Description
Egg Breakfast Roll-Ups are a quick, nutritious, and customizable handheld breakfast option that combines fluffy eggs with cheese, fresh vegetables, and optional proteins, all wrapped in a whole wheat tortilla or wrap. Perfect for busy mornings, these roll-ups are portable, kid-friendly, and ready in under 10 minutes, offering a balanced meal full of protein and vegetables.
Ingredients
Scale
Egg Mixture
- 3 large eggs
- Pinch of salt
- Pinch of black pepper
- Pinch of paprika
Fillings
- 1/4 cup shredded cheddar or mozzarella cheese
- 1/4 cup chopped fresh vegetables (bell peppers, spinach, or tomatoes)
- Optional: 2 tablespoons cooked bacon, sausage, or tofu bits
Wrap
- 1 whole wheat tortilla or wrap
Instructions
- Prepare the eggs: Crack the eggs into a bowl and whisk thoroughly with a pinch of salt, pepper, and paprika until the mixture is smooth and slightly frothy.
- Cook the eggs: Heat a non-stick skillet over medium heat and pour in the eggs, gently spreading them out to form a thin, even layer. Cook until just set but still soft, then carefully flip to briefly cook the other side, creating a flexible egg “sheet.”
- Add fillings: Sprinkle your chosen cheese, vegetables, and optional proteins evenly over the egg sheet while it’s still warm to help everything meld together.
- Roll it up: Place the egg sheet on a whole wheat tortilla or wrap, then roll tightly to form a neat cylinder. Secure with a toothpick if needed.
- Optional finishing touch: For a slightly crispy exterior, toast the roll-up in a pan or sandwich press for 1-2 minutes on each side until golden brown.
Notes
- Use room temperature eggs for fluffier and more even cooking.
- Don’t overcook the egg sheet; keep it soft and pliable to prevent cracking.
- Prep fillings in advance to save time on busy mornings.
- Try different cheeses like feta, goat cheese, or Swiss for varied flavors.
- Wrap tightly but gently to hold the roll-up together without squeezing out ingredients.
Nutrition
- Serving Size: 1 roll-up
- Calories: 350
- Sugar: 3g
- Sodium: 450mg
- Fat: 22g
- Saturated Fat: 8g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 3g
- Protein: 20g
- Cholesterol: 370mg
Keywords: egg breakfast roll-ups, quick breakfast, portable breakfast, protein breakfast, healthy breakfast, kid-friendly breakfast, customizable breakfast
