A savoury handheld breakfast: folded egg-white triangles with a little cheese, wrapped in a tortilla with fresh guacamole and toasted until crispy. Two wraps come to about 33g of protein for ~400 calories.

Folding the egg into a triangle and matching the tortilla to it is what makes these hold together neatly.

Ingredients

  • For the egg wraps
  • Egg whites — 1½ cups (¾ cup per wrap) [P 39 C 3 F 0]
  • Tortillas — 2½ large, ~60 g lower-carb whole wheat [P 12 C 60 F 6]
  • Low-fat cheese — ¼ cup, grated (marble) [P 9 C 2 F 6]
  • Olive oil — ½ tsp (or spray)
  • Salt, pepper, oregano — to taste
  • For the guacamole
  • Avocado — ½ medium (or 1 small) [P 1 C 4 F 8]
  • Low-fat sour cream — 1–2 tbsp [P 1 C 2 F 1]
  • Red onion — 1 small, chopped
  • Tomato — 1 small, chopped
  • Minced garlic — 1 tsp (or powder)
  • Lime — ½, squeezed
  • Parsley — 1 tbsp, chopped (optional)
  • Salt — a pinch

Method

  1. Cook the egg. Add ¾ cup egg whites to the oiled pan, season, cook ~1 minute, fold twice into a triangle with cheese between the folds. Repeat for two.
  2. Make the guac. Mash the avocado and mix in the sour cream, onion, tomato, garlic, lime and salt until creamy but chunky.
  3. Build. Spread guacamole in the centre of each tortilla, add the egg triangle, top with a tortilla triangle, fold the edges over the centre.
  4. Toast. Crisp each wrap on both sides in the pan.

What to eat it with

  • Salsa — a great dipping sauce.
  • Hot sauce — built into the wrap for heat.
  • A side of fruit — to balance the savoury.

Variations

  • Higher calorie: swap egg whites for 6 whole eggs.
  • Lower carb: a single low-carb tortilla per wrap.
  • Spicier: jalapeño in the guacamole.

Honest notes

  • Protein: listed at 36g a wrap; the honest total from 1½ cups egg whites, cheese and tortillas split two ways is ~33g.
  • Fibre: about 6g a wrap, from the tortilla, avocado and veg.
  • Guac browns: press cling film onto the surface if making ahead.