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High Protein Breakfast Crunch Wrap - A Satisfying Start to Your Day

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 2 servings

Ingredients
  

  • Large burrito-size whole wheat tortilla (10-inch or larger)
  • Small crispy tostada shell or a smaller corn tortilla to crisp
  • Eggs (2 large) or liquid egg whites
  • Cooked turkey sausage crumbles or lean chicken sausage
  • Shredded reduced-fat cheddar or Mexican blend cheese
  • Plain nonfat Greek yogurt (or light sour cream)
  • Salsa or hot sauce
  • Baby spinach or chopped bell peppers
  • Green onions, chopped
  • Avocado slices (optional)
  • Olive oil or avocado oil spray
  • Salt, black pepper, and a pinch of smoked paprika or chili powder

Method
 

  1. Prep the crunchy layer: If you don’t have a tostada, crisp a small corn tortilla in a dry skillet over medium heat, flipping until golden and crunchy. Set aside.
  2. Cook the sausage: In a nonstick skillet over medium heat, cook turkey sausage until browned and warmed through. Remove and set aside.
  3. Sauté the veggies: Add a light spray of oil. Cook chopped peppers and most of the green onions for 2 to 3 minutes, just until tender. Toss in a handful of spinach to wilt. Season with salt and pepper. Remove from pan.
  4. Scramble the eggs: Whisk eggs with a pinch of salt, pepper, and smoked paprika. Pour into the skillet and gently scramble until just set. Don’t overcook; they’ll finish in the wrap.
  5. Warm the large tortilla: Briefly warm the burrito tortilla in the skillet or microwave for 10 seconds so it’s flexible and less likely to tear.
  6. Assemble the base: Spread 1 to 2 tablespoons of Greek yogurt in the center of the large tortilla. Add a spoonful of salsa if you like.
  7. Build the layers: Add scrambled eggs, sausage, sautéed veggies, and a generous sprinkle of cheese. Top with the tostada shell to create the crunch barrier. If using avocado, add thin slices on top of the tostada.
  8. Fold the wrap: Fold the edges of the large tortilla up and over the tostada, working around in a circle to create a tight, sealed package. If the tortilla doesn’t cover completely, place a small cut-out circle from another tortilla on the open spot as a “patch.”
  9. Toast the wrap: Heat a little oil in the skillet over medium heat. Place the wrap seam-side down and press gently. Cook for 2 to 3 minutes until golden and crisp. Flip and cook the other side until the cheese melts and the outside is crunchy.
  10. Finish and serve: Slice in half. Garnish with remaining green onions and extra salsa or hot sauce. Serve immediately for peak crunch.