Veggie Protein-Packed Wrap (Printable Format)

Nutritious wrap loaded with vibrant vegetables, eggs, beans, and spices, ideal for a quick energizing meal.

# What's Needed:

→ Vegetables

01 - 1 red bell pepper, diced
02 - 1 small zucchini, diced
03 - ½ red onion, finely chopped
04 - 1 cup baby spinach, chopped
05 - 1 small tomato, seeded and diced

→ Protein & Dairy

06 - 6 large eggs
07 - ½ cup shredded cheddar cheese or plant-based alternative
08 - ¼ cup milk (dairy or plant-based)
09 - ½ cup black beans, drained and rinsed

→ Wrap & Toppings

10 - 4 large whole wheat tortillas
11 - ½ avocado, sliced
12 - ¼ cup salsa
13 - 2 tbsp chopped fresh cilantro (optional)

→ Spices & Seasonings

14 - ½ tsp ground cumin
15 - ¼ tsp smoked paprika
16 - ¼ tsp salt
17 - ¼ tsp black pepper
18 - 1 tbsp olive oil

# How To Make It:

01 - Heat olive oil in a large skillet over medium heat. Add diced onion, bell pepper, and zucchini. Sauté for 5 minutes until softened.
02 - Stir in chopped spinach and diced tomato. Cook 2 minutes until spinach wilts. Add black beans, cumin, smoked paprika, salt, and pepper; cook for 1 minute. Remove mixture from skillet and set aside.
03 - In a bowl, whisk eggs with milk. Pour into the same skillet and scramble gently until just set. Remove from heat and fold in shredded cheese.
04 - Heat tortillas in a dry skillet or microwave for 20 seconds until pliable.
05 - On each tortilla, layer the vegetable mixture, scrambled eggs, avocado slices, and a spoonful of salsa. Sprinkle with cilantro if desired.
06 - Fold in sides and roll tortillas tightly to enclose filling. Serve immediately or wrap in foil for transport.

# Expert Advice:

01 -
  • One burrito keeps you satisfied until lunch, no mid-morning snack attack required.
  • You can make four at once and grab one straight from the fridge for days, no excuses about not having time to eat.
  • The veggie-to-egg ratio feels indulgent, not boring, even though you know it's genuinely good for you.
02 -
  • Seeding your tomato isn't fussy—it's the difference between a burrito that stays together and one that gets soggy and starts leaking onto your hands.
  • Don't cook your eggs until they're completely firm; they keep cooking from the pan's heat for another minute after you remove it, so stop a beat early.
  • The warmth of the tortilla is your friend—if they cool down, they crack when you roll them, so work quickly after warming them.
03 -
  • Lay your tortilla out the night before so it reaches room temperature by morning; cold tortillas crack, warm ones bend.
  • If you're making these for someone else, wrap them individually in foil with their name written on it in marker—small gestures stick with people longer than you'd expect.
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