Southwestern Omelet Wrap

1 Review
From the EatingWell Kitchen

Folding a flat omelet in a whole-wheat wrapper makes a high-protein breakfast (or lunch) that is totable and fun. If you want to start the day with a hot egg breakfast, but don't want to fuss with cooking in the morning, you can make this wrap the night before. In the morning, just microwave and go.

Ingredients 1 serving

for serving adjustment
Serving size has been adjusted!
Original recipe yields 1 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 1 large egg
  • 1 large egg white
  • 1/2 teaspoon hot sauce, such as
  • 1 tablespoon chopped scallions
  • Freshly ground pepper, to taste
  • 2 tablespoons prepared black bean dip
  • 1 tablespoon chopped fresh cilantro, or parsley (optional)
  • 1 teaspoon canola oil
  • 2 tablespoons grated pepper Jack or Cheddar cheese
  • 1 9-inch whole-wheat wrap, (see Ingredient note)
  • 1 tablespoon prepared green or red salsa, (optional)

Preparation

  • Active

  • Ready In

  1. Set oven rack 6 inches from the heat source; preheat broiler. Stir eggs, hot sauce and pepper briskly with a fork in a medium bowl. Stir in scallions and cilantro (or parsley), if using.
  2. If black bean dip is cold, warm it in the microwave on High for 10 to 20 seconds. Place wrap between paper towels and warm in the microwave on High for about 10 seconds. Spread bean dip over the wrap, leaving a 1-inch border all around.
  3. Brush oil over a 10-inch nonstick skillet; heat over medium heat. Add the egg mixture and cook, lifting the edges with a heat-resistant rubber spatula so uncooked egg will flow underneath, until the bottom is light golden, 20 to 30 seconds. Place the skillet under the broiler and broil just until the top is set, 20 to 30 seconds. Immediately slide the omelet onto the wrap. Sprinkle with cheese. Fold the edges over the omelet on two sides, then roll the wrap up and around the omelet. Serve immediately, with salsa, if desired.
  • Make Ahead Tip: Wrap in plastic and refrigerate, overnight. To reheat, remove plastic wrap and rewrap in paper towel. Microwave at High for 1 to 2 minutes.
  • Ingredient Note: You can find wraps designed for wrap sandwiches in the deli section of large supermarkets. Cedar Foods (www.cedarfoods.com) makes a good whole-wheat one.
  • Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you're on the go. That's why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.

Nutrition information

  • Per serving: 328 calories; 17 g fat(5 g sat); 3 g fiber; 26 g carbohydrates; 18 g protein; 25 mcg folate; 201 mg cholesterol; 1 g sugars; 485 IU vitamin A; 3 mg vitamin C; 157 mg calcium; 2 mg iron; 703 mg sodium; 147 mg potassium
  • Carbohydrate Servings: 1 1/2
  • Exchanges: 11/2 starch 1 medium-fat meat 1 high-fat meat 1 fat (mono)

Reviews 1

February 09, 2011
profile image
By: daugherty.rebecca
Just ok These were ok, nothing spectacular. I made them for my husband, and he said he would have preferred them without the beans (I used refried beans) and with a little extra hot sauce. However, they were nice and quick for the next morning. I made several on a Sunday and he had them for breakfast all week.