Egg & Avocado Pancake Breakfast Wraps

Egg & Avocado Pancake Breakfast Wraps

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From: EatingWell.com, November 2017

Part crepe, part pancake, this easy breakfast wrap is filled with healthy morning favorites. Scrambled eggs, avocado and salsa are all rolled up inside the pancake to give you a neat grab-and-go breakfast for busy mornings.

Ingredients 1 serving

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  • ¾ cup white whole-wheat flour
  • 1½ teaspoons baking soda
  • ¼ teaspoon salt plus a pinch, divided
  • 1½ cups reduced-fat milk
  • 2 large eggs, divided
  • 1½ tablespoons extra-virgin olive oil
  • ⅛ teaspoon ground pepper
  • ¼ avocado, mashed
  • 2 tablespoons pico de gallo or fresh salsa, drained
  • 1-2 teaspoons chopped pickled jalapeños (optional)

Preparation

  • Prep

  • Ready In

  1. Whisk flour, baking soda and ¼ teaspoon salt in a medium bowl. Whisk milk, 1 egg and oil in a small bowl. Add the milk mixture to the dry ingredients and whisk until smooth.
  2. Coat a medium nonstick skillet with cooking spray; heat over medium heat. Ladle ⅓ cup batter into the center of the pan. Immediately tilt and rotate the pan to spread the batter evenly over the bottom. Cook until the underside is golden brown, 1½ to 2 minutes. Using a heatproof silicone or rubber spatula, lift the edge, then quickly grab the pancake with your fingers and flip it over. Cook until the second side is golden brown, about 1 minute more. Slide onto a plate. Repeat with the remaining batter, spraying the pan as needed and stacking pancakes as you go, to make 8 pancakes total.
  3. Wipe out the skillet and lightly coat it with cooking spray; heat over medium heat. Whisk the remaining egg, the remaining pinch of salt and pepper in a small bowl. Pour into the pan and cook, gently stirring, until set, 2 to 3 minutes.
  4. To assemble a wrap, spread avocado over the bottom third of 1 warm pancake. Top with the egg, pico de gallo (or salsa) and pickled jalapeños to taste (if using); roll up. Save the remaining pancakes for another time.
  • To make ahead: Refrigerate extra pancakes between sheets of wax paper for up to 2 days or freeze for up to 1 month.

Nutrition information

  • Serving size: 1 wrap
  • Per serving: 444 calories; 35 g fat(7 g sat); 5 g fiber; 22 g carbohydrates; 12 g protein; 71 mcg folate; 222 mg cholesterol; 5 g sugars; 0 g added sugars; 606 IU vitamin A; 6 mg vitamin C; 113 mg calcium; 3 mg iron; 701 mg sodium; 433 mg potassium
  • Carbohydrate Servings:
  • Exchanges: 6 fat, 1 medium-fat protein, 1 starch, ½ vegetable

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