Egg and Vegetable Breakfast Wrap

Breakfast is a meal that most people tend to skip, or at the very least, skimp on, downing a quick bowl of sugary cereal or a steaming mug of coffee on the go. And while I get that mornings are busy, and that there’s not exactly time to assemble the sort of glorious brunch spread you might find on Pinterest, I also think that it’s time to reevaluate.
Breakfast isn’t just a meal like any other. It’s the first one of the day. It’s what fuels you, propels you on to another long 24 hours. How can you be expected to accomplish anything if you’re lacking in fuel, or worse, a cheap substitute, like sugar? Don’t get me wrong- I love pancakes and french toast as much as anyone else, but I also believe that those are indulgences, and should be saved for special occasions.
An ideal and powerful breakfast should consist of protein, healthy carbs, and maybe even some veg. Yes, not a three minute affair, but coming from a non-morning person like myself (emphasis on the non) it’s so worth waking up 15 minutes early to make yourself a genuine meal.
These days, I’ve been making a really crispy fried egg, on a piece of homemade sourdough bread with some avocado. It’s basically the best breakfast ever (filling and simple- don’t knock avocado toast!) but I’m all for switching things up, especially when it’s breakfast, which, if my rant above didn’t clue you in, is basically my favorite meal of the day.
With that in mind, I switched things up one morning, inspired by some breakfast tostadas I’d pinned the other day. These aren’t tostadas- that is, they aren’t toasted, but they’re delicious, so easy, and full of texture and flavor. The fried egg is crispy, bubbly and full of richness from the liquid-y yolk. The veggies cut through the richness, and the wilted spinach (one of my absolute favorite things- I sometimes use kale, too) gives everything a dark, green leafy taste, that’s complemented by the sweet and acidic burst tomatoes.
It’s like salad. It’s like an omelet. It’s like toast! But better. So much better. And best of all, it will keep you full and energized- a winner on all fronts.

egg and vegetable breakfast wrap

Yield: 1 breakfast wrap

Why I love this recipe: frying the egg with this high heat method gives it great texture and flavor, while still keeping the yolk liquid. The cherry tomatoes get fruity and a little sweet once they burst, and spinach and avocado cut down on the richness, while adding protein and healthy fats. 

  • 1 whole grain wrap/tortilla/flatbread
  • 1 egg
  • 1 cup of spinach
  • handful cherry tomatoes
  • 1/2 ripe avocado, sliced
  • olive oil
  • sea salt
  • pepper
  • hot pepper flakes
  1. Heat a pan on high for one minute. Then add a tablespoon (or a nice drizzle) of olive oil. Heat until smoking.
  2. Add egg into pan and let it cook until the white looks fully opaque, another 30 seconds to 1 minute. The egg is ready when it releases from the pan without any scraping. Remove from the heat.
  3. Transfer to wrap. On one side of egg, lay avocado slices.
  4. Saute spinach on low heat, in a little olive oil for a minute or two, until it’s wilted and cooked down. Pile the spinach on the other side of the egg.
  5. Heat some more olive oil (I know, I know) and place cherry tomatoes in pan. Let the heat soften them for a few minutes, and then squash a bit with your spatula, until burst and sizzling loudly. Remove from heat and place on spinach.
  6. Season with freshly ground salt and pepper, and some crushed red pepper.
  7. Roll into a wrap and cut in half. Eat right away!

frying egg + burst cherry tomatoes

egg on wrap

assembled wrap

egg and vegetable breakfast wrap

2 responses to “Egg and Vegetable Breakfast Wrap”

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