High Protein Garlic Tomato Egg Wrap

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High Protein Garlic Tomato Egg Wrap

This high protein garlic tomato egg wrap is a quick and satisfying meal made with eggs, seared tomatoes, garlic, melted mozzarella, and fresh microgreens wrapped in a warm tortilla. Perfect for busy mornings, post-workout meals, meal prep, or an easy lunch or dinner the whole family will love.

Prep Time10

Cook Time5

Total Time15

Course: Breakfast

Cuisine: American

Keyword: breakfast, easy and quick, egg wraps, eggs and cheese, healthy breakfast, High Protein Breakfast, tortilla wraps

Servings: servings

Author: Lama

Ingredients

1 Large tortilla
2-3 Eggs
Cooking oil spray
1 Medium tomato, sliced into rounds
1 Garlic clove thinly sliced
¼ cup Shredded mozzarella cheese
2 tablespoons Microgreens
Salt and pepper
Hot sauce

Optional Add-Ins:

Avocado
Spinach
Mushrooms
Bell peppers
Onions
Jalapeños
Feta cheese

Instructions

Spray a skillet well with cooking oil spray and place over medium heat.
Add the sliced tomatoes and sear for about 1–2 minutes per side until slightly softened and caramelized.
Halfway through cooking the second side of the tomatoes, add the sliced garlic and cook together until fragrant. In a bowl, whisk the eggs with a fork until combined.
Gently pour the eggs over the tomatoes and garlic. Let the eggs cook for about 2–3 minutes until mostly set.
Carefully place the tortilla directly on top of the egg mixture and gently press it down so it sticks to the eggs.
Once the eggs are cooked enough to hold together, carefully flip everything over so the tortilla is now on the bottom.
Sprinkle mozzarella cheese over the eggs. Cover the pan for about 2 minutes until the cheese melts.
Slide the wrap onto a plate or cutting board. Top with microgreens, hot sauce, salt, and black pepper.Roll the wrap tightly, cut in half, and enjoy warm.

Notes

Tips

If Using a Nonstick Pan

A nonstick pan makes flipping much easier. Use a large spatula and carefully flip the wrap once the eggs are mostly set.

If Using Stainless Steel

Spray the pan very well with cooking oil spray before starting.

To flip more easily:

Place your hand gently on top of the tortilla while flipping with a spatula to help stabilize it.
You can also place another pan of similar size over the tortilla and carefully flip it into the second pan before returning it to the heat.

Meal Prep Tip

If you plan to refrigerate or freeze the wraps, skip the tomatoes since they release a lot of moisture after reheating. Instead, use vegetables like mushrooms, peppers, onions, or spinach for a better texture.

Nutrition