Breakfast wrap recipe ready in 25 minutes!

These veggie breakfast wraps are ideal for batch cooking, making them a brilliant option for busy mornings when you need a quick, nourishing breakfast on the go. They’re simple to prepare and can be enjoyed warm or cold, depending on your preference. Preparation takes less than 20 minutes, and the cooking time is under 10 minutes, meaning you can have them ready incredibly quickly. This makes them perfect for a quick and easy breakfast, whether you’re rushing out the door or planning ahead for the week. Simply wrap them in foil to eat on the day, or, if you’re getting organised in advance, follow the Recipe Tip for freezing instructions so you always have a healthy breakfast ready when time is short.

As well as being convenient, these wraps are carefully balanced to help keep you feeling full, satisfied, and energised throughout the morning. With a low glycaemic index (GI) of 25.7, they provide a slow and steady release of energy, helping to maintain stable blood sugar levels and reduce the likelihood of mid-morning slumps or cravings. This makes them an excellent choice for busy days when you need sustained energy rather than a quick spike followed by a crash. They’re also naturally high in protein, which supports muscle maintenance and repair while promoting satiety, making them a far more filling and nourishing alternative to sugary or highly processed breakfast options.

From a nutritional perspective, each serving provides 405 kcal, 27g protein, 30g carbohydrate (of which 4.2g sugars), 19g fat (of which 5g saturates), 5g fibre, and 1.4g salt. This thoughtful balance of protein, fibre, and healthy fats helps keep hunger at bay while supporting overall health. Combined with their quick preparation, portability, and great flavour, these veggie breakfast wraps fit easily into a healthy eating routine, offering a practical, satisfying breakfast without compromising on nutrition, taste, or convenience.

Breakfast wrap recipe- ingredient list!

80g/2½oz spinach, diced 2 mushrooms, 45g/1½oz pepper (about half a pepper), and pinch ground paprika
Two eggs that are free-range
Black pepper, freshly ground
One teaspoon of freshly chopped parsley
One tortilla wrap

Breakfast wrap recipe- step by step instruction guide!

Step 1
Heat a large non-stick frying pan over a medium heat and allow it to warm up fully before adding the vegetables. Add the sliced peppers and mushrooms to the dry pan and fry for a few minutes, stirring regularly, until they begin to soften and release their moisture. The peppers should become tender while still holding their shape, and the mushrooms should turn golden and slightly reduced in size. Once softened, add the spinach along with the paprika, stirring well so the spice is evenly distributed and the spinach starts to wilt down into the mixture. If your pan tends to stick, add a small amount of oil or cooking spray to prevent the vegetables from catching and to help everything cook evenly.

Step 2
Crack the eggs directly into the pan with the vegetables, then gently stir to break up the yolks and allow the eggs to scramble together with the peppers, mushrooms, and spinach. Continue cooking over a medium heat, stirring occasionally, until the eggs are softly set and evenly combined with the vegetables, creating a light and fluffy scramble. Season generously with freshly ground black pepper to add warmth and depth, then stir through the chopped parsley, allowing its fresh, herby flavour to brighten the dish just before serving.

Step 3
Place the tortilla flat on a microwave-safe plate, making sure it is fully open, lying flat, and not folded or overlapping, as this will allow it to heat evenly and prevent uneven spots that could make it difficult to roll. Microwave the tortilla on high for around 10 seconds, keeping an eye on it to ensure it is just warmed through and has become soft and pliable. This brief heating is key to relaxing the structure of the tortilla, making it far easier to roll and fold without tearing or cracking—something especially important when working with a hearty, egg- and vegetable-filled wrap. Warming the tortilla also improves its texture, making it slightly more tender and flexible, so it can wrap neatly around the filling and hold together while you eat. 

Step 4
To serve, spoon the warm egg and vegetable mixture onto the centre of the tortilla, spreading it out evenly while leaving a small gap around the edges so the filling doesn’t spill out. Fold up one end of the tortilla over the filling to create a base, then fold in the sides to enclose it. Roll the tortilla up firmly but gently into a neat wrap, tucking the filling in as you go so it holds its shape. This makes it easy to eat straight away or wrap securely for a convenient breakfast on the go.

Breakfast wrap recipe- recipe tips!

These wraps can be conveniently frozen for later use, making them an excellent option for meal prep or busy mornings when time is tight. To freeze, place the wraps in a ziplock bag, and if you’re storing several together, wrap each one individually in baking paper to prevent them from sticking to one another. This method keeps them intact and easy to separate when needed.

When you’re ready to enjoy a wrap, allow it to defrost slowly overnight in the fridge. This helps maintain the texture of the tortilla and ensures the filling stays moist and flavoursome. The following morning, reheat the wrap gently—either in the oven or in the microwave—until just warmed through. If using a microwave, it’s important to avoid overheating, as this can make the eggs rubbery and the tortilla soggy. The goal is simply to bring the wrap up to a pleasant, eatable temperature, rather than cooking it all over again. This way, even after freezing, the wraps remain delicious, convenient, and perfectly suited to a quick, nourishing breakfast on the go.