Tortilla Egg Wrap

Ingredients

• 1 largeegg
• to tastesalt and pepper
• 1 mediumwholemeal tortilla
• to tastecheese of your choice
• to taste (optional)avocado

Instructions

1. 1

   Beat the egg

   Beat the egg with salt and pepper.

2. 2

   Cook the egg

   Lightly spray a heated pan with oil, then pour in the beaten egg.

3. 3

   Add the tortilla

   Place the tortilla on top of the egg and reduce the heat to medium-low.

4. 4

   Flip and add cheese

   After 1 minute, flip the tortilla and egg, then add the cheese.

5. 5

   Add avocado

   Add avocado if you like.

6. 6

   Fold and serve

   Once the tortilla is golden, fold it closed and enjoy.

What is a tortilla egg wrap?

This is a simple pan-cooked wrap made by setting an egg in a frying pan, placing a tortilla over it and flipping the pair together. It draws on the familiar combination of eggs and flatbread, with no particular regional origin specified for this version.

The egg forms a layer against the tortilla, while cheese melts inside and avocado can add a creamy finish. The method is quick and uses just one pan.

Nutrition and macros by portion

The nutrition label shows one serving as written: 80 calories, 6g protein, 6g carbs, 4g fat.

The egg contributes protein, while the tortilla supplies most of the carbohydrate; cheese adds fat and protein, and avocado adds fat if used. The listed quantities do not specify cheese or avocado amounts and provide only one egg and tortilla for four servings, so this estimate divides the listed ingredients across four portions. For a more balanced plate, serve a portion with vegetables or salad.

The egg and tortilla

Egg: Beat it with the salt and pepper before it goes into the pan so the seasoning is distributed evenly.

Tortilla: A medium wholemeal tortilla sits over the egg while it cooks. Press it gently onto the egg so the two layers meet.

Getting the flip right

Heat: Start with a heated pan, then turn the heat down to medium-low when you add the tortilla. This gives the egg time to set without rushing the tortilla’s browning.

Flip: After 1 minute, turn the egg and tortilla over together. A broad spatula can help support the tortilla as you flip.

Cheese and avocado

Cheese: Add your preferred cheese after flipping, as directed, so it can warm and soften while the tortilla finishes cooking.

Avocado: Add it if you like, then fold the wrap closed once the tortilla is golden. If using vegetables, sauté them before adding them to the egg, as the recipe note suggests.

When it is ready

Look for a golden tortilla and an egg layer that is set enough to hold its shape when flipped. The recipe gives 1 minute before the flip but does not specify an overall cooking time, so use the colour and texture cues to judge when it is done.

Keep the heat at medium-low after adding the tortilla, and allow a little extra time if the egg still looks wet or the cheese has not softened.

Serving ideas

Serve the wrap straight from the pan while the tortilla is warm and the cheese is soft. Fruit or a simple salad makes an easy accompaniment.

For a more substantial meal, add sautéed vegetables to the egg before cooking. Keep them cooked and drained so they do not make the wrap difficult to fold.

Recipe notes & tips

• Have the tortilla and chosen cheese ready before you start cooking.
• Use medium-low heat after placing the tortilla on the egg.
• Choose a spatula wide enough to support the tortilla during the flip.
• If adding vegetables, sauté them first as suggested in the recipe note.
• Fold the wrap once the tortilla is golden and the filling is warm.

Variations

• Add vegetables: Sauté them first, then add them to the egg as it cooks.
• Choose a different cheese: Use the variety you enjoy and add it after flipping.
• Include avocado: Add it before folding for a creamy filling.
• Season simply: Adjust the salt and pepper to your taste.
• Make it plain: Leave out the optional avocado and vegetables for a basic egg-and-cheese wrap.

Common mistakes to avoid

• High heat: The tortilla may brown too quickly, so lower the pan to medium-low after adding it.
• Flipping too soon: Wait for the stated 1 minute before turning the tortilla and egg.
• A difficult flip: Use a broad spatula to support the tortilla as you turn it.
• Wet vegetables: Sauté vegetables before adding them so excess moisture does not loosen the wrap.
• Folding too early: Wait until the tortilla is golden and the filling is warm before folding.

How to store

This wrap is best eaten fresh. If needed, refrigerate it promptly in a covered container and eat within 2 days; reheat in a pan over low heat until warmed through.

Frequently asked questions