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Egg and avocado brekkie wrap

Egg and avocado brekkie wrap

Heart healthy recipes

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Easy step-by-step recipes for everyone

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Egg and avocado brekkie wrap

Make this easy wrap the night before for a protein-packed, heart-healthy breakfast on busy mornings.

10 min prep

0 min cook

2 serves

Ingredients

  • Eggs

    2 extra-large hard-boiled eggs, peeled

  • Avocado

    ½ large (100g) avocado, chopped

  • Cottage cheese

    100g cottage cheese

  • Semi-dried tomatoes

    2 tablespoons (30g) finely chopped semi-dried tomatoes

  • Green spring onion

    1 green spring onion, finely chopped

  • Pepitas

    2 tablespoons pepitas

  • Baby spinach and rocket leaves

    30g baby spinach and rocket leaves

  • Wholemeal wraps

    2 wholemeal wraps

Method

  1. Eggs, avocado and cottage cheese coarsely mashed in a bowl
    1

    Place eggs, avocado and cottage cheese in a large bowl. Season with pepper. Coarsely mash.

  2. Semi-dried tomatoes and spring onion stirred through the egg mixture
    2

    Stir in semi-dried tomatoes and onion.

  3. Egg mixture spooned across the centre of wraps and topped with leaves
    3

    Spoon egg mixture evenly across centre of wraps. Sprinkle with pepitas. Top with spinach and rocket.

  4. A filled open wrap beside two rolled wraps in a container
    4

    Roll up, folding in sides, to enclose filling. Wrap in baking paper. Refrigerate until ready to serve.

Tips

  • Wraps can be made the night before. Place in a container or cover with plastic wrap and keep refrigerated.
  • Check labels on wraps and choose the brand lowest in sodium.
  • For hard boiled eggs, carefully lower room temperature eggs into a saucepan of gently boiling water. Boil for 10 minutes. Drain and place in a bowl of cold water until cool enough to peel.
  • Recipe can easily be halved to make one wrap.
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Heart-healthy Dinner Plans

Over four weeks, we’ll provide you with free, delicious, easy-to-follow recipes and tips to help you enjoy a heart-healthy eating pattern.

Last updated11 September 2026