Good morning egg roll-up

Feel the need for speed in the morning? This super, quick breakfast cooks up in a flash. So simple, so good! 

This recipe has been adapted to include Health Canada’s safe recipe style guide.

by Emily Richards PH Ec.
201 cal Serves 1
Prep time 0h 5m
Cook time 0h 3m
Total time 0h 8m
Two tortilla wraps with egg in them

Ingredients

Directions

  1. Step 1

    Wash hands with soap and warm water for at least 20 seconds. Wash all surfaces and equipment needed for recipe preparation. Gently rinse zucchini or carrot (if using) and bell pepper under cool running water before preparing these ingredients.

  2. Step 2

    In a small bowl with a fork, beat together egg, red pepper, zucchini and black pepper.

  3. Step 3

    Spray a small 8 inch (20 cm) nonstick skillet with cooking spray and place on medium heat. Pour egg mixture into pan, swirling pan to coat evenly. Let cook for about 2 minutes or until edge is light golden. Using a spatula, lift around edges and flip egg over and cook for another 30 seconds or until set and light golden.

  4. Step 4

    Slide egg onto flour tortilla and sprinkle with cheese. Roll up and enjoy!

  5. Step 5

    Put away any leftovers into the fridge within 2 hours or sooner if they are in a warm location.

Tips

  • Prep your veggies the night before to cut down on prep time.

  • Get your little chefs in the kitchen to help whisk the egg. Older kids can dice the red pepper and grate the zucchini.

  • Switch it up! There are endless combinations of veggies and cheese to make this a whole new roll up every time you enjoy it.

  • Shortcut microwave version: Spray small microwaveable rimmed dinner plate with cooking spray. Pour egg mixture into centre of plate and cover lightly with microwave safe plastic wrap. Place in microwave and cook on HIGH for 30-second intervals until set.

Nutritional information

Nutritional information (per egg roll)

Calories
201
Protein
11 g
Sodium
330 mg
Potassium
189 mg
Total fat
8 g
Saturated fat
3 g
Cholesterol
190 mg
Carbohydrates
18 g
Fibre
2 g
Sugars
2 g
Added sugars
0 g

Developed by Emily Richards, P.H. Ec. © 2012 The Heart and Stroke Foundation

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