Free kalorien- ja ravintoseuranta
A filling breakfast wrap with chicken, egg and fresh vegetables.
I make this wrap when I want something more substantial than a sweet breakfast but still need it to be easy to carry. Chicken and egg provide the main protein, while the tortilla and vegetables turn them into a complete, practical meal. During my own weight loss, meals that were easy to pack helped me avoid buying something unplanned simply because I had become hungry away from home.
The wrap is not meant to be an oversized restaurant burrito. One ordinary tortilla is enough when the filling is spread evenly and the ends are folded before rolling. If the tortilla is cold and stiff, it tears. A few seconds in a dry pan or microwave makes it flexible without making it wet.
This recipe is ideal for leftover chicken, but only when the meat has been cooled and stored properly. I weigh the cooked amount because that is what goes into the wrap. Raw and cooked chicken have different weights after moisture loss, so mixing the two measurements makes the calculation less useful. Reheat the chicken if you want a hot wrap, or use it cold when it has been kept safely refrigerated.
I cook the eggs over moderate heat and stop while they are still soft. Dry scrambled egg makes the filling crumbly and harder to roll. Watery tomato and too much sauce create the opposite problem, so I use modest amounts and keep the sauce thick.
The displayed calculation covers one wrap. Tortillas differ considerably in size and energy, making the package value especially important. Cheese, avocado and mayonnaise can all fit, but they need to be added to the calculation. Turkey, tofu or beans can replace chicken when their values and safe handling are accounted for.
I value this meal because it is flexible without becoming vague. The structure stays the same, even when the vegetables change. That makes it easy to repeat, and repeatable meals were much more important in my own 40 kilogram weight loss than constantly searching for a perfect new recipe.
If I make the wrap for later, I let the egg and chicken cool before assembling it. Packing hot filling immediately creates condensation and makes the tortilla soft. I also keep the yoghurt sauce light and place leafy vegetables between wetter ingredients and the tortilla. The wrap is best during the same day. I keep it refrigerated and do not leave cooked chicken and egg at room temperature for an extended period.
For an even serving, I place the tortilla on the scale and add each ingredient in the stated amount. This is faster than trying to estimate the filling after rolling. If the wrap will not close, reducing wet vegetables works better than forcing it and tearing the tortilla.
The nutrition values use the same ingredient amounts and product values as the Finnish recipe. Brands and the finished weight can change the estimate. Sources reviewed 6 August 2026: Fineli, Finnish Food Authority and EFSA.
Note: This recipe shares my personal cooking and tracking experience. It is general information, not individual medical or nutritional advice.
Johannes P. is a self taught, 24 year old fitness enthusiast who lost more than 40 kilograms. That experience inspired him to build RestinCal as a simple and free nutrition tracking service.
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