Healthy Farmer’s Breakfast Wrap

A recipe to include in your Sunday meal prep, which freezes well for all your weekday lunches! For those of you who prefer savory breakfasts to sweet ones, you’re in for a treat. This more interesting version of the popular fast-food Breakfast Wrap contains 26g of protein, and way less than half the fat! For a tasty meal, while staying on track with your goals.

Serving: 5

Preparation time: 20 minutes

Cooking time: 30 minutes

Ingredients

• 1 small white potato and 1 small sweet potato (200g each), peeled and grated
• 1 small onion, cut into thin strips
• 5 eggs, large size
• 2/3 cup (200g) 2% cottage cheese
• 1 large red bell pepper, diced
• 5 ml (1 tsp) smoked paprika
• 5 ml (1 tsp) garlic powder
• 15 ml (1 tbsp) olive oil
• 5 breakfast sausages, reduced in fat* (if desired)
• A few spinach leaves
• 5 large whole-wheat tortillas
• Salt and pepper to taste

*I used pork and beef breakfast sausages with 50% less fat, which contain 5g of protein per sausage. Depending on the ones you find, nutritional values may vary.

Sauce

• 1/3 cup (75g) 2% plain Greek yogurt
• 15 ml (1 tbsp) mayonnaise, reduced fat
• 5 ml (1 tsp) smoked paprika or chipotle spices
• 5 ml (1 tsp) maple syrup
• Hot sauce to taste

Preparation

1. Preheat oven to 400 degrees F. Line a large baking sheet with parchment paper.
2. On the baking sheet, toss the grated potatoes with the sliced onion, half the olive oil and salt and pepper to taste. Spread well before baking for 30 minutes, or until lightly browned.
3. Meanwhile, preheat a medium frying pan with the remaining olive oil. In a bowl, whisk the eggs with the cottage cheese.
4. When the pan is hot, sauté the peppers for a few minutes before adding the smoked paprika, garlic powder and egg mixture. Stir regularly to obtain a creamy texture, like that of scrambled eggs. Set aside.
5. In the same pan, cook the sausages until golden-brown.
6. In a small bowl, add all chipotle sauce ingredients and mix well.
7. Now it’s time to assemble! For each wrap, take a large tortilla, spread with a little chipotle sauce, a few spinach leaves, 1/5 of the potato mixture and scrambled egg mixture, 1 sausage cut in half lengthwise, and wrap it up! Repeat for the remaining 4 rolls.

Tip! You can easily freeze the wraps for a few weeks. To defrost, I suggest putting them in the fridge the night before, or in the microwave on defrost for 2-3 minutes that morning. To toast it, you can put it in the air fryer, in the pan, in a panini press or in your toaster.

For other breakfast sandwich ideas:

• Express Breakfast Omelette Sandwich
• Mexican Breakfast Wrap

Nutritional values per serving (1 wrap and a serving of chipotle sauce): 506 calories | 59g carbs | 26g proteins | 19g fat | 6g fibers

Healthy Farmer’s Breakfast Wrap is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2025