Breakfast Turkey Sausage Wrap (Print View)

Warm whole wheat wrap with turkey sausage, veggies, eggs, and cheddar for a protein-rich morning meal.

# Components:

→ Protein

01 - 2 turkey sausage links (approximately 100 grams), sliced or crumbled
02 - 2 large eggs
03 - 2 tablespoons milk

→ Vegetables

04 - 1/4 cup red bell pepper, diced
05 - 1/4 cup baby spinach, chopped
06 - 2 tablespoons red onion, finely diced

→ Dairy

07 - 1/3 cup shredded cheddar cheese

→ Wraps

08 - 2 large whole wheat tortillas (8-inch)

→ Seasoning

09 - 1/4 teaspoon salt
10 - 1/8 teaspoon black pepper
11 - 1 tablespoon olive oil

→ Optional Accompaniments

12 - Hot sauce or salsa, for serving

# Preparation Steps:

01 - Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Add the turkey sausage and cook until browned and cooked through, approximately 3–4 minutes. Remove from skillet and set aside.
02 - In the same skillet, add the diced red bell pepper and finely diced red onion. Sauté for 2 minutes until softened. Add the chopped baby spinach and cook briefly until wilted.
03 - In a mixing bowl, whisk together the 2 large eggs, 2 tablespoons of milk, 1/4 teaspoon of salt, and 1/8 teaspoon of black pepper. Pour the egg mixture into the skillet with the sautéed vegetables. Stir gently to scramble until just set.
04 - Return the cooked turkey sausage to the skillet with the scrambled eggs and vegetables. Mix well to combine.
05 - Warm the 2 large whole wheat tortillas in a dry pan or microwave until pliable.
06 - Divide the egg, sausage, and vegetable mixture evenly between the warmed tortillas. Top each portion with 1/3 cup of shredded cheddar cheese.
07 - Roll up each tortilla, folding in the sides to create a compact wrap.
08 - Optionally, place the assembled wraps seam-side down in the skillet for 1–2 minutes over medium heat to lightly crisp the tortilla and melt the cheese.
09 - Serve immediately with hot sauce or salsa, if desired.

# Expert Advice:

01 -
  • Quick enough for busy mornings
  • Keeps you full for hours thanks to high protein
  • Customizable with your favorite veggies or cheese
  • Perfect grab and go breakfast
02 -
  • High protein keeps you energized late into the morning
  • Tilts toward healthy with lean turkey sausage and all those veggies
  • Fantastic for meal prep and makes two servings so breakfast is sorted
  • Freezes and reheats surprisingly well for a homemade wrap
03 -
  • Do not overcook the eggs so your filling stays tender even after reheating.
  • Prep vegetables and sausage the night before to speed up morning assembly.
  • A quick skillet toast at the end makes all the difference for that café-style finish.
  • Do not forget to use tortillas that are soft and flexible to avoid cracking. Microwave for ten seconds if they feel stiff.

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