Simple Folded Egg Brekkie Wrap

Written By Melissa Hobbs

Brekkie wraps are such an underrated option for any mealtime - breakfast, lunch or even… brinner? You can alter the ingredients and flavours according to what you have on hand, making yours as simple or gourmet as you like!

Ingredients:

  • 1 tbsp extra virgin olive oil

  • 2-3 eggs

  • Seasonings: salt/pepper/chilli flakes/turmeric powder etc

  • Wrap or mountain bread

  • Rocket (handful)

  • Grated cheese (1/4 cup)

  • Sriracha or tomato sauce

Method:

  • Heat olive oil in a frypan over moderate heat.

  • Crack the eggs into a mixing bowl.

  • Whisk lightly with a fork until well combined, adding a dash of water if desired.

  • Season with your preferred seasonings.

  • Pour the egg mix into the frypan and use a spatula/turner to fold the edges back into a rough rectangular shape as it starts to cook. When it is holding its form and almost cooked through, turn it over to finish cooking the other side. Remove from the pan and place onto your wrap.

  • Add your cheese, rocket and sauce on top of the egg.

  • Secure the wrap by folding the bottom up and then bringing in the left and right sides. Place in the frypan with the folded sides down to seal the wrap closed. Allow to brown for about 2 minutes, then flip to lightly toast the other side.

Focused on your protein intake? An average large 60g egg contains approximately 6g of protein, so using 2 eggs will provide around 12g of protein and using 3 eggs about 18g.

If you are aiming for a decent serve of protein between 20-30g in your main meals, then you may want to add some cottage cheese or bacon into the eggs before cooking, or include some smoked salmon, ham, shredded chicken breast or other protein source when assembling your wrap. Some examples of the protein content of these are:

  • Smoked salmon: 25g slice = 6.1g protein

  • Chicken breast, baked: 50g = 14.5g protein

  • Bacon, shortcut: 22g rasher = 6.7g protein

  • Ham, leg, lean: 25g slice = 4.2g protein

  • Tasty cheese: 30g = 7.4g protein

  • Cottage cheese: 50g = 8.5g protein

    *If you are watching calorie and fat intake, then cottage cheese is the lower calorie and fat option compared to something like tasty cheese. 100g of cottage cheese contains 556kj, 5.7g of fat and 17g of protein, whereas 100g of tasty cheese contains 1689kj, 33.5g of fat and 24.6g of protein.

*Protein data sourced from The Australian Food Composition Database: https://afcd.foodstandards.gov.au/

Melissa Hobbs
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