Nutrition Fast Food for Your Midday Meal

Fast Food for Your Midday Meal


Kale and Egg Wrap

Ready in minutes, this nutritious wrap is perfect for an easy lunch. Plus you can easily substitute ingredients including spinach for kale and paprika for hot pepper flakes or adding hummus. To make this meal a gluten-free option, serve in corn tortillas.

Prep Time: 12 minutes 

Servings: 4


8                                  eggs

1/2 tsp (2 mL)              salt

1/4 tsp (1 mL)              freshly ground pepper

2 tbsp (30 mL)             olive oil

2 cloves                       garlic, minced

Pinch                            hot pepper flakes

2 cups (500 mL)           stemmed and thinly sliced kale, lightly packed

4 large                         whole wheat tortillas (10 inch/25 cm), warmed

1/4 cup (60 mL)           hummus

1                                  tomato, sliced



ONE: Whisk eggs with salt and pepper. In non-stick skillet, heat oil over medium heat; cook garlic and hot pepper flakes until fragrant, approximately 1 minute. Stir in kale; cook until starting to wilt, approximately 2 or 3 minutes.

TWO: Reduce heat to medium-low; pour in egg mixture. Cook, stirring, until eggs are creamy and softly set, approximately 5 to 8 minutes.

THREE: On work surface, arrange tortillas. Spread hummus down along centre of each tortilla, leaving small border on either end. Top with tomatoes and scrambled egg mixture. Fold up bottom of tortilla over the filling, then fold in sides and roll up tightly.

    Nutrition Facts

    Per 1 wrap: Calories 440; Fat 23g; Saturated Fat 5g; Trans Fat 0.1g; Cholesterol 370mg; Sodium 940mg; Carbohydrate 36g; Fibre 5g’ Sugars 2g; Protein 21g

    Recipe courtesy of Egg Farmers of Canada.