Sometimes breakfast needs to be quick, simple, and satisfying – that’s where this egg and avocado toasted wrap comes in. Made with just 4 ingredients and ready in under 10 minutes, it’s the perfect high-protein savoury breakfast for busy mornings.
You get creamy smashed avocado with a touch of seasoning, fluffy scrambled egg, and melted cheese – all wrapped up and toasted until perfectly golden and crisp. The contrast between the warm, crunchy outside and the soft filling makes this feel like a real treat.
Pair it with a quick mustard yoghurt dip for extra flavour, or enjoy it on its own. This egg and avocado toasted wrap is packed with healthy fats, fibre, and protein, making it a balanced and nourishing option for breakfast, lunch, or even a quick snack on the go..
Why Savoury Breakfasts Might Be Better Than Sweet Ones
While sweet breakfasts like pastries and cereals can be tempting, starting your day with a savoury meal may actually be a better choice for your energy and appetite levels. Savoury breakfasts are typically higher in protein and healthy fats, which help you feel fuller for longer and keep your blood sugar stable. This can reduce mid-morning cravings and energy crashes that often come after sugary meals. Including ingredients like eggs, avocado, and whole grains in the morning sets a more balanced tone for the rest of the day—helping you stay satisfied and focused. If you often feel hungry soon after breakfast, switching to savoury might be a simple and effective fix.
Tips
- Use a large wrap: This makes folding easier and helps prevent tearing or breaking.
- Preheat your pan: A warm pan helps seal the wrap quickly and gives a better golden finish.
- Toast on low to medium heat: This allows the cheese to melt properly while the outside gets crisp without burning.
- Add cheese last before folding: It acts like glue when melted and helps everything stay together inside.
- Toast all the edges: Flip the folded wrap on each side, including the edges, for full-on crispiness.
- Let it rest before slicing: Waiting a minute after toasting makes for a cleaner cut and crunchier texture.
- Double up and meal prep: Make two at once—they reheat well in a dry pan or sandwich press.
Swaps
Wrap: gluten-free wraps, wholemeal, or corn tortillas
Avocado: hummus or ricotta
Cheese: plant-based cheese, feta, or goat’s cheese
Egg: tofu scramble or chickpea flour omelette
Mustard sauce: tahini and lemon, sriracha and yoghurt, or olive oil drizzle
Storage
Fridge: This is best eaten fresh, but you can store leftovers in the fridge for up to 1 day and reheat in a pan to regain crunch.
Freezer: Not recommended—this wrap is all about fresh textures that don’t freeze well.
More Egg Recipes
- Baked Sheet Pan Omelette
- Low Carb, High Protein Breakfast Cups
- Healthy Cottage Cheese Spanakopita Muffins
- Feta Omelette
Egg & Avocado Toasted Wrap
Ingredients
- 1 large wrap
- 1/2 avocado
- grate cheese of your choice I used cheddar
- salt pepper, chilli flakes to taste
- 1 egg
Instructions
- Cook your egg as you prefer, I went for a scramble style.
- Position the wrap on a plate and add the avocado, smash with a fork and add the seasonings.
- Add the cheese and egg.
- Now fold the wrap like in the video and toast in a pan.
- I toasted every side, even the sides of the wrap to maximise crunchiness.
Video
Notes
- High-protein, high-fibre, and naturally gluten-free if using a GF wrap.
- Made with just 4 ingredients.
- Balanced with healthy fats and no added sugar.