Craving a delicious and wholesome start to your day? These Roasted Sweet Potato and Kale Wraps are a fantastic healthy breakfast wrap option, packed with flavor and nutrients to fuel your morning. You’ll love how easy and satisfying this meal is to prepare.
Key Ingredients & Substitutions:
- Sweet Potato: You can use butternut squash or pumpkin for a similar sweet and earthy flavor.
- Kale: Spinach or Swiss chard work well as substitutes.
- Whole Wheat Tortillas: Feel free to use corn tortillas or gluten-free wraps.
- Black Beans: Chickpeas or cannellini beans are great alternatives.
- Avocado: Guacamole or a dollop of Greek yogurt can provide a creamy element.
Ingredients:
Main Ingredients:
- 1 large sweet potato, peeled and diced into 1/2-inch cubes
- 2 cups kale, tough stems removed, chopped
- 1 tablespoon olive oil
- 1 (15-ounce) can black beans, rinsed and drained
- 4 whole wheat tortillas (8-inch)
- 1/2 ripe avocado, sliced or mashed
Spices:
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon garlic powder
- Pinch of cayenne pepper (optional)
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 35 minutes
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Servings: 4 healthy breakfast wraps
- Calories per serving: Approximately 320 calories
- Tools: Baking sheet, large skillet, mixing bowl
Step-by-Step Instructions:
1. Roast the Sweet Potatoes
Preheat your oven to 400°F (200°C). Toss the diced sweet potato with 1/2 tablespoon of olive oil, smoked paprika, garlic powder, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender and slightly caramelized, flipping halfway through.
2. Sauté the Kale
While the sweet potatoes roast, heat the remaining 1/2 tablespoon of olive oil in a large skillet over medium heat. Add the chopped kale and cook for 3-5 minutes, until wilted. Season with a pinch of salt and pepper.
3. Combine Ingredients
In a medium bowl, gently mix the roasted sweet potatoes, sautéed kale, rinsed black beans, and optional cayenne pepper. Taste and adjust seasonings as needed. This mixture forms the heart of your healthy breakfast wraps.
4. Assemble the Wraps
Warm the tortillas briefly in a dry skillet or microwave to make them more pliable. Divide the sweet potato and kale mixture evenly among the four tortillas. Add slices of avocado on top of the filling.
5. Roll and Serve
Fold in the sides of each tortilla, then roll it up tightly from the bottom. Serve your delicious healthy breakfast wraps immediately for a satisfying meal.
Variation Ideas:
- Add a sprinkle of crumbled plant-based feta cheese for a salty kick.
- Include a dollop of your favorite salsa or hot sauce for extra flavor.
- Stir in some chopped bell peppers with the sweet potatoes before roasting.
- For an added protein boost, include scrambled plant-based eggs.
- Make these into bowls by serving the mixture over quinoa or brown rice.
Storage Instructions:
You can store leftover filling in an airtight container in the refrigerator for up to 3 days. Reheat the filling gently in a skillet or microwave before assembling fresh wraps. Avoid storing already assembled wraps as they can become soggy.
Frequently Asked Questions (FAQ):
- Can you prepare these healthy breakfast wraps ahead of time? You can prepare the sweet potato and kale filling up to 3 days in advance and store it in the refrigerator. Assemble the wraps fresh when you are ready to eat.
- Are these wraps freezer-friendly? The filling can be frozen in an airtight container for up to 1 month. Thaw in the refrigerator overnight before reheating and assembling.
- What makes these wraps a healthy breakfast option? They are packed with fiber from sweet potatoes, kale, and black beans, providing sustained energy.
- Can you make these spicy? Yes, add more cayenne pepper or a dash of your favorite hot sauce to the filling for extra heat.
- What other vegetables can you add? Try adding bell peppers, zucchini, or mushrooms for more variety and nutrients.
- How do you prevent the tortillas from getting soggy? Make sure your filling is not overly wet. You can also assemble the wraps just before eating.
