Breakfast Turkey Sausage Wrap (Printable Version)

Savory turkey sausage, fluffy eggs, cheese, and vegetables wrapped in a warm tortilla for a satisfying breakfast.

# Components:

→ Protein

01 - 4 turkey sausage links, casings removed (200 g)

→ Egg Base

02 - 4 large eggs
03 - 1/4 cup milk (60 ml)

→ Dairy

04 - 1/2 cup shredded cheddar cheese (60 g)
05 - 1 tablespoon unsalted butter

→ Vegetables

06 - 1 small red bell pepper, diced
07 - 1 small onion, finely chopped
08 - 2 cups fresh spinach, roughly chopped (60 g)

→ Wrappers

09 - 4 large whole wheat tortillas

→ Seasoning

10 - 1/2 teaspoon salt
11 - 1/4 teaspoon black pepper
12 - 1/4 teaspoon smoked paprika (optional)

# Preparation steps:

01 - In a large nonstick skillet over medium heat, cook the turkey sausage, breaking it apart with a spatula, until browned and cooked through, 5–6 minutes. Transfer to a plate and set aside.
02 - In the same skillet, melt the butter. Add the diced bell pepper and chopped onion, sautéing until softened, 3–4 minutes. Incorporate the spinach and cook until wilted, about 1 minute.
03 - In a bowl, whisk together the eggs, milk, salt, pepper, and smoked paprika. Pour this mixture into the skillet with the vegetables and cook, stirring gently, until the eggs are just set.
04 - Return the cooked turkey sausage to the skillet with the egg and vegetable mixture. Stir to combine. Remove from heat and sprinkle in the shredded cheddar cheese, stirring until it melts.
05 - Warm the tortillas in a dry pan or microwave for 20 seconds until pliable.
06 - Divide the sausage and egg filling evenly among the warmed tortillas. Fold in the sides of each tortilla and roll them tightly into wraps.
07 - Serve immediately, or wrap each individual wrap in aluminum foil for a convenient on-the-go breakfast.

# Expert Advice:

01 -
  • Easy to assemble with just one pan for most of the cooking
  • Packed with lean protein for lasting energy
  • Great for meal prep or on-the-go breakfasts
  • Customizable with whatever veggies or cheese you have on hand
  • Everything comes together quickly so you are out the door in no time
02 -
  • Naturally high in protein from eggs and turkey sausage
  • Easy to adapt for gluten-free or vegetarian with small swaps
  • Wraps can be made ahead and stored in the fridge for a couple days
03 -
  • Always warm the tortillas before filling for easier rolling
  • Use a nonstick skillet and avoid overcooking the eggs for creamy texture
  • Chop veggies small so every bite comes with a perfect mix of flavors
  • A little smoked paprika goes a long way so start with a small pinch
  • Batch cook the filling for quick weekday assembly

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