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High-Protein High-Fiber Breakfast Wrap with Eggs, Cabbage & Carrots

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We talk about protein all the time—but what about fiber?

Most of us can name half a dozen ways to get protein before we’ve even finished our morning coffee. Eggs. Turkey bacon. Greek yogurt. Cheese. Easy, right?

But fiber? That’s where most of us fall short—and it’s one of the quiet reasons our energy crashes mid-morning.

High-protein breakfast wrap filled with eggs, shredded cabbage, carrots, melted cheese, avocado, and turkey bacon, folded and crisped in a tortilla.

Here’s the thing: while we’re chasing protein grams, nearly 95% of Americans aren’t getting enough fiber. Yet fiber is what steadies our blood sugar, supports digestion, and keeps us feeling full and focused long after breakfast. It’s not just about staying “regular” (though that’s a nice bonus 😉)—it’s about creating that steady, calm energy your body craves to power through the day.

Fiber at Breakfast Is Your Secret Weapon

Here’s what most people don’t realize: the first thing you eat doesn’t just fill you up—it programs your entire day.

When you start with fiber, your blood sugar stays steady instead of spiking and crashing. Your gut microbes—the tiny powerhouses behind your digestion, mood, and cravings—get fed first. And that 10 a.m. hunger? It doesn’t show up.

Fiber works quietly but powerfully. It teams up with protein and healthy fats to create steady, clear-headed energy. It protects your heart, lowers LDL cholesterol, and improves insulin response—all before you’ve checked your first email.

Think of breakfast as setting your metabolic thermostat. A high-fiber, high-protein wrap doesn’t just fuel you—it anchors you.

That’s not just a good breakfast. That’s a strategic advantage.

Fiber-Rich, Protein-Powered Breakfast Wrap

This wrap isn’t just delicious—it gives you something your morning is probably missing: soluble fiber from cabbage and shredded carrots.

🥬 Cabbage: Light, Crunchy, Soluble-Fiber Power

  • Naturally high in soluble fiber
  • Supports healthy cholesterol levels
  • Slows digestion for steady energy
  • Contains compounds that nourish the gut lining
  • Mild flavor that blends seamlessly into breakfast

🥕 Carrots: Soluble Fiber + Beta-Carotene

  • Rich in soluble fiber that slows carb absorption
  • Helps prevent mid-morning energy crashes
  • Packed with beta-carotene for skin + immune health
  • Shredding helps release nutrients and adds color + texture

⚡ Why This Combo Works

Together, cabbage and carrots create a slow, steady release of fuel. Pair that with protein from eggs, cheese, and turkey bacon, and you have:

  • Long-lasting fullness
  • Smoother blood sugar
  • Better metabolic balance
  • A breakfast that supports gut, heart, and overall health

 

So Easy to Make

Ingredients:
avocado oil
tortilla
turkey bacon
eggs
green cabbage, shredded
carrot, shredded
avocado
shredded cheese
salt
black pepper

 

Instructions:

Mix the eggs and veggies
In a bowl, combine shredded cabbage, shredded carrot, and eggs. Season with salt and pepper and whisk until well mixed.

Cook the turkey bacon
Heat 1 tablespoon of oil in a medium nonstick skillet over medium heat. Add the turkey bacon and cook on both sides until lightly browned.

Add the egg mixture
Pour the egg and veggie mixture over the cooked turkey bacon. Let cook until the bottom is set and lightly golden.

Flip and layer
Carefully flip the entire egg mixture so the cooked side is on top. Sprinkle the shredded cheese evenly over the surface, then place the tortilla on top.

Flip again
Once the eggs are cooked through, flip the entire wrap so the tortilla is now at the bottom.

Add avocado & fold
Arrange avocado slices over half of the tortilla. Drizzle a little mayo and sriracha, if you’d like. Fold the wrap in half and gently press down.

Toast until golden
Cook both sides for 1–2 minutes per side, until the tortilla is crisp and golden brown and the cheese is melted.

Serve warm
Slice and serve immediately — a perfect balance of protein, fiber, and flavor to start your day strong.

Storage & Meal Prep

Make your mornings even easier with a few simple prep steps.

Prep the Veggies Ahead

  • Shred cabbage and carrots up to 3–4 days in advance
  • Store in an airtight container for quick assembly

Make the Egg Mixture Ahead

  • Cook the veggie–egg layer without the tortilla
  • Cool and store in the fridge for up to 3 days
  • Reheat in a pan, add cheese + tortilla, and finish the wrap fresh

The tortilla crisps up beautifully when cooked fresh, so it’s best to assemble just before eating.

Freezing? Not recommended—cabbage and eggs release moisture when frozen.

Because YOU Matter 💚

At the heart of every recipe I create is this: you deserve to feel good—every single day.

The small choices you make, like adding cabbage and carrots to your breakfast, create a ripple of strength and ease that carries through everything you do.

Here’s to food that fuels you, supports you, and reminds you that taking care of yourself isn’t indulgent—it’s essential. 💚

Print
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High-protein breakfast wrap filled with eggs, shredded cabbage, carrots, melted cheese, avocado, and turkey bacon, folded and crisped in a tortilla.

High-Protein High-Fiber Breakfast Wrap with Eggs, Cabbage & Carrots

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  • Author: Coco Park
  • Total Time: 15 minutes
  • Yield: 1 Serving 1x
Print Recipe

Description

This high-protein, high-fiber breakfast wrap is loaded with eggs, shredded cabbage, carrots, turkey bacon, cheese, and avocado for steady energy and long-lasting fullness. A warm, savory, nutrient-dense wrap that supports gut health and keeps you satisfied all morning.

Ingredients

Units Scale
  • 1 tablespoon avocado oil (or oil of choice)
  • 1 medium tortilla
  • 2 turkey bacon strips
  • 2 eggs
  • 1 cup green cabbage, shredded
  • 2-inch carrot, shredded
  • 1/4 avocado, sliced
  • 1/2 cup shredded cheese (Gruyère, Swiss, or your favorite meltable cheese)
  • Salt and freshly ground black pepper, to taste

Instructions

1️⃣ Mix the eggs and veggies
In a bowl, combine shredded cabbage, shredded carrot, and eggs. Season with salt and pepper and whisk until well mixed.

2️⃣ Cook the turkey bacon
Heat 1 tablespoon of oil in a medium nonstick skillet over medium heat. Add the turkey bacon and cook on both sides until lightly browned.

3️⃣ Add the egg mixture
Pour the egg and veggie mixture over the cooked turkey bacon. Let cook until the bottom is set and lightly golden.

4️⃣ Flip and layer
Carefully flip the entire egg mixture so the cooked side is on top. Sprinkle the shredded cheese evenly over the surface, then place the tortilla on top.

5️⃣ Flip again
Once the eggs are cooked through, flip the entire wrap so the tortilla is now at the bottom.

6️⃣ Add avocado & fold
Arrange avocado slices over half of the tortilla. Drizzle a little mayo and sriracha, if you’d like. Fold the wrap in half and gently press down.

7️⃣ Toast until golden
Cook both sides for 1–2 minutes per side, until the tortilla is crisp and golden brown and the cheese is melted.

8️⃣ Serve warm
Slice and serve immediately — a perfect balance of protein, fiber, and flavor to start your day strong.

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Picture of Haesung Park

Hi, my name is Coco

Creating delicious recipes for optimal energy is my passion and life's mission.

Life moves fast. You need simple, nutrient-dense recipes to keep your energy up. I’m so glad you’re here to explore delicious, wholesome meals with me!
ABOUT COCO
HEALTH BENEFITS
BH
Brain Health
DF
Dairy Free
GF
Gluten Free
GH
Gut Health
HF
High Fiber
HP
High Protien
LC
Low Carb
V
Vegeterian

Real Food for Real Energy