This article breaks down the calorie count for a classic egg and cheese wake up wrap, a popular breakfast sandwich made with a warm tortilla, fluffy scrambled eggs, and melted cheese. Whether you’re tracking your intake or just curious, we’ll give you the numbers for common versions and show you how to build your own lighter or more indulgent wrap. You’ll also get a simple recipe to make one at home, plus tips for customizing it to fit your day.
Ingredients
- 1 large flour tortilla (8-inch / 20 cm, about 45 g)
- 2 large eggs (about 100 g total)
- 1 tbsp (15 ml) milk or water
- 1 slice (about 21 g) American cheese or 1/4 cup (28 g) shredded cheddar
- 1 tsp (5 g) butter or oil for the pan
- Salt and pepper to taste
Instructions
- Crack the eggs into a small bowl, add the milk or water, and whisk until the yolks and whites are fully combined. Season with a pinch of salt and pepper.
- Heat a nonstick skillet over medium heat and add the butter or oil. Once it shimmers, pour in the eggs.
- Cook the eggs, stirring gently with a spatula, until they are softly set but still moist, about 2–3 minutes. The eggs should reach 160°F (71°C) as the safe minimum internal temperature for egg dishes, per USDA FSIS guidelines. Remove from heat immediately.
- Warm the tortilla in a dry skillet or microwave for about 15 seconds to make it pliable.
- Place the cooked eggs in the center of the tortilla, top with the cheese, and fold in the sides, then roll tightly from the bottom up.
- If you like a crispy exterior, return the wrap to the skillet seam-side down for 1–2 minutes over medium heat until golden. Serve warm.
Tips
- Don’t overcook the eggs: They continue to cook from residual heat after you remove them from the pan. Stop when they look slightly underdone—they’ll be perfect in the wrap.
- Use a good tortilla: An 8-inch flour tortilla is the standard for a wake-up wrap. If you use a larger one, the calorie count goes up significantly.
- Substitute the cheese: American cheese melts smoothly, but cheddar, pepper jack, or Swiss all work. Hard cheeses like Parmesan won’t melt as well.
- Make it lower-calorie: Use a low-carb or whole-wheat tortilla (about 50–80 calories) and 1 whole egg plus 2 egg whites to cut calories while keeping volume.
Serving Suggestions
This wrap is a complete breakfast on its own, but you can round it out with fresh fruit, a handful of cherry tomatoes, or a small side of yogurt. For a bigger meal, serve it with a side of roasted potatoes or a simple green salad. It’s also great as a quick lunch with a cup of soup.
Variations
- Add protein: Toss in 2–3 slices of cooked bacon, a sausage patty (cook to 160°F / 71°C), or a handful of diced ham.
- Add veggies: Sautéed bell peppers, onions, spinach, or mushrooms add flavor and nutrients for minimal calories.
- Spicy kick: Add a few dashes of hot sauce or a slice of jalapeño before rolling.
- Breakfast burrito style: Add a spoonful of salsa or pico de gallo, and if you like, some refried beans (heat to 165°F / 74°C if reheating).
Storage and Reheating
If you have leftovers, wrap the cooled wrap tightly in foil or plastic wrap and refrigerate within 2 hours. It will keep for up to 3 days. To reheat, unwrap and microwave on a plate for 30–45 seconds, or better, reheat in a toaster oven or skillet over medium heat for 3–4 minutes to restore crispness. Make sure the internal temperature reaches 165°F (74°C) when reheating. You can also freeze the wrap (without fresh tomatoes or lettuce) for up to 1 month; thaw overnight in the fridge before reheating.
Frequently Asked Questions
How many calories are in a typical egg and cheese wake up wrap?
A standard version with a flour tortilla, two large eggs, and one slice of American cheese contains roughly 300–350 calories. The exact number depends on the tortilla size and cheese type.
What is the calorie breakdown?
Two large eggs contribute about 140–150 calories, a slice of American cheese about 60–70, and an 8-inch flour tortilla around 140–160. The butter or oil adds about 40–50 calories per teaspoon.
How can I reduce the calories?
Use a low-carb tortilla (50–80 calories), replace one whole egg with two egg whites (saves about 30 calories), and use a reduced-fat cheese or just a sprinkle of sharp cheddar (saves 20–30 calories). You can also skip the butter and use cooking spray.
Can I make this wrap ahead of time?
Yes, you can assemble the wrap and refrigerate it before cooking, but it’s better to cook the eggs fresh and assemble when ready to eat. If you meal-prep, store the cooked wrap in the fridge and reheat as directed.
Is this wrap gluten-free?
Not as written because of the flour tortilla. Use a gluten-free tortilla or a corn tortilla (though corn tortillas are smaller and may need two). Check the label on any tortilla to ensure it’s gluten-free.
Can I use egg whites only?
Absolutely. Use about 1/2 cup (120 ml) of liquid egg whites or the whites from 4 large eggs. They cook faster, so reduce the cooking time to about 1–2 minutes.
Related
- M&S Whipped Feta: Easy Copycat Recipe
- Popcorn Cooking Tips: Perfect Kernels Every Time
- L’Oven Fresh Garlic Knots Recipe: Easy & Buttery
More recipes to cook
Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
Spotted an error? Tell us and we will correct it (corrections policy).