Wraps for a Straightforward Breakfast

  • Produces four wraps
  • Prep time: 10 minutes
  • Cook time: 5 minutes

These straightforward and savory breakfast wraps, which are ideal for meal prepping, are an exception to the rule that not all breakfasts can be prepared in advance. Eggs or tofu can serve as the foundation for this versatile recipe. Include any of the spices and herbs that are your personal favorites. Although cheese is called for in this recipe, you can easily omit it or substitute nutritional yeast in its place.


  • 1 teaspoon olive oil
  • Four large eggs or one block of firm tofu weighing 14 ounces 
  • ½ teaspoon salt
  • ½  teaspoon of black pepper that has been freshly ground 
  • 2 cups of spinach for infants
  • 4 tablespoons of feta cheese in crumbled form
  • 4 gluten-free or whole wheat tortillas measuring 8 inches each


1. Bring the oil to a simmer in a large skillet set over a medium heat. Include the salt, pepper, eggs or tofu, and spinach in the mix. The mixture should be scrambled for three to five minutes with constant stirring (and the tofu should be broken up if it is being used), during which time the eggs should be cooked (or the tofu should be warmed through), and the spinach should have shrunk in size and been incorporated into the mixture.

2. To begin putting together the wraps, place one tablespoon of crumbled feta in the center of each tortilla. Wrap the tortillas as you would a burrito, folding the sides in, folding the bottom, and then tucking the top down. Divide the egg or tofu and spinach mixture among the tortillas and place it on top of the feta. Please allow the wraps to cool.

3. Wrap each individual wrap in foil.

‘Storage: Place in the refrigerator for up to a week’s worth of consumption. 

Wrap the food tightly in aluminum foil, then place it in the freezer for up totwo months. After removing the foil, heat the dish in the microwave for one to two minutes. Before reheating frozen wraps, let them defrost in the refrigerator for a full day.

Make this recipe your own by using a variety of vegetables and cheeses, as suggested in the substitution tip. You are welcome to substitute other vegetables such as bell peppers, tomatoes, broccoli, zucchini, asparagus, mushrooms, or onions, or you can use a different kind of greens like kale.


238 calories, 12 grams of total fat, five grams of saturated fat, twelve grams of protein, twenty grams of total carbohydrates, five grams of fiber, two grams of sugar, and 194 milligrams of cholesterol are contained in one serving (one wrap).

Scrambled Tofu with Veggies

  • Makes 2 servings
  • Prep time: 5 minutes
  • Cook time: 10 minutes

Tofu scrambles just as well as eggs, so to start your day, make a scramble with your favorite flavorful vegetables and lots of protein. Turmeric is a strong anti-inflammatory herb that gives this scramble its bright yellow color and rich flavor. You can use whatever antioxidant-rich vegetables you like the most.


  • 1 tablespoon olive oil
  • ½ yellow onion, chopped 
  • 1 clove of garlic, chopped up 
  • 1 cup of cut-up asparagus 
  • 1 cup of chopped baby spinach
  • 1  (8-ounce) block  of firm tofu  that has  been  pressed  with  paper 
  • towels and broken up.
  • ½ teaspoon of turmeric powder 
  • ½ teaspoon salt
  • ½ teaspoon of freshly ground black pepper


1. In a large saucepan over medium heat, heat the oil. Add the onion, garlic, and asparagus and cook for 3 to 5 minutes, until the onions are clear and the asparagus is soft. Add the baby spinach and cook, stirring often, until it shrinks and blends in with the other ingredients.

2. Add the tofu and continue cooking over medium heat for 4 to 5 minutes, until the tofu gets a little brown. If the tofu sticks to the pan, add a splash of water and use a spatula to scrape up the stuck bits. Mix the turmeric, salt, and pepper together with a spoon. Take off the heat.

3. Split the scramble up into two different containers.

The tofu scramble can be kept in the fridge for up to 5 days. To serve, heat for 1 to 2 minutes in the microwave until hot all the way through.Change up this scramble by adding different vegetables. Try peppers, tomatoes, scallions, avocado, broccoli, zucchini, sweet potatoes, or squash. You can also add shredded cheese or a cheese substitute if you don’t eat dairy. To add more flavor, sprinkle with nutritional yeast, salsa, or hot sauce. 


Per serving, there are 258 calories, 17g of fat, 2g of saturated fat, 20g ofprotein, 12g of carbs, 5g of fiber, 3g of sugar, and 0mg of cholesterol.