Breakfast

Crispy Baked Tortilla with Eggs and Avocado

The best recipe for a 'Breakfast Burrito' that doesn't fall apart. Soft scrambled eggs, melted cheese and vegetables, wrapped in a tortilla and crispy fried in a pan.

Prep time
13 min
Cook time
10 min
Total time
23 min
Servings
2

Recipe

Tortilla, wheat flour, shelf stable
2 large
Eggs, Grade A, Large, egg whole
4 piece
Milk, whole, 3.25% milkfat, with added vitamin D
1 tbsp
Peppers, bell, red, raw
0.5 medium
Green onion, (scallion), bulb and greens, root removed, raw
1 medium
Ham, sliced, restaurant
50 g
Cheese, cheddar
60 g
Avocados, raw, all commercial varieties
0.5 medium
Yogurt, Greek, plain, whole milk
2 tbsp
Sauce, hot chile, sriracha
1 tsp
Salt, table, iodized
Butter, stick, unsalted

Per servingTotal
Calories:532.8 kcal1065.5 kcal
Protein:31.1 g62.1 g
Carbohydrates:33.6 g67.2 g
Fiber:4.6 g9.1 g
Water:203.7 ml407.3 ml
Fat:30.8 g61.6 g
Micronutrients
Sugar:5.5 g10.9 g
Saturated fat:11.1 g22.1 g
Cholesterol:404.4 mg808.8 mg
Sodium:1032.6 mg2065.1 mg
Potassium:650 mg1299.9 mg
Calcium:387 mg774 mg
Iron:4.1 mg8.2 mg
Magnesium:54.4 mg108.7 mg
Zinc:3.6 mg7.1 mg
Phosphorus:559.6 mg1119.2 mg
Vitamin C:42.8 mg85.5 mg
Vitamin A:317.8 µg635.6 µg
Vitamin D:2.3 µg4.6 µg
Vitamin B12:1.4 µg2.7 µg

Instructions

1
Whisk the eggs in a bowl with a tablespoon of milk, salt and pepper.
2
Heat a little fat in a pan. Add the bell pepper and ham (if using). Sauté for 3–4 minutes until the pepper softens and the ham is browned.
3
Reduce the heat and pour the eggs into the pan. Stir slowly with a wooden spoon to get soft scrambled eggs. When the eggs are almost cooked (still a little moist, not dry!), remove them from the heat. The residual heat will continue cooking them.
4
Warm the tortillas for 10–15 seconds in the microwave or in a dry pan. This is key! A warm tortilla is pliable and won't crack while wrapping.
5
Spread a tablespoon of Greek yogurt (mixed with hot sauce, if desired) in the center of each tortilla. Top with the scrambled eggs and vegetables, add avocado slices and sprinkle with cheese.
6
Wrapping: First fold the sides of the tortilla inward (over the filling), then fold the bottom over the filling and roll tightly into a roll ("burrito").
7
Wipe the pan clean and reheat it over medium heat with a little butter. Place the burrito in the pan seam-side down. Cook for 1–2 minutes until the seam seals and browns. Flip and fry on the other side as well until crispy.

Nutritional benefits

Thanks to the balance of fiber, healthy fats and protein, this dish provides energy for high cognitive performance throughout the day.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.