Heart-Healthy Egg and Ham Breakfast Rolls
Start your day with a nutritious boost thanks to these Heart-Healthy Egg and Ham Breakfast Rolls—perfect for busy mornings or a wholesome weekend treat! Packed with protein-rich eggs, lean ham, vibrant vegetables like bell peppers and spinach, and a sprinkle of low-fat cheese, these breakfast rolls deliver on both flavor and health. Wrapped in soft, whole-grain tortillas, they’re loaded with fiber for sustained energy, while a touch of olive oil adds heart-healthy fats. Ready in just 25 minutes, this quick yet satisfying recipe combines comfort with wellness, making it ideal for anyone seeking a delicious and balanced start to their day. Whether you’re meal prepping for the week or serving a crowd, these easy-to-make rolls are sure to become a breakfast favorite.
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Recipe Information
Ingredients
- 4 pieces whole grain tortillas
- 4 large eggs
- 2 tablespoons low-fat milk
- 4 slices lean ham
- 1 small bell pepper
- 1 cup spinach leaves
- 0.5 cup low-fat cheese
- 2 teaspoons olive oil
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
Instructions
Begin by whisking the eggs with the low-fat milk, salt, and black pepper in a medium bowl until well combined.
Dice the bell pepper into small cubes and roughly chop the spinach leaves.
Heat 1 teaspoon of olive oil in a non-stick skillet over medium heat. Add the diced bell pepper and sauté for 2-3 minutes until slightly softened.
Add the spinach leaves to the skillet and cook for an additional 1-2 minutes until wilted.
Pour the egg mixture into the skillet with the vegetables, stirring gently with a spatula as the eggs begin to set. Continue cooking until the eggs are fully cooked, about 3-4 minutes. Remove from heat.
Warm the whole grain tortillas in a separate pan over low heat or microwave for about 20 seconds each to make them pliable.
Place one slice of lean ham on each tortilla and evenly distribute the cooked egg and vegetable mixture across the four tortillas.
Sprinkle each tortilla with an equal portion of low-fat cheese.
Roll each tortilla tightly around the filling to form a roll. Ensure the seam side is down to keep the rolls in place.
Cut each roll in half and serve immediately. Enjoy your heart-healthy breakfast rolls!
Nutrition Facts
Calories |
1424 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.6 g | 91% | |
| Saturated Fat | 18.1 g | 90% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 824 mg | 275% | |
| Sodium | 3914 mg | 170% | |
| Total Carbohydrate | 102.1 g | 37% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 11.6 g | ||
| Protein | 102.2 g | 204% | |
| Vitamin D | 4.4 mcg | 22% | |
| Calcium | 1210 mg | 93% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 1372 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
