You tend to just feel better when you get your veggies in, so why not add some to your breakfast? These grilled vegetable and egg wraps are absolutely delicious, and so easy to make! They also freeze and reheat well for the ultimate tasty meal prep. Grilled yellow squash, red onion and bell pepper, a tasty cheese spread, and an easy ham and egg omelet complete these wraps.
What’s in these grilled vegetable egg wraps?
These wraps are packed with flavor, and are nutritious, filling and delicious. They are filled with:
- grilled red onion, yellow squash, and red bell pepper
- ham omelet
- flavorful cheese spread (I used Alouette spinach artichoke, but garlic herb would be delicious, or any variety really!)
To make these wraps, you’ll need:
- red onion
- yellow squash
- red bell pepper
- you can substitute any vegetables of your choice, as long as they grill up well
- lavash wraps (I use these)
- egg whites
- you can use all eggs, or all egg whites, whichever works for you
- ham (or any other protein of choice, or skip it all together)
- spreadable cheese, like Alouette or Laughing Cow
- Herbs de Provence or Italian seasoning
- kosher salt
I will say that this recipe is very adaptable, it’s really more of a theory or method. In other words, you can use whatever you like here. If you aren’t a fan of ham, sub in sausage or bacon (or omit the protein all together). If you can’t stomach peppers, sub in some asparagus instead. There’s really no “wrong” way to go about making this recipe. Any way you make it, it’s sure to be delicious.
How to make grilled vegetable and egg wraps
Grilling the vegetables
The first step for this recipe is to grill the vegetables. This is the part that takes the longest (and it really doesn’t take very long at all, if I am being honest). Depending on how large your grill pan is (or you can use your outdoor grill, of course) this can be done in either one or two batches.
To grill the vegetables, slice them up. For the onion, cut the ends off, and then cut it into about 4 rings. You want the rings to be at least 1/4″ thick so that they can hold up against the heat of the grill. Seed and slice the peppers, and then slice the yellow squash into about 1/4″ thick slices.
Heat the grill over medium high heat, and then spray the grill with olive oil spray. Add the vegetables to the grill in a single layer so that they can char. Season with a sprinkle of kosher salt.
If you are using a grill pan, cover the pan with the lid. This allows the vegetables to steam and get tender, while simultaneously grilling them. They should cook for about 5 minutes per side to get to your desired tenderness and char.
Once the vegetables are cooked, remove them from the grill and set aside in a bowl to cool while you prepare the other ingredients.
How to cook the eggs
For this recipe, I used a combination of eggs and egg whites, but anything will do here (all eggs, all egg whites). You can use any combination of ingredients to suit your dietary needs.
Combine the eggs, egg whites, Herbs de Provence (or Italian Seasoning) and salt in a bowl. Whisk together to combine. Then, dice up the ham (or protein of your choice) and add it to the mixture.
Preheat a large frying pan over medium heat. To cook the eggs, you can either scramble them, or make a large omelet-style egg. Spray the frying pan liberally with cooking spray, and then pour the egg mixture in.
Add the lid to the pan, and cook the eggs for about five minutes, or until the egg is cooked on the bottom, and almost cooked through on top (using the lid allows the egg to steam and cook on top). If you are brave, flip the entire omelet over to cook on the other side. Otherwise, just continue cooking it covered until it’s done.
Once it’s done cooking, cut it into 6 equal sized pieces. You can see, I broke my omelet when I tried to flip it. Hey, no ones perfect. As long as it tastes good, right?
Assembling the wraps
To assemble the wraps, cut each lavash in half; you will end up with 6 wraps. Starting at the base of each wrap, spread 1 tablespoon of the spreadable cheese in an even layer. Then, add the cooked egg mixture, followed by the grilled vegetables.
Roll each wrap up tightly.
You can eat one right away, and you can store the others in the freezer for later.
Storing and reheating these wraps
To store these wraps in the freezer, I suggest wrapping each one individually in wax paper, followed by aluminum foil. Place all of the wraps into a large freezer bag in the freezer.
When it’s time to defrost, remove the foil wrap, and leave the wax paper on. Microwave a wrap (in the wax paper) for 2 minutes to defrost it. Then, remove the wax paper and place the wrap in an air fryer. Air fry at 400F for 5 minutes, flipping halfway.
The wrap will be crunchy on the outside, and warm on the inside.
If you do not have an air fryer, use the same microwave method, and then place the wrap in a preheated oven or toaster oven at 400F for a couple of minutes until toasty.
Grilled Vegetable and Egg Wraps
- grill pan
- frying pan
- 3 lavash wraps
- 1 red onion
- 1 yellow squash
- 1 bell pepper
- olive oil spray
- 6 eggs
- 1/3 cup egg whites
- 1/2 tsp kosher salt
- 1/2 tsp Herbs de Provence , or Italian Seasoning
- 4 oz ham
- 6 tbsp spreadable herb cheese, like Alouette
- Trim the ends off the onion and peel the outer layer. Then, slice the onion into 1/4" rounds.
- Slice the yellow squash into 1/4" rounds. Slice the pepper (scoop out the seeds).
- Preheat a grill pan over medium high heat. Spray the grill pan with olive oil spray and add the vegetables to the grill.
- Add more olive oil spray on top and season with a pinch of kosher salt.
- Cover the grill pan with a lid, and cook for 5 minutes. Remove the lid and flip the vegetables, and cook covered for another 5 minutes.
- The vegetables should be grilled and tender after 10 minutes total. Remove them from the pan and set aside to cool.
- Preheat a large frying pan over medium heat.
- Combine the eggs, egg whites, Herbs de Provence, and salt in a bowl.
- Cut the ham into strips or cubes, and add that to the egg mixture.
- Spray the frying pan with cooking spray, and add the egg mixture.
- Cook omelet style, cover with the lid so that the top of the egg cooks simultaneously.
- Flip, if possible, to finish cooking (if it breaks, it's ok!)
- Cut the omelet into 6 pieces.
- Cut each lavash in half to form 6 wraps.
- Spread 1 tablespoon of the spreadable cheese at the base of each wrap.
- Top with the omelet, followed by the grilled vegetables.
- Roll up tightly. Eat right away, or store for later.
- To store for later: Wrap in wax paper, followed by foil. Place the wraps in a freezer plastic bag, and store in the freezer.
- To reheat from frozen: Remove the foil. Microwave the wrap (in the wax paper) for 2 minutes. Remove the wrap from the wax paper and air fry at 400F for 5 minutes (flip halfway). You can also use a convection oven.
- 5 WW points (green plan)
- 3 WW points (blue and purple plans)
Here are some other egg-based meal prep recipes: