Three Everyday Nutritious Breakfast Wraps

Instructions

1. 1

   Warm the tortillas: heat a dry pan over medium heat and warm each tortilla for 20–30 seconds per side until pliable. Keep covered with a clean towel.

2. 2

   Mediterranean eggs: add 10 ml olive oil to the pan. Lightly beat 2 eggs with a pinch of salt and pepper. Scramble gently over medium heat, folding in 40 g spinach until just wilted (about 2 minutes).

3. 3

   Mix a quick lemon yogurt: combine 40 g Greek yogurt with 1/2 tsp lemon zest and a pinch of oregano; season to taste.

4. 4

   Assemble Mediterranean wrap: place one tortilla on a board. Add the scrambled eggs and spinach, scatter 60 g cherry tomatoes and 30 g feta, drizzle the lemon yogurt, and grind black pepper.

5. 5

   Assemble Mexican wrap: spread 40 g pico de gallo down the center of the second tortilla. Add 80 g black beans, 40 g sweetcorn, and avocado slices. Sprinkle 5 g chopped coriander, a squeeze of lime, and cheddar if using. Season to taste.

6. 6

   Assemble Nordic wrap: spread 40 g skyr/yogurt on the third tortilla. Layer 60 g smoked salmon, 50 g cucumber, 3 g dill, and 5 g capers. Add a squeeze of lemon and black pepper.

7. 7

   Roll each wrap: fold the sides in, then roll tightly from the bottom up. If eating later, wrap in parchment or foil.

8. 8

   Optional warm-through: for a toasty finish, place wrapped Mediterranean and Mexican wraps seam-side down in a pan for 1 minute per side. Skip heating for the Nordic wrap to keep the salmon cool and fresh.

9. 9

   Serve immediately or chill: refrigerate up to 24 hours. Reheat the Mediterranean and Mexican wraps in a pan over low heat or 180°C oven for 8–10 minutes. Keep the Nordic wrap cold.

10. 10

    Eat smart: layer wetter ingredients over a smear of yogurt or under greens to create a moisture barrier and avoid soggy tortillas.