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Even on the busiest mornings, these high-protein egg wraps make it easy to meet your protein goals. Quick, versatile, and satisfying, they’ll keep you energized all morning – or any time of the day!
As a mom, breakfast for myself has always been an afterthought—usually a mix of whatever my kids didn’t finish or something random I could grab before heading out the door. But now that my kids are a bit older and more independent, I finally have a moment in the morning to focus on me.
And since hitting perimenopause this year, I’ve been prioritizing protein to fuel my body, aiming for that 30g per meal experts recommend.
This quick egg wrap has been a game-changer. It takes just 10 minutes to make with whatever I have on hand, and it’s so filling, energizing, and delicious. It’s become my go-to high-protein meal.
My kids love it too. Whether it’s breakfast, lunch, or a quick bite, this protein-packed egg wrap checks all the boxes! For an extra protein boost, add some Instant Pot shredded chicken inside—it warms through beautifully and makes the wrap even more satisfying.
If you’re looking for more high-protein breakfast options, try banana chia pudding, quinoa wraps, or lentil wraps. You can fill them with protein and vegetables of your choice for a quick and satisfying meal.
Or try any of these breakfast cottage cheese recipes!
Table of Contents
Ingredients
I am highlighting just the ones that need further explanation. The complete list is in the recipe card below.
- Egg – The heart of this recipe, creating a soft and flexible “wrap” that’s packed with protein. I love how eggs make this meal feel hearty and satisfying without the need for extra carbs.
- Shredded Chicken – Adds a big protein boost and makes the wrap feel like a full meal. I often use leftovers from dinner—it’s so satisfying to repurpose them into something quick and delicious for breakfast or lunch.
- Avocado – Creamy, rich, and full of healthy fats. Plus, it requires no prep other than a quick slice or mash.
- Spinach – Gives the wrap a pop of color and a healthy dose of greens.
- Cheese – The melty, gooey cheese ties all the ingredients together. It makes every bite feel comforting and cozy.
Substitutions
What makes this egg wrap truly special is how highly customizable it is—you can mix and match ingredients to suit your cravings, use up leftovers, or cater to different dietary needs, making it a versatile meal for any time of day.
- Eggs – Use just egg whites, if preferred, for a lighter option. Add fresh herbs (chives, parsley, or dill) to the eggs for extra flavor. For a fluffier wrap, mix a tablespoon of milk or water into the whisked eggs.
- Vegetables – Include chopped tomatoes, sautéed onions, peppers, or mushrooms for added vegetables. Replace spinach with arugula, kale, or finely chopped broccoli for variety. Sauté the greens briefly before adding if you prefer a softer texture.
- Protein – Substitute shredded chicken with cooked turkey, crumbled bacon, smoked salmon, or cooked tofu for a vegetarian option. Add beans or hummus as a plant-based protein option. You can also use leftover ground beef from this hamburger bowl for an easy and delicious way to repurpose leftovers!
- Cheese – Use any cheese you like—cheddar, mozzarella, feta, or even vegan cheese. For a dairy-free option, skip the cheese or use a sprinkle of nutritional yeast.
Step-by-Step Instructions
Step 1: In a bowl, whisk together the eggs and season with salt and pepper to taste.Heat a medium nonstick skillet over medium heat. Lightly grease with oil or butter if needed. Pour the whisked eggs into the skillet, tilting the pan to evenly spread them into a thin layer. Cook until the eggs are just set and no longer runny. Turn the heat down to low.
Step 2: Mentally divide the egg into four quadrants. Quadrant 1: leave it empty. Quadrant 2: Add protein. Quadrant 3: Add avocado. Quadrant 4: Place a handful of fresh spinach and cheese over it.
Step 3: Use a spatula to make a single slit from the center of the empty quadrant to the edge of the pan.Mentally divide the egg into four quadrants.
Step 4: Starting with the empty quadrant, lift it up and fold it over the next quadrant with protein of choice.
Step 5: Fold over the next quadrant.
Step 6: Fold once more creating a compact triangle-shaped wrap.
Recipe Tips
- Use a nonstick skillet to prevent the eggs from sticking and to ensure easy folding.
- Tilt the pan to spread the eggs thinly for a consistent wrap that folds easily.
- Once the eggs are set, turn the heat to low to avoid overcooking or burning the wrap.
- Serve Fresh! Egg wraps taste best when freshly made. Prepare and fold them right before serving.
- Wrap the folded egg wrap in parchment paper or foil for an on-the-go breakfast or snack.
Variations
What you’ll love about these egg wraps is their versatility—you can’t go wrong! Fill them with your favorite combos or whatever you happen to have in the fridge. Here are some suggestions!
- Deli style: ham + tomatoes + spinach and cheese + dijon mustard
- Tex-Mex: black beans or refried beans + tomatoes or pico de gallo + avocado + Monterey jack cheese
- Sweet: banana + drizzle of peanut butter + shredded coconut
- Sweet and Savory: Turkey sausage + apples + white cheddar – see apples for babies about safe prep and serving tips
- Mediterranean: hummus + red pepper, olives, cucumber + feta – consider using a hummus flavor that complements your fillings. A few homemade options worth trying are this carrot hummus, broccoli hummus, beet hummus or pumpkin seed spinach hummus.
- Breakfast Classic: crispy bacon + sautéed mushrooms and spinach + shredded cheddar
More Egg Recipes
Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!
High Protein Egg Wraps
Video
Ingredients
- 3 medium eggs
- Salt and pepper to taste
- 1/4 cup shredded chicken (or other protein of choice)
- 1/2 avocado, sliced or mashed
- Handful of baby spinach
- 1 slice cheese
Instructions
- In a bowl, whisk together the eggs and season with salt and pepper to taste.
- Heat a medium nonstick skillet over medium heat. Lightly grease with oil or butter if needed. Pour the whisked eggs into the skillet, tilting the pan to evenly spread them into a thin layer. Cook until the eggs are just set and no longer runny. Turn the heat down to low.
- Mentally divide the egg into four quadrants. Quadrant 1: leave it empty. Quadrant 2: Add protein. Quadrant 3: Add avocado. Quadrant 4: Place a handful of fresh spinach and cheese over it.
- Use a spatula to make a single slit from the center of the empty quadrant to the edge of the pan.
- Starting with the empty quadrant, lift it up and fold it over the next quadrant with protein of choice.
- Continue folding creating a compact triangle-shaped wrap.
- Enjoy with a drizzle of ketchup or any of your favorite condiment, if desired.
Notes
- Use a nonstick skillet to prevent the eggs from sticking and to ensure easy folding.
- Tilt the pan to spread the eggs thinly for a consistent wrap that folds easily.
- Once the eggs are set, turn the heat to low to avoid overcooking or burning the wrap.
- Serve Fresh! Egg wraps taste best when freshly made.
This is amazing! Love this idea and feel like I will be making it on repeat. 🙂 I tried it this morning with 1 egg and then some egg whites and it turned out delicious!
So easy! I used leftovers from taco night for a different flavor profile. Shredded beef, avocado, cheese and cilantro. A little Trader Joe’s green dragon on top! YUM! I’ll be making this again!
Ooh! will need to try that sauce now! So happy to hear that this will be in your rotation now too!