the tortilla from steaming and tearing.
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