HAM AND CHEESE WHOLE GRAIN BREAKFAST WRAP
The Ham And Cheese Whole Grain Breakfast Wrap is a wholesome, savoury and protein-rich option that makes mornings easier and more enjoyable. It is built on the foundation of a soft whole-grain tortilla, which delivers fibre for sustained energy while pairing the lean saltiness of ham with the creamy melt of low-fat cheese. A thin layer of mustard adds a gentle kick that cuts through the richness, balancing the flavours beautifully. It can be eaten cold for a quick grab-and-go meal or toasted in a pan until golden and crisp, which enhances the taste and melts the cheese to perfection. Whether packed into a school lunchbox, enjoyed as a portable office breakfast or savoured post-gym for a satisfying refuel. The Ham And Cheese Whole Grain Breakfast Wrap proves that simplicity does not mean compromise. It is a reliable recipe to keep in your routine for busy mornings and active days.
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
Tacos & Wraps
INGREDIENTS
- 40 grams | 1.41 ounces | 1 whole-grain tortilla
- 28 grams | 0.99 ounces | 1 slice ham
- 20 grams | 0.71 ounces | 1 slice low-fat cheese
- 5 milliliters | 0.17 fluid ounces | 1 teaspoon mustard
FULL NUTRITIONAL INFORMATION
- Calories: 219 kilocalories
- Fat: 8.6 grams
- Saturated Fat: 3.4 grams
- Carbohydrate: 21.9 grams
- Sugar: 2.3 grams
- Fibre: 3.0 grams
- Sodium: 775 milligrams
- Protein: 16.5 grams
- Calcium: 254 milligrams
- Potassium: 190 milligrams
- Iron: 1.6 milligrams
PREPARATION
- Lay Out The Tortilla: Place one whole-grain tortilla flat on a clean surface or plate. Ensure the tortilla is pliable, so warm it 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.
PREPARATION 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 refrigerator for up to 24 hours. Wrap tightly in cling film or foil.
- Avoid Freezing: Due to the moisture content and cheese texture, freezing is not ideal. Fresh preparation or short-term refrigeration is recommended.
