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Coles

  • Dairy free
  • Lactose free
  • Nut free
  • Peanut free
  • Sesame free
  • Soy free
  • Shellfish free
  • Seafood free
  • Healthier living
  • Diabetes friendly
  • No added sugar
  • High in protein
  • 1 serve veg or fruit

Part burrito, part omelette and containing all your favourite breakfast ingredients, this breakfast wrap is the perfect low-carb, high-protein way to start your day.

  • Serves2
  • Cook time15 minutes
  • Prep time10 minutes
Jan-24-HL-Egg-Wrap2-976x549.jpg

Ingredients

  • 1 shortcut bacon rasher
  • 3 large free-range eggs
  • 3 large free-range egg whites
  • 1 tbs wholemeal plain flour
  • 1/2 avocado, stoned, peeled, sliced
  • 1 tsp lemon juice
  • 1 medium tomato, halved, sliced
  • 30g baby spinach leaves

Nutritional information

Per serve: Energy: 1043kJ/250 Cals (12%), Protein: 21g (42%), Fat: 15g (21%), Sat Fat: 3g (13%), Sodium: 435mg (22%), Carb: 6g (2%), Sugar: 3g (3%), Dietary Fibre: 5g (17%).

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.

Method

  1. Step 1

    Heat a 20cm (base measurement) non-stick frying pan over medium heat. Cook bacon for 3 mins or until lightly browned. Remove from pan and thinly slice.

  2. Step 2

    Combine eggs and egg whites in a large jug and whisk until combined. Sprinkle over the flour and whisk until well combined. Spray the same frying pan with olive oil spray. Place over medium heat. Pour half the egg mixture into the pan and swirl to evenly coat the base. Cook for 3-4 mins or until the egg is set. Carefully remove from pan and place on a serving plate. Repeat with remaining egg mixture.

  3. Step 3

    Divide the avocado, lemon juice, tomato, spinach and bacon evenly among the egg wraps. Carefully roll to enclose filling. Cut in half to serve.

Recipe tip

COOK. STORE. SAVE.
Clever storage:
Because wholemeal flour is less refined than white, it is more likely to go rancid. This isn’t a problem; simply transfer the remaining flour to an airtight container and store it in a cool place, preferably in the fridge.

Use it up: Don’t throw away the leftover egg yolks from the whites as they can be frozen. As yolks thicken upon freezing they need to have a pinch of salt or sugar whisked into them to destabilise them. Freeze in an ice cube container. Thaw in the fridge overnight and only use in recipes where the yolk is fully cooked – not in your protein shake!

Smart swap: These eggy wraps are perfect for using up leftovers, from bolognaise sauce to shaved ham or other deli meats, or the grated end of your parmesan block. Raid your crisper box and steam some broccoli or roast some vegetables. Eggs get along with pretty much everything so this recipe can be as versatile as the ingredients you have in your fridge or cupboard.  

Why you should start your day with an omelette wrap

Move over BLAT and enter the BLATO – that is bacon, lettuce, avocado and tomato omelette. Well, the lettuce is spinach but you get the gist. Like a breakfast burrito without the bready tortilla, our breakfast egg wrap recipe uses a light, but sturdy eggy crepe to wrap and enclose the filling. The eggs are whisked with only a tablespoon of wholemeal flour, which is enough to give them structure but not enough to up the carb count. What’s more, on those mornings when time is not on your side, roll the completed wrap in a piece of non-stick baking paper and some foil and you have breakfast on the go. Love eggs for breakfast? Try our healthy breakfast fry-up which is perfect with some sourdough or this crowd-pleasing healthy poached eggs with spinach and mushrooms.  

How to make the best egg roll wraps

As this recipe comes together quickly, make sure all your filling ingredients are ready and prepped. Have your bacon and avocado chopped, tomato sliced and spinach ready to quickly fill your just-cooked eggy wraps. The eggs and whites need a good whisk – this not only breaks them up but also aerates them, helping the omelette to become light and fluffy. If making a bigger batch, use handheld beaters to make light of this work. Place your omelette on a chopping board and pile in the filling ingredients. Then carefully fold in the sides of the wrap and roll to enclose. For another nutritional option, try this healthy vegetable and ricotta omelette

Make egg wraps part of your batch cooking

If you’re the type to devote a bit of time over the weekend to get ahead through the week, then make this recipe part of your food prep schedule. Double or triple the recipe depending on how many wraps you’ll need and once cooked and cooled, stack them with baking paper between each one. You can then either wrap in a layer of plastic then foil, or place in a large sealable bag. Freeze the wraps for up to 3 months. Take a wrap out at night and allow it to defrost in the fridge, ready to be warmed and stuffed with your fillings for breakfast.

Breakfast wrap ideas for lunch and dinner

Some other ingredient alternatives include swapping the bacon for smoked salmon or crumbled fetta cheese or adding a warmed, chopped hash brown to the filling. By playing around with your filling ingredients our egg wrap recipe can also become a low-stress lunch, dinner or supper. For lunch, you could add shredded BBQ chicken and maybe some creamed corn. As this recipe riffs on the idea of an egg tortilla, play around with other Mexican ingredients. Add some cheese to the mix or swap the bacon for chorizo. Bulk out with some refried beans or fried potato and you have dinner. For an elegant supper, try sautéing some mushrooms and piling them into the omelette along with crumbled goat’s cheese and fresh rocket leaves. For more ideas, check out our collection of easy healthy recipes for more inspiration. 

FAQs

Breakfast egg wraps

Breakfast egg wraps
  • Serves2
  • Cook time15 minutes
  • Prep time10 minutes
Ingredients
  • 1 shortcut bacon rasher
  • 3 large free-range eggs
  • 3 large free-range egg whites
  • 1 tbs wholemeal plain flour
  • 1/2 avocado, stoned, peeled, sliced
  • 1 tsp lemon juice
  • 1 medium tomato, halved, sliced
  • 30g baby spinach leaves
    Description

    Part burrito, part omelette and containing all your favourite breakfast ingredients, this breakfast wrap is the perfect low-carb, high-protein way to start your day.

    Method
    1. Step 1

      Heat a 20cm (base measurement) non-stick frying pan over medium heat. Cook bacon for 3 mins or until lightly browned. Remove from pan and thinly slice.

    2. Step 2

      Combine eggs and egg whites in a large jug and whisk until combined. Sprinkle over the flour and whisk until well combined. Spray the same frying pan with olive oil spray. Place over medium heat. Pour half the egg mixture into the pan and swirl to evenly coat the base. Cook for 3-4 mins or until the egg is set. Carefully remove from pan and place on a serving plate. Repeat with remaining egg mixture.

    3. Step 3

      Divide the avocado, lemon juice, tomato, spinach and bacon evenly among the egg wraps. Carefully roll to enclose filling. Cut in half to serve.