Scrambles & egg dishes
Egg, black bean & cheese breakfast wraps
Soft scrambled eggs, smoky black beans, cheddar, spinach, avocado and salsa rolled in warm wholemeal tortillas — a filling breakfast to go.
- 20 min · 10 min hands-on
- Serves 4
- Non-stick frying pan, small saucepan, bowl
- Contains egg, milk, wheat, gluten
- Vegetarian
- Complete meal
One serve gives you
Daily needs: Female 31–50- Protein 24 g · 23%
- Carbs 36 g · 34%
- Fat 22 g · 44%
- Fibre 11 g
Highest in this recipe
Black shows one serve; the rest of each bar is left for the day. * Partial ingredient data.
Ingredients
Weights for 4 servings. Per-serve nutrition stays the same.
- 240 g
- 5 g
- 2 g
- 1 g
- 30 g
- 300 g
- 40 g
- 0.5 g
- 10 g
- 60 g
- 60 g
- 200 g
- 80 g
- 100 g
Check product labels and cross-contact. Ingredient notes are not an allergy-safety guarantee.
Method
5 steps · about 20 min- Warm the canola oil in a small saucepan over medium heat. Add the black beans, smoked paprika, cumin and the 30 g water and cook for 3–4 minutes, stirring and lightly crushing about a third of the beans, until hot and thick. Keep warm.
- Whisk the eggs with the milk and pepper. Melt the butter in a non-stick frying pan over medium-low heat, add the spinach and stir for 30 seconds until just wilted, then pour in the eggs.
- Slowly push the eggs around the pan with a spatula, folding the soft curds as they form. When they are almost set, scatter over the cheddar and fold for 30 seconds more, until no liquid egg remains and the cheese has melted. Take off the heat.
- Warm the tortillas in a dry frying pan for 20 seconds per side so they fold without cracking. Down the centre of each, spoon a quarter of the beans, eggs, salsa and avocado. Fold in the ends, then roll up tightly.
- Return the wraps to the dry pan seam-side down over medium heat for 1–2 minutes per side until lightly toasted and sealed. Serve straight away, or wrap in foil to take with you and eat within 2 hours.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
One serve gives you
Daily needs: Female 31–50- Protein 24 g · 23%
- Carbs 36 g · 34%
- Fat 22 g · 44%
- Fibre 11 g
Highest in this recipe
Black shows one serve; the rest of each bar is left for the day. * Partial ingredient data.
Calculation limitations
- Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.
Every nutrient, and where it comes from
152 nutrients and food components, and the ingredients that supply each one.
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Every vitamin, mineral, fat, sugar and amino acid in this recipe, per serve or for the whole batch, and which ingredients supply each one. Free, no card needed.
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About this recipe and its sources
Editorially reviewed for ingredient-method agreement, flavour structure, moisture control, practical timings and food-safety cues. Compound products and cross-contact remain label-dependent.
MorselMetrics kitchen ideas · MorselMetrics original recipe content
Original AI-assisted recipe development for MorselMetrics. Editorially reviewed. Nutrition calculated from attributed food-composition sources.
Calculation assumptions & recipe adaptations
Estimated from weighed edible ingredients using existing source-backed food records. Cooking changes without a supported model remain unadjusted; unknown nutrient values remain unknown.
- Canned black beans, rinsed and drained: Whole-recipe edible weight.
- Canola oil: Whole-recipe edible weight.
- Smoked paprika: Whole-recipe edible weight.
- Ground cumin: Whole-recipe edible weight.
- Water for the beans: Whole-recipe edible weight.
- Eggs, 6 × about 50 g without shell: Whole-recipe edible weight.
- Full-cream milk: Whole-recipe edible weight.
- Ground black pepper: Whole-recipe edible weight.
- Unsalted butter: Whole-recipe edible weight.
- Baby spinach: Whole-recipe edible weight.
- Cheddar cheese made with vegetarian rennet, grated: Whole-recipe edible weight.
- Wholemeal tortillas, 4 × about 50 g: Whole-recipe edible weight.
- Tomato salsa: Whole-recipe edible weight.
- Avocado flesh, sliced: Whole-recipe edible weight.
AFCD attribution, data & methods
Food matches used for nutrition
- Canned black beans, rinsed and drained: Bean, black, canned, drained
- Canola oil: Oil, canola
- Smoked paprika: Paprika, dry powder
- Ground cumin: Cumin (cummin) seed, dried, ground
- Water for the beans: Water, tap
- Eggs, 6 × about 50 g without shell: Egg, chicken, whole, raw
- Full-cream milk: Milk, cow, fluid, regular fat (~3.5%)
- Ground black pepper: Pepper, black, ground
- Unsalted butter: Butter, plain, no added salt
- Baby spinach: Spinach, baby, fresh, raw
- Cheddar cheese made with vegetarian rennet, grated: Cheese, cheddar, natural, regular fat
- Wholemeal tortillas, 4 × about 50 g: Bread, flat wrap or tortilla, wholemeal, commercial
- Tomato salsa: Sauce, salsa, tomato-based, commercial
- Avocado flesh, sliced: Avocado, hass, raw