Craving a quick and nutritious start to your day? These Tex-Mex Quinoa Breakfast Wraps are a fantastic way to enjoy a savory and satisfying healthy breakfast wrap. You’ll love how simple and flavorful this dish is to prepare.
Key Ingredients & Substitutions:
- Quinoa: Cooked quinoa is essential. You can use pre-cooked for convenience.
- Eggs: Scrambled eggs form the base. Egg whites work well for a lighter option.
- Black Beans: Canned black beans, rinsed and drained. Pinto beans are a good alternative.
- Corn: Frozen or canned corn, drained.
- Salsa: Use your favorite mild or medium salsa.
- Tortillas: Whole wheat or corn tortillas are best for healthy breakfast wraps.
- Cheese: Shredded cheddar or a Mexican blend. Nutritional yeast offers a dairy-free cheesy flavor.
Ingredients:
- 1 cup cooked quinoa
- 4 large eggs
- 1/2 cup canned black beans, rinsed and drained
- 1/2 cup frozen corn, thawed
- 1/4 cup salsa, plus more for serving
- 4 small whole wheat tortillas
- 1/2 cup shredded cheddar cheese (optional)
- 1 tablespoon olive oil
- Salt and black pepper to taste
Spices:
- 1/2 teaspoon cumin
- 1/4 teaspoon chili powder
How Much Time Will You Need?
- Total Time: 20 minutes
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Servings: 4 healthy breakfast wraps
- Tools Needed: Large skillet, mixing bowl
Step-by-Step Instructions:
1. Prepare the Quinoa and Beans
Ensure your quinoa is already cooked. If not, cook according to package directions. Rinse and drain your black beans thoroughly before adding them to a medium bowl with the cooked quinoa and thawed corn.
2. Scramble the Eggs
Heat olive oil in a large skillet over medium heat. Crack the eggs into a small bowl, whisk lightly, and season with salt, pepper, cumin, and chili powder. Pour the egg mixture into the hot skillet and scramble until just set.
3. Combine the Filling
Add the scrambled eggs, quinoa mixture, and salsa to the bowl. Stir gently to combine all ingredients evenly. If you are using cheese, you can mix half of it into the filling now.
4. Assemble the Wraps
Warm your tortillas slightly in a dry skillet or microwave to make them pliable. Spoon about 1/4 of the filling onto the center of each tortilla. Sprinkle with the remaining shredded cheese, if desired.
5. Fold and Serve
Fold in the sides of each tortilla, then roll it up tightly from the bottom. Serve your Tex-Mex Quinoa Breakfast Wraps immediately with extra salsa on the side. Enjoy your flavorful healthy breakfast wraps!
Variation Ideas:
- Add diced bell peppers or onions to the egg mixture for extra flavor and nutrients.
- Include a dollop of Greek yogurt or avocado slices for creaminess.
- Spice it up with a pinch of cayenne pepper or a dash of hot sauce.
- For a vegan healthy breakfast wrap, use scrambled tofu instead of eggs.
Storage Instructions:
You can store leftover Tex-Mex Quinoa Breakfast Wraps in an airtight container in the refrigerator for up to 2-3 days. Reheat them gently in the microwave for 30-60 seconds or in a warm skillet until heated through.
Frequently Asked Questions (FAQ):
Can I prepare the filling ahead of time?
Yes, you can prepare the quinoa and bean mixture the night before. Store it in the refrigerator and mix with freshly scrambled eggs in the morning.
What kind of tortillas work best?
Whole wheat tortillas are recommended for a healthier option, but corn or flour tortillas also work well.
How can I make these wraps spicier?
Add a pinch of red pepper flakes to the egg mixture or use a spicier salsa.
Are these wraps freezer-friendly?
While you can freeze them, the texture of the eggs and tortillas might change slightly upon thawing. It’s best to enjoy them fresh or within a few days.
Can I add other vegetables?
Absolutely! Diced zucchini, spinach, or chopped bell peppers would be excellent additions.
Is this recipe good for meal prepping?
Yes, you can cook a larger batch of quinoa and beans to use throughout the week for these healthy breakfast wraps.
