Healthy egg wrap

Ingredients

• 2eggs
• to tastefresh thyme
• to tastegoat cheese
• 1/2bell pepper
• 1avocado
• 1 handfulrocket
• to tastesalt and pepper
• to tasteolive oil

Instructions

1. 1

   Whisk the eggs

   Break the eggs into a bowl and whisk them with a fork or whisk. Season with salt, pepper and a little fresh thyme; dried thyme can be used if fresh is unavailable.

2. 2

   Prepare the fillings

   Wash the bell pepper and avocado, then cut both into thin strips. Cut the goat cheese into strips as well.

3. 3

   Cook the omelettes

   Cook two small omelettes using the egg mixture.

4. 4

   Fill and finish

   Use an omelette as a wrap and fill it with some bell pepper, avocado and goat cheese. Finish with rocket.

What is an egg wrap?

An egg wrap uses a thin omelette instead of bread or a flour tortilla to hold its filling. This version brings together familiar salad ingredients with creamy avocado and tangy goat cheese.

The recipe has a Dutch cuisine label, though egg-based wraps and omelettes are enjoyed in many places. Its simple method and fresh filling make it an easy lunch to assemble.

Nutrition and macros by portion

The nutrition label shows one serving as written: 540 calories, 22g protein, 30g carbs, 40g fat.

The eggs and goat cheese provide most of the protein, while the avocado and olive oil contribute much of the fat; the avocado also supplies some carbohydrate. Add a side of extra salad vegetables if you want a larger, more balanced plate.

Keep the omelettes thin

Egg mixture: Whisk the eggs until the yolks and whites are combined, then divide the mixture between two small omelettes. Smaller omelettes are easier to handle as wraps.

Cut the filling neatly

Thin strips: Slice the pepper, avocado and goat cheese into narrow pieces so they fit inside the omelette. Keep the filling modest to make the wrap easier to fold or roll.

Watch the eggs as they cook

Doneness: Cook each omelette until it is set enough to lift without tearing. Avoid browning it heavily, which can make the egg less flexible.

Balance the flavours

Fresh thyme: A little thyme gives the egg an aromatic note, while salt and pepper bring out its flavour. Add thyme gradually so it does not overwhelm the other ingredients.

Serve it straight away

Best texture: The omelettes are easiest to fill while fresh, and the avocado is at its best before it has time to discolour. Serve the wrap on its own or with a simple side salad.

Recipe notes & tips

• Use a small pan so each omelette stays compact and manageable.
• Slice the avocado just before filling to limit browning.
• Add the goat cheese in narrow strips so it is easier to distribute.
• Use dried thyme sparingly if fresh thyme is not available.
• Have the fillings ready before cooking the eggs, as omelettes are easiest to wrap while fresh.

Variations

• Add cucumber: Include thin strips for extra crunch.
• Use spinach: Swap the rocket for tender spinach leaves.
• Change the herbs: Try chopped chives in place of thyme.
• Add tomato: Use a few thin tomato slices, patted dry to avoid excess moisture.
• Choose another cheese: Replace goat cheese with crumbled feta for a sharper, saltier filling.

Common mistakes to avoid

• Overfilling the omelette: Too much filling makes it difficult to fold; use smaller amounts and serve any extra alongside.
• Cooking the egg too firmly: A dry omelette can crack when rolled; take it off the heat once set.
• Cutting thick strips: Bulky pieces are awkward to wrap; slice the fillings thinly.
• Adding too much thyme: Its flavour can dominate the filling; start with a little and add more only if needed.
• Preparing avocado too early: It can discolour while standing; cut it shortly before assembling.

How to store

For the best texture, assemble and eat the wrap straight away. If needed, refrigerate the cooked omelette and prepared fillings separately in airtight containers for up to 1 day, then reheat the omelette gently and assemble just before serving.

Frequently asked questions