Heart Healthier Breakfast Wrap

#Make It Today Monday

With breakfast being the most important meal of the day, it isn’t any wonder that I am constantly looking for new easy recipes for those early morning hours. In our house we eat a lot of eggs and egg whites; so much so that we buy them in bulk at cost-co (much cheaper I might add), so I love finding new ways to prepare them.

This recipe is inspired by something I had while I was out of town, and decided to re-create it at home, but with a few slightly healthier alternatives. For breakfast I look for two things: protein and carbs, but I don’t want to instigate a heart attack in the process. Having some protein with some good carbs is the best combination to keep me and my stomach happy until lunch time.

I suggest omega 3 eggs because when you are eating Omega 3 eggs you can pretty much guarantee that the hens were grain fed, and thus a healthier chick making you one as well 😉 I also use low fat cheese, and whole wheat wraps for added fiber.

For frying ANYTHING on a high heat I use coconut oil because most other oils turn carcinogenic (cancerous) once heated. A good general rule while cooking with oil is to make sure your oil isn’t smoking, as this is bad news and you should not be cooking anything in it. Olive oil certainly has its place in the kitchen, and I do love it for dipping bread, and for salad dressings, but frying is not of its strong points!

Coconut oil is great because you only need a teeny tiny amount to coat the whole pan, and research suggests that it is linked to weight loss (winning?!). Coconut oil is easily emulsified during digestion without putting any burden on your liver or gallbladder. 50% of the fatty acids in coconut oil are lauric acid which can actually help to restore and support your thyroid!

For this recipe I used a whole egg, and egg white combo, but I have often just done egg whites on their own. Don’t be afraid of whole eggs, I know a lot of research came out in the 1980s about their connection to heart disease, but as long as you are a relatively active adults can safely consume one to two eggs per day. Also I don’t concern myself with eating eggs for breakfast because you burn off those calories throughout the day!

What you’ll need:

1 Large whole wheat wrap, or two small (your choice)

1 Egg (preferably Omega 3 kind)

1/4 Cup egg whites

Coconut oil (for frying)

Tomato (diced)

Lettuce

Cheese

Additional Filling Options:

1 strip of low salt turkey bacon

Salsa

Green pepper

Mushrooms
Olives

Grilled asparagus

Slice of Avocado

Experiment with various cheeses (cream cheese, cheddar, goat etc).

Method:

Heat your stove top to med heat.

While your stove top heats up, combine your egg with the 1/4 cup of egg whites and scramble your eggs in a bowl (set aside). I like to add a little splash of milk here and some cracked pepper, but that’s optional.

Heat your coconut oil to melt and coat the pan.

Once your pan is coated scramble your eggs.

Once your eggs are ready you can get started on making your wrap. I like to heat the wrap up in the microwave for like literally ten seconds, as I find it helps to prevent breakage or cracking from the bread.

Combine all desired ingredients into the center of your wrap, I like to put the cheese in first and then the eggs because the heat from the eggs makes the cheese all melty, but you can go for it however you like 🙂

If you need some help learning how to fold your breakfast wrap here’s a video: