Mornings are crazy enough without having to think about whether you’re getting enough protein and carbs in your morning meal to fuel your day. This quick breakfast solution takes the guesswork out of healthy eating by providing the right combo of nutrients, plus, you can wrap it up and take it to go.
Egg & Cheese Breakfast Roll
Total time: 20 min
Makes 1 serving
1 large egg
2 large egg whites
1 Tbsp water
Non-stick spray
1/4 cup chopped onions
1/2 diced red bell pepper
1/8 tsp salt
1/8 tsp freshly ground fresh pepper
1 whole-wheat medium tortilla
1 Tbsp crumbled feta cheese
1. Whisk together the eggs and water in a small bowl. Spray a medium pan with the non-stick oil. Heat over medium heat.
2. Add chopped onions and bell pepper and cook until onion softens, approximately 2 minutes.
3. Pour in the egg mixture, salt and pepper, and cook, stirring occasionally, until the eggs are scrambled.
4. Place the tortilla on a plate and spoon the egg mixture down the center. Top with the feta cheese. Fold up ends and roll up the tortilla and serve immediately.
Nutrients per serving:
Calories: 323
Fat: 12 g
Carbs: 33 g
Fiber: 4 g
Protein: 20 g
Recipe by Linda Melone, CSCS | Photography by Paul Buceta
