High Protein Bean and Egg Wraps
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Power your day with this satisfying High-Protein Bean and Egg Wrap, a delicious MIND Diet–friendly meal that supports brain and body health. Fluffy scrambled eggs meet hearty beans, leafy greens, and creamy avocado—all wrapped up in a whole-wheat tortilla for the perfect balance of flavor, texture, and nutrition.
Packed with protein, fiber, and omega-rich ingredients, this wrap keeps you full and energized while nourishing your brain. It’s quick to make, easy to customize, and ideal for a grab-and-go breakfast or a smart midday lunch.
Mind Points: 2 WG, .5 EVOO, .5 LG, .5 BN
INGREDIENTS:
¼ cup 2% plain greek yogurt
½ an avocado, smashed
¼ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon ground cumin
2-10 inch whole wheat tortilla wraps
3 eggs, lightly scrambled
½ cup pinto or black beans, rinsed
1 cup finely chopped romaine lettuce leaves
½ cup small dice tomatoes
1 tablespoon Extra Virgin Olive Oil
Optional Garnish:
hot sauce
salsa
pickled jalapenos or pickled red onion
DIRECTIONS:
In a small bowl, mix together the Greek yogurt, mashed avocado, garlic powder, onion powder, and cumin until smooth.
Lay the tortillas flat. Spread the yogurt–avocado mixture evenly over each tortilla, leaving a ½-inch border around the edges.
Down the center of each tortilla, layer the beans, scrambled eggs, lettuce, and chopped tomatoes.
Fold in the sides, then roll up tightly away from you, tucking in the ends as you go.
Preheat a pan over medium heat. Place the wraps seam side down. If they start to open, gently press with a plate or pan. Cook for 2–3 minutes per side, until golden and crisp.
Serve topped with any extra yogurt–avocado mixture, plus lettuce and tomatoes.