Full English Wraps

Be sure to cook the egg slowly and be careful when flipping it over to avoid a calamity!

With some healthier tweaks, you can still enjoy the ‘naughty’ things you love when on a diet. Full English Wraps by Pinch of Nom may not be a traditional breakfast ‘fry-up’, but as it contains bacon, eggs, sausage, mushrooms and/or beans and tomatoes it’s not a bad substitute.

As ever, moderation is key and to keep the calories to a modest 220 per serving the ‘wrap’ in this recipe is made by cooking an egg on a very low heat. Nom suggest using a medium egg, but as supermarket sizes can vary, for the extra calories you might be better off using a large egg so it fully covers the base of your frying pan and can hold the contents of the wrap without the risk of falling apart.

If you like this, you’ll probably love breakfast omelette burritos which is based on a similar theme but higher in calories.

Recipe: Full English Wraps  

Calories: 220 per serving

Serves: 1

Book: Pinch of Nom

Prep time: Approx 10 mins

Cooking time: Approx 10 mins


  • 1 medium egg
  • Sea salt
  • Ground black pepper
  • Low-calorie cooking spray
  • 2 mushrooms (sliced)
  • 1 bacon medallion (diced)
  • 4 cherry tomatoes, cut into quarters (or 3 tbsp baked beans)
  • 1 low-fat sausage (cooked and sliced)
  • 10g reduced-fat Cheddar (grated)

Cost per portion: Approx £1.18


Whisk the egg and season with some salt and pepper. Set aside.

Spray a frying pan with some low-calorie cooking spray and place over a medium heat. Add the mushrooms, diced bacon and cherry tomatoes (if using) and cook for a few minutes. Just before the bacon is cooked, stir in the cooked sliced sausage and beans (if using beans rather than tomatoes). When the bacon is cooked, remove from the pan from the heat and set aside.

Spray a clean, non-stick pan with some low-calorie cooking spray and place over a low heat. Pour in the beaten egg. Turn the heat up to high and cook until the top of the egg has set. Flip the egg wrap over and cook the other side. The wrap will be very thin so it should only take a couple of minutes to cook through.

Remove the wrap from the pan and put it on a plate, then spread the filling on one half. Sprinkle with the cheese, then roll or fold a wrap, cut in half and serve.


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