Spicy Egg Wrap

Tuesday, January 10, 2012

Breakfast is my favorite meal of the day, but sometimes I want something with some extra kick. That’s when I make my quick and easy egg wrap. Though I typically make it for breakfast, I’ve been known to whip this up for a speedy family dinner too.


Choosing Your Ingredients

  • Eggs:  Choose large white or brown eggs. If you need to bulk up egg, add 1 to 2 egg whites in order to keep cholesterol in check.
  • Tortilla: Choose a 6 or 8-inch whole wheat tortilla. Larger than that, the calories will start to go above 200 per tortilla.
  • Cheese: Look for cheese with fewer than 5 grams of fat per serving. If you’re on a heart healthy diet and want to reduce the cholesterol and saturated fat, soy versions are available.
  • Salsa: Processed tomatoes have a ton of the antioxidant lycopene. Choose mild versions for the kids.

Spicy Egg Wrap

Yield: 1 serving

1 large egg
Dash black pepper
Cooking spray

1 (8-inch) whole wheat tortilla
1 slice light cheese (like cheddar, edam, mozzarella)
2 tablespoons hot salsa

Place whole wheat tortilla on a plate.

Heat a nonstick skillet coated with cooking spray over medium heat.  In a small bowl, beat the eggs and pepper. Pour egg mixture in skillet. As eggs begin to set, lift and fold eggs until thickened and no visible liquid from the eggs remain. Remove from heat and place in the center of the tortilla.

Top egg with 1 slice cheese and 2 tablespoons salsa. Fold and enjoy!

Nutrition info per serving:
Calories: 297
Total Fat:  12 grams
Saturated Fat: 3 gram
Total Carbohydrate: 29 grams
Sugar: 3
Fiber:  6 grams
Protein:  20 grams
Sodium:  854 milligrams
Cholesterol: 196 milligrams

Filed under Recipes  |  Comments: more

12 Comments on “Spicy Egg Wrap

Tara Burner Says:

looks yummy and fast to make

Theodora Says:

Looks like my favorite breakfast–the spinach feta wrap from Starbucks! 🙂

Angie @ Losing It and Loving It Says:

I love egg wraps! And hot salsa and hot sauce makes me smile!

Win Eggland’s Best Eggs! - Toby Amidor Nutrition Says:

[…] My Spicy Egg Wrap […]

The Fastest Breakfasts for Busy Mornings - Eating Healthy To Lose Weight Says:

[…] Egg Breakfast Burrito (Note: m&#1072k&#1077 th&#1077 salsa verde th&#1077 night before)Spicy Egg WrapOatmealIf &#1091&#959&#965’re cooking during &#1091&#959&#965r morning r&#965&#1109h, […]

Homepage Says:

… [Trackback]…

[…] Read More Infos here: tobyamidornutrition.com/2012/01/spicy-egg-wrap/ […]…

A Look Back At 2012 - Toby Amidor Nutrition Says:

[…] Spicy Egg Wrap […]

Kid-Friendly Breakfast Ideas | Healthy Eats – Food Network Healthy Living Blog Says:

[…] Scrambled Egg Wrap […]

Kid-Friendly Breakfast Ideas Says:

[…] Scrambled Egg Wrap […]

Kid-Friendly Breakfast Ideas | honeymash2 Says:

[…] Scrambled Egg Wrap […]

Kid-Friendly Breakfast Ideas | HoneyMash Says:

[…] Scrambled Egg Wrap […]

David Says:

Breakfast burritos or spicy egg wraps as you call them are delicious. When I was in the fire department we made them quite often, but with many more ingredients. You know how firefighter love to eat!

One thing I learned from a fellow firefighter is that chopped up chives, the green part of the green onion scrambled in with the eggs and then melted cheese on top…..scrumptious flavor!

Leave a Comment