Ingredients:

  • 4 large eggs (approx. 200 g total)
  • 2 tablespoons milk or water (30 mL) — optional
  • 1/4 teaspoon fine sea salt (1.5 g)
  • 1/8 teaspoon freshly ground black pepper (0.5 g)
  • 1 tablespoon unsalted butter (14 g) or neutral oil for cooking
  • 2 (8-inch / 20 cm) flour tortillas (or 2 medium whole-wheat tortillas)
  • 1/2 cup shredded cheddar cheese (56 g / about 2 oz)
  • 1/2 cup diced bell pepper (75 g) — mix red and green
  • 1/3 cup diced yellow onion (50 g)
  • 2 teaspoons olive oil (10 mL) for sautéing vegetables
  • 2 strips cooked bacon, chopped (optional) (approx. 20–30 g) OR 1/2 cup canned black beans, rinsed (120 g) for vegetarian protein
  • 1/2 small avocado, sliced (about 70 g)
  • 2 tablespoons salsa or pico de gallo (30 g)
  • Fresh cilantro leaves or chopped chives for garnish (optional)
  • Hot sauce or lime wedges, to serve (optional)
  • Smoked paprika or cumin pinch for peppers (optional)
  • Salt & pepper to taste

Instructions:

  1. Prep: Dice peppers and onions, grate cheese, slice avocado, chop bacon if using, and briefly warm tortillas on a plate or skillet.
  2. Sauté vegetables: Heat 2 teaspoons olive oil over medium; sauté onions until translucent (~2 minutes), add peppers and a pinch of salt, cook until softened and slightly caramelized (2–3 minutes). Remove and keep warm.
  3. Whisk eggs: In a medium bowl, whisk 4 eggs with milk or water (if using), 1/4 teaspoon salt, and 1/8 teaspoon pepper until uniform and slightly frothy.
  4. Cook omelets: Heat 1/2 tablespoon butter over medium-low in a nonstick skillet. Pour half the egg mixture, swirl to an even thin layer, and cook until edges set and center is just set but glossy (about 1–2 minutes). Add half the cheese and a spoonful of sautéed veggies, fold to enclose, slide onto plate and keep warm. Repeat for second omelet.
  5. Warm tortillas: Briefly warm tortillas in a dry skillet 10–20 seconds per side or microwave covered with a damp paper towel 10–15 seconds until pliable.
  6. Assemble wraps: Place a warmed tortilla on a work surface, center an omelet, add sliced avocado, extra salsa, and fresh herbs. Fold sides and roll tightly into a burrito-style wrap; optionally wrap in foil to hold shape.
  7. Optional finish (grill/toast): For a crisp exterior, place assembled wrap seam-side down in skillet over medium for 1–2 minutes per side until golden, or press in a sandwich press for 2–3 minutes.
  8. Serve: Slice in half on the bias and serve with salsa, hot sauce, and lime wedges. Store wrapped in foil for meal-prep and reheat to revive crispness.