Guide · Oct 22, 2026
Egg and Avocado Protein Wrap
Soft scrambled eggs, sliced avocado, greens and cherry tomatoes rolled in a whole-wheat tortilla. Ten minutes, one pan, and you can eat it on the move.
Last updated
Short answer: Soft-scramble 2 eggs in a little olive oil, then roll them in a warm whole-wheat tortilla with half a sliced avocado, a handful of greens and some cherry tomatoes. About ten minutes from start to finish.
Eggs are the fastest hot protein there is, and a wrap makes them portable. This one comes in at around 20 grams of protein, with fat and fiber from the avocado to round it out. It's a good first Ping on a workday when you eat at your desk.
Like every recipe on PingDiet, this one was developed by Michael Gonzales from standard ratios.
Keep the eggs soft
Low heat and slow stirring are the whole trick. Pull the pan off the heat while the eggs still look a little glossy; they keep cooking for a few seconds. Dry, rubbery eggs make a dry wrap.
Making it ahead
You can roll the wrap without the avocado, wrap it in foil and keep it in the fridge overnight. Warm it in a dry pan, then tuck in the avocado just before eating so it doesn't brown.
Nutrition estimate
One wrap comes out to about 460 calories, 20 g protein, 29 g fat, 32 g carbohydrate, 11 g fiber and 4 g sugar, with about 465 mg sodium. We worked that out from USDA FoodData Central values for each ingredient [1]. Salt added to taste isn't counted. Brands vary, especially for tortillas, so check your labels if you track numbers closely.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy: Oil, olive, salad or cooking (FDC ID 171413); Egg, whole, raw, fresh (FDC ID 171287); Tortillas, ready-to-bake or -fry, whole wheat (FDC ID 174081); Avocados, raw, all commercial varieties (FDC ID 171705); Spinach, raw (FDC ID 168462); Tomatoes, red, ripe, raw, year round average (FDC ID 170457). Accessed October 21, 2026. https://fdc.nal.usda.gov/
- FoodSafety.gov (U.S. Department of Health and Human Services). Safe Minimum Internal Temperature Chart. https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures
- FoodSafety.gov (U.S. Department of Health and Human Services). 4 Steps to Food Safety. https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety
Photo: an egg and avocado wrap cut in half, an AI-generated image made for PingDiet.
Swaps and substitutions
- Use 3/4 cup liquid egg whites instead of the whole eggs.
- Add 2 ounces of sliced smoked turkey for more protein.
- For a dairy-free, egg-free version, use a tofu scramble.
- A low-carb tortilla works if you prefer one.
Egg and Avocado Protein Wrap
Soft scrambled eggs, sliced avocado, greens and cherry tomatoes rolled in a whole-wheat tortilla. Ten minutes, one pan, and you can eat it on the move.
By Michael Gonzales
- Prep
- 5 min
- Cook
- 5 min
- Total
- 10 min
- Makes
- 1 wrap
Ingredients
- 1 tsp olive oil
- 2 large eggs
- salt
- black pepper
- 1 whole-wheat tortilla, 8 to 10 inch
- ½ avocado, sliced
- ½ cup baby greens
- ½ cup cherry tomatoes, halved
- hot sauce, optional
Method
- Whisk the eggs with a pinch of salt and pepper.
- Heat the olive oil in a nonstick pan over medium-low heat. Add the eggs and stir slowly with a spatula until they're just set but still soft, about 2 minutes. Take them off the heat.
- Warm the tortilla in the same pan or in a dry skillet for 15 to 20 seconds a side so it rolls without cracking.
- Lay the greens down the middle of the tortilla, then the eggs, avocado and tomatoes. Add hot sauce if you like.
- Fold in the sides, roll it up tightly and cut it in half.
Food safety and storage
- Cook eggs until the whites and yolks are firm, not runny, as FoodSafety.gov advises; soft-scrambled means no liquid egg left in the pan.
Nutrition per serving (estimate)
460 kcal · protein 20 g · carbs 32 g · fiber 11 g · fat 29 g · sugars 4 g · sodium 465 mg
Estimated from USDA FoodData Central; salt and pepper to taste not counted. Values change with brands and portion sizes.
Written by
Michael Gonzales
Health & fitness consultant
Michael has a diverse set of skills and passions, with a full-time career as an airline pilot and a dedicated focus on health and fitness consulting. He understands the importance of balancing a busy lifestyle with maintaining a healthy mind and body, and is committed to helping others achieve the same success. Michael's expertise in health and fitness is not just limited to physical training, but also extends to nutrition, stress management, and overall wellbeing. He takes a holistic approach to health and fitness, helping clients to achieve their goals in a sustainable and fulfilling way. With a strong desire to inspire and motivate others, Michael is always ready to share his time and knowledge with those who seek his guidance. Whether in the air or on the ground, Michael is dedicated to helping others live their best lives.