This wrap is loaded with flavour and protein. It’s great for breakfasts, or really any time! Recipe serves 4.

1/3 cup (69 g) quinoa
3/4 cup (180 mL) water
2 tsp (10 mL) vegetable oil
1 cup (150 g) diced onion
4 eggs or 2 eggs and 2 egg whites
1/8 tsp (0.5 mL) salt
1/8 tsp (0.5 mL) pepper
1/2 cup (125 mL) salsa
1/3 cup (71 g) canned black beans, drained and rinsed
1/2 cup (75 g) diced avocado
1/2 cup (63 g) grated cheddar cheese
4 large whole wheat flour tortillas


  1. Combine quinoa and water and bring to a boil, cover, and simmer on lowest heat for 15 minutes. Drain off excess liquid. Fluff with a fork.
  2. In a large skillet add oil and sauté onions for 5 minutes. Add the eggs and salt and pepper and scramble until cooked.
  3. Lay out tortillas and divide eggs, salsa, beans, avocado, and cheese in the middle of tortillas. Fold in sides and roll. Cut in half. Enjoy!