How much protein is in a breakfast crunchwrap?

A standard fast-food version has about 21g. Our High Protein Crunchwrap Breakfast , made with protein tortillas, eggs, and lean meat, typically contains between 45g and 55g of protein.

How can I get 40g of protein for breakfast?

This recipe is the perfect answer! By combining high-protein wraps (10g), 2 eggs (12g), cheese (7g), and lean meat (15g+), you easily surpass the 40g mark in a single item.

What is the highest protein breakfast item?

Typically, items combining eggs and meat are highest. However, this High Protein Crunchwrap Breakfast maximizes protein density by replacing the carb-heavy bread component with a protein-enriched wrap, making it one of the highest protein single-item breakfasts you can make.

Is a breakfast crunchwrap healthy?

The fast-food version is high in sodium and saturated fat. This homemade High Protein Crunchwrap Breakfast is absolutely healthy. It balances high protein with fiber and healthy fats, making it a complete, nutritious meal. As the Mayo Clinic notes , a healthy breakfast sets the tone for the entire day.

Is the Crunchwrap a good source of protein?

Yes, especially the homemade version. It utilizes multiple protein sources (grains, dairy, egg, meat) to create a complete amino acid profile.

Are breakfast tacos a good source of protein?

They can be, but a High Protein Crunchwrap Breakfast is often better because it allows you to pack more filling into a sealed package, whereas tacos can be limited in how much they hold. If you prefer a quick, no-cook option if you don't have time to cook, try our High Protein Loaded Cereal Bowl .

High Protein Crunchwrap Breakfast (50g+ Protein Copycat!)

Description

A healthy, high-protein homemade version of the famous Taco Bell Breakfast Crunchwrap! Packed with over 50g of protein, crispy hashbrowns, and a creamy healthy sauce.

Ingredients

Scale

1 Large High-Protein Burrito Tortilla (e.g., Mission Carb Balance)
1 Small Taco-Sized Tortilla (or a large one cut into a 5-inch circle)
1 Frozen Hashbrown Patty (cooked in air fryer until crispy)
1/2 cup Egg Whites (or 2 large eggs, scrambled)
2 slices Turkey Bacon (cooked and crumbled) OR 2 oz Lean Ground Beef/Sausage
1 slice Fat-Free American or Cheddar Cheese
For the Sauce: 2 tbsp Non-Fat Greek Yogurt mixed with 1 tsp Jalapeño Brine + pinch of Paprika/Cumin

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Instructions

Prep: Cook your hashbrown (air fry 400°F for 10 mins), scramble your eggs, and cook your meat. Make the sauce by mixing the yogurt and spices.
Base: Lay the large tortilla flat. Place the cheese slice in the center.
Crunch: Place the crispy hashbrown patty directly on top of the cheese.
Fill: Top the hashbrown with the scrambled eggs and cooked meat.
Sauce: Drizzle the creamy sauce over the meat layer.
Cap: Place the small tortilla circle on top of the fillings.
Fold: Fold the edges of the large tortilla up and over the center, pleating as you go, until the filling is completely sealed in a hexagon shape.
Cook: Heat a skillet over medium heat. Spray with oil. Place the crunchwrap seam-side down in the pan. Cook for 2-3 minutes until sealed and golden brown. Flip and cook for another 2-3 minutes.

Notes

Tortilla Hack: If you don’t have small tortillas, just use a knife to cut a circle out of a second large tortilla, or use a handful of tortilla chips as the “cap” for extra crunch.
Meal Prep: Assemble, sear, cool, and wrap in foil. Freeze for up to 1 month. Reheat in air fryer at 350°F for 8-10 mins.

Prep Time: 10 minutes
Cook Time: 10 minutes
Category: Breakfast
Cuisine: American / Tex-Mex

Nutrition

Serving Size: per crunchwrap
Calories: 450 kcal
Sugar: 2 g
Fat: 15 g
Carbohydrates: 35 g
Fiber: 15 g
Protein: 50 g