Breakfast Wrap

Breakfast Wrap


Makes 4 servings
Parent Help Meter = MEDIUM

Combine scrambled eggs, salsa, and cheese in a large bowl; toss lightly to blend. Place one-fourth egg mixture down center of each tortilla. Fold tortillas closed. Place 1 filled tortilla on microwave-safe plate. Microwave on high (100%) power for 30 to 40 seconds or until hot and cheese is melted; repeat with remaining filled tortillas.

* Our testers recommended mild, thick and chunky salsa for this recipe.



• 1 ⅓ cups egg substitute, scrambled

• ½ cup salsa

• 1 cup Cheddar & Monterey Jack shredded cheese

• 4 (8-inch) whole-wheat flour tortillas





(Calculations are approximations. The nutritional content may vary depending upon degree of cooking and cooking method.)

  • Calories: 275
  • Total Fat: 12 g
  • Carbohydrate: 20 g
  • Protein: 21 g
  • % of Calories from Fat: 40%
  • % of Calories from Carbohydrate: 30%
  • % of Calories from Protein: 30%
  • Fiber: 5 g
  • Calcium: 300 mg
  • Sodium: 700 mg

  • For a lower calorie breakfast, try low-fat cheese. The American Heart Association recommends that 30% or less of total calories comes from fat. Cheese is a source of animal fat which is saturated fat, the kind that has been shown to increase blood cholesterol levels. Use cheese in moderation!
  • Egg substitutes are basically egg whites. Try making this with egg whites instead of purchasing egg substitute products and save a little money on the grocery bill!
  • Whole wheat tortillas provide about 3-5 grams of fiber depending on the brand. Fiber prevents constipation by adding bulk to stool, helps to lower cholesterol, and controls blood sugar levels.
  • Adding fiber to your diet also contributes to weight loss efforts because it causes a feeling of fullness or satiety, reducing overall caloric intake.
  • Include a serving of fruit or vegetables to make this meal balanced according to the Food Guide Pyramid.
  • This recipe provides 25% of the daily value for calcium for most adults and about 40 to 60% of the Recommended Dietary Allowance for children.

  • Egg and egg products should be stored at < 40° F to prevent bacteria growth. Look at the date on the carton and discard the product after it has passed its expiration, about 3 days past the date on the carton. Egg substitute products can be frozen for up to 1 year.
  • Cooking with a microwave is easy but may cause uneven heating. Be cautious of especially hot sections!

Recipe courtesy of 3-A-Day of Dairy