Egg, Bean and Veggie Wrap


  • Vegetable oil cooking spray
  • 2/3 cup diced red bell pepper
  • 2 cloves garlic, chopped
  • 2/3 cup canned black beans, rinsed and drained
  • 2/3 cup fresh corn kernels or frozen, thawed and drained
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons fresh lime or lemon juice
  • 2 whole eggs
  • 2 egg whites
  • 1/4 cup 1 percent milk
  • 2 teaspoons canola oil
  • 4 whole-grain flour tortillas (10 inches each)
  • 1/2 cup shredded reduced-fat cheddar
  • 1/2 cup store-bought salsa
  • 1/2 cup finely chopped red onion
  • 1/4 cup 0 percent Greek yogurt (or drained yogurt)


  1. Coat a large skillet with cooking spray; set over medium heat. Cook pepper, stirring occasionally, 3 minutes. Add garlic; cook, stirring, 1 minute. Add beans and corn; cook, stirring occasionally, until heated through, about 3 minutes. Transfer bean mixture to a bowl. Stir in cilantro and juice. Season with salt and pepper. In another bowl, whisk eggs, egg whites and milk. Season with salt and pepper. Heat oil in same skillet you used for bean mixture over medium heat. Add egg mixture, reduce heat to medium-low, and cook eggs, gently stirring, until just set. Remove skillet from heat. Warm tortillas as directed on package. Spoon 1/4 egg mixture into center of each tortilla. Top each with bean mixture, cheese, salsa, onion and yogurt. Fold in sides and roll up.

Nutrition Fact

410 calories per serving, 15 g fat (5 g saturated), 52 g carbs, 6 g fiber, 19 g protein