HAM AND CHEESE BREAKFAST WRAP
The Ham And Cheese Breakfast Wrap is a savoury and protein-rich option that comes together in under five minutes. This breakfast wrap contains a whole-grain tortilla, which is a simple yet satisfying combination of lean ham, low-fat cheese and a hint of mustard, that delivers a nutritionally balanced meal. This cheese breakfast wrap is perfect for busy mornings. It can be eaten cold or warmed up for extra comfort, making it a versatile addition to your breakfast or lunch rotation. Whether you’re prepping school lunches or grabbing a post-gym bite, this ham and cheese breakfast wrap is convenient, customisable and easy to enjoy on the go.
RECIPE CATEGORY
Breakfast
SERVING SIZE
1
CUISINE
American
PREPARATION/TECHNIQUES
No-Cook, Prepared in Advance, Pan-Fry
OCCASION/HOLIDAY
Father’s Day, Spring, Summer, Family Reunion, Picnic, Tailgating
SPECIAL CONSIDERATION/DIETARY CONCERNS
Quick & Easy, High Protein, Kid Friendly, Low Fat
DISH TYPE
Sandwich
INGREDIENTS
- 1 whole-grain tortilla
- 1 slice of ham
- 1 slice low-fat cheese
- 1 teaspoon mustard
FULL NUTRITIONAL INFORMATION
- Calories: 214.1 kilocalories
- Fat: 12.6 grams
- Saturated Fat: 5.6 grams
- Carbohydrate: 13.0 grams
- Sugar: 0.7 grams
- Sodium: 476.6 milligrams
- Fibre: 2.1 grams
- Protein: 12.6 grams
- Cholesterol: 43.7 milligrams
- Calcium: 228.1 milligrams
- Iron: 0.7 milligrams
- Potassium: 153.9 milligrams
- Vitamin D: 0.4 milligrams
PREPARATION
- Lay Out The Tortilla: Place one whole-grain tortilla flat on a clean surface or plate. Ensure the tortilla is pliable; warm for 10 seconds in the microwave if needed.
- Spread The Mustard: Using the back of a spoon or butter knife, spread 1 teaspoon of mustard evenly across the tortilla, leaving a small border around the edges.
- Add The Ham and Cheese: Lay 1 slice of ham in the centre of the tortilla. Place 1 slice of low-fat cheese directly on top of the ham to ensure even melting if heated.
- Wrap It Up: Fold in the sides of the tortilla, then roll it up tightly from the bottom to form a compact wrap.
- Serve Cold or Warm: Eat as it is or heat in a non-stick pan over medium flame for 1 to 2 minutes on each side until the cheese is melted and the wrap is lightly toasted.
PREP TIME
3 minutes
COOKING TIME
4 minutes
TIPS
- Use a Soft Tortilla: If the wrap cracks while rolling, warm it for a few seconds in the microwave to make it more flexible.
- Even Layering: Place the ham and cheese in the centre and avoid overfilling for easy rolling and a neater wrap.
- Toasted Option: Lightly toast in a pan or sandwich press to melt the cheese and crisp the tortilla for added texture.
- Portable Packaging: Wrap in foil or parchment for a mess-free and transportable breakfast.
- Customise Sauce: Swap mustard for hummus, Greek yoghurt or low-fat cream cheese to suit your taste.
VARIATIONS
- Add Vegetables: Include baby spinach, sliced tomato or grated carrot for more fibre and nutrients.
- Make It Spicy: Add a dash of hot sauce or pepper jack cheese for a little heat.
- Change The Meat: Swap ham for turkey breast, smoked chicken or vegetarian deli slices.
- Use Different Cheese: Try mozzarella, Swiss or a dairy-free alternative for different flavours.
- Wrap Alternative: Use a spinach, low-carbohydrate or gluten-free tortilla to match dietary needs.
- Bulk It Up: Add scrambled egg, black beans or mashed avocado for a heartier version.
PREPPING AND STORAGE
- Refrigeration: Store assembled wraps in an airtight container in the fridge for up to 24 hours. Wrap tightly in cling film or foil.
- Batch Preparation: Prepare 3 to 4 wraps at once for grab-and-go breakfasts or packed lunches throughout the week.
- Reheating Tip: If stored cold, reheat the wrap in a pan or microwave (wrapped in paper towel) for best results.
- Avoid Freezing: Due to moisture content and cheese texture, freezing is not ideal. Fresh preparation or short-term refrigeration is recommended.
- Serving Suggestions: Serve with a side of fruit, boiled egg or a yoghurt pot for a complete meal.