Frederic Melton
Breakfast wraps are a convenient and tasty way to start the day. They are easy to prepare, delicious, and can be nutritious. A bacon, egg, and cheese wrap is a popular choice, offering a balanced meal with protein, fat, and carbohydrates to fuel your morning. This wrap is a handheld meal that can be made fresh or prepared in advance and frozen, making it a practical option for busy mornings. The combination of crispy bacon, fluffy eggs, melty cheese, and a soft tortilla creates a satisfying breakfast that can be enjoyed at home or on the go.
| Characteristics | Values |
|---|---|
| Calories | 250-270 |
| Saturated Fat | 6g |
| Cholesterol | 175mg |
| Total Carbohydrate | 24g |
| Dietary Fiber | 3g |
| Vitamin A | 120mcg |
| Monounsaturated Fats | - |
| Polyunsaturated Fats | - |
| Alpha Linolenic Acid | - |
| Docosahexaenoic Acid | - |
| Eicosapentaenoic Acid | - |
| Docosapentaenoic Acid | - |
| Weight | 102g |
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What You'll Learn
How to make a bacon, egg & cheese wrap
Ingredients
- Bacon
- Eggs
- Cheese
- Flour tortillas
- Salt
- Ground black pepper
- Milk (dairy or non-dairy)
- Oil (coconut, olive, or avocado oil)
Optional Ingredients
You can add any of the following ingredients to your wrap:
- Sauces or condiments (ketchup, mustard, or mayo)
- Vegetables (bell peppers, onions, mushrooms, chives)
- Meat (sausage, ham)
- Spicy sausage or chopped jalapeño pepper
- Salsa and sour cream
Steps
- Fry or grill the bacon until crispy. Drain the excess grease and set aside.
- Prepare your scrambled eggs. You can add milk, salt, and pepper to taste. Cook until fluffy and top with cheese.
- Warm your tortillas in the microwave or on a pan for easy folding.
- Assemble the wraps by placing the eggs and bacon in each tortilla. You can also add cheese to this layer. Fold in the ends and roll tightly.
- Toast the wraps by cooking them seam-side down in a lightly oiled pan until golden brown on both sides.
Tips
- You can make a big batch of these wraps and store them in the fridge or freezer for later.
- To reheat, simply microwave for 1-2 minutes or until warmed through.
- If you want to add vegetables to your wrap, sauté them separately before stirring them into the egg mixture.
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Nutritional value of the wrap
The nutritional value of a bacon, egg, and cheese wrap can vary depending on the ingredients and their quantities. However, some of the key nutrients in this wrap include:
Calories: The calorie count can differ based on the brand and ingredients used. For example, the bacon, egg, and cheese wrap from Dunkin' Donuts contains 180 calories, while the one from Tim Hortons contains 270 calories.
Macronutrients: On average, the macronutrient breakdown of these wraps is around 30% carbohydrates, 50% fat, and 20% protein. This provides a good balance of energy sources and essential nutrients.
Fat: The wrap contains a significant amount of fat, with saturated fat making up about 30% of the total fat content. Monounsaturated and polyunsaturated fats are also present.
Cholesterol: A single wrap can contain up to 58% of the recommended daily value of cholesterol, which is an important consideration for those monitoring their cholesterol intake.
Carbohydrates: The wrap provides around 8% of the total carbohydrate intake, with a small amount of dietary fiber, contributing to 11% of the daily value.
Vitamins and Minerals: The wrap is a good source of Vitamin A, providing about 13% of the daily value. It also contains small amounts of other vitamins and minerals, such as Vitamin B12, calcium, and iron.
Protein: With bacon and eggs as primary sources of protein, the wrap offers a substantial amount, contributing to about 16-23% of the daily value. This makes it a good option for those seeking a protein-rich breakfast.
Sodium: While not mentioned in all sources, one recipe for a bacon, egg, and cheese wrap provides 622 mg of sodium, which is an important consideration for those monitoring their salt intake.
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How to store and reheat the wrap
To store your bacon, egg, and cheese wrap, wrap it tightly in plastic wrap or aluminium foil to prevent air and moisture from getting in and causing sogginess. You can also use a resealable plastic bag for added protection. Store in the refrigerator and consume within 2-3 days.
If you want to store your wraps for longer, you can freeze them. Wrap each one tightly in plastic wrap or aluminium foil to prevent freezer burn. Then, place the wrapped wraps in a resealable freezer bag or airtight container. Frozen wraps will stay fresh for up to 1 month.
To reheat your wrap, you can use a microwave, oven, pan, skillet, or griddle.
If using a microwave, remove the wrap from the refrigerator and let it sit at room temperature for 20-30 minutes. Sprinkle a few drops of water on the tortilla and cover it with a damp paper towel. Set the microwave to medium-high power and heat the wrap in short bursts of 20-30 seconds, checking the temperature often to avoid overheating.
For an oven reheat, preheat your oven to 350°F (175°C). Wrap the wrap tightly in aluminium foil to prevent the tortilla from drying out. Place the wrapped wrap on a baking sheet or directly on the oven rack and heat for about 10-15 minutes. Check occasionally to ensure it is warmed through without drying out.
To reheat your wrap in a pan, skillet, or griddle, heat the surface over medium heat. Add a small amount of oil or butter to the pan to avoid sticking and to add moisture. Place the wrap on the hot surface and cook for a few minutes on each side, flipping carefully, until evenly heated.
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Variations of the wrap
The beauty of the bacon, egg, and cheese wrap is its versatility. While the classic wrap is delicious, there are endless variations to suit different tastes and dietary requirements. Here are some ideas to get you started:
Cheese Selection
The type of cheese you choose can completely change the character of the wrap. For a classic flavour, cheddar or mozzarella are popular choices. These cheeses offer a sharp, familiar taste that pairs well with the bacon and egg. However, you could also try something like provolone or a Mexican-style blend for a more interesting flavour profile. If you're feeling indulgent, you might even try cream cheese.
Meat Alternatives
If you're not a fan of bacon, or simply want to try something different, there are plenty of alternative meats to choose from. Ham is a common choice, or for a healthier option, you could try turkey bacon. If you're making a vegetarian wrap, simply omit the meat and add extra veggies, or try a vegan bacon alternative.
Veggie Options
Adding vegetables to your wrap is a great way to increase the nutritional value of your meal and add some extra flavour and texture. Sautéed onions, especially red or green onions, are a tasty addition. If you're feeling adventurous, you could add some bell peppers, mushrooms, or jalapenos for a southwestern kick.
Wrap Alternatives
If you're watching your carb intake, there are plenty of alternatives to the traditional flour tortilla. You could use a low-carb wrap, or even a lettuce or cabbage leaf for a gluten-free option. For a more interesting flavour, try a sun-dried tomato, spinach, or roasted garlic wrap.
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Where to buy the wrap
The EL Monterey Signature Wrap is available at Walmart. However, it is unclear if it is available at all Walmart locations or only available to purchase online. You can check the availability of the product at your nearest Walmart store through their website.
Additionally, Tim Hortons also offers a Bacon, Egg & Cheese Wrap, which you can purchase at their stores or through delivery services they may be associated with.
You can also try making your own bacon, egg, and cheese wrap at home. There are numerous recipes available online, and you can purchase the necessary ingredients at your local grocery store or supermarket.
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Frequently asked questions
It takes approximately 30 minutes to make a batch of bacon, egg, and cheese wraps. This includes 10 minutes of preparation time and 20 minutes of cooking time.
A bacon, egg, and cheese wrap typically contains between 250 and 270 calories.
The ingredients required to make a bacon, egg, and cheese wrap are eggs, bacon, cheese, and tortillas. Additional ingredients such as vegetables, sauces, or spices can also be added according to taste.
The bacon can be cooked by frying or grilling it until crispy, and then draining the excess grease.
