Ingredients
1 lb bunch asparagus
6 small size fajita flour tortillas
6 large eggs
4.5 oz swiss cheese
3 medium roma tomatoes
1 tsp butter
to taste salt and pepper
to taste garlic powder
brief spray non-stick spray
Instructions
Rinse the asparagus and trim 1″ to 1.5″ off of the bottom to remove the hard fibrous ends. The woody fibers in the bottom will not soften with cooking and are not pleasant to eat.
Place the washed and trimmed asparagus in a large skillet with about 1 cup of water (enough water so that the asparagus are half submerged when laying flat. See photos below). Bring the water up to a boil over medium/high heat. Simmer the asparagus until they are tender but not mushy and are still bright green (about 5-10 minutes). Use a fork to test their tenderness. If you have a lid for your skillet, use it to trap the steam and they will cook faster.
Pour off any excess water from the asparagus and season with 1 tsp of butter, a dash of salt, pepper and garlic powder. I just use a very light sprinkling of each, about a 1/4 tsp. Gently stir the asparagus to distribute the seasoning.
While the asparagus are cooking, cook the egg to your liking (I fry to over-easy in a skillet with non-stick spray). Salt and pepper the egg if preferred.
Build the wrap by placing four asparagus in the center of the tortilla, then topping with .75 oz. of swiss, the cooked egg and 1/2 of a roma tomato, sliced. Fold both sides of the tortilla in toward the center, one side overlapping the other. Place the folded wrap back into the hot skillet where you cooked the egg, placing the folded side down. Cook the wrap until the tortilla is browned and crispy on both sides. This will also seal the wrap closed. Either serve whole or cut into two.
Key Points About Ingredients:
- Fresh asparagus is the star here — look for firm, bright green stalks with tightly closed tips; thinner spears cook faster and stay more tender inside a wrap.
- Swiss cheese melts beautifully and adds a mild, nutty creaminess without overpowering the delicate flavors of the asparagus and egg.
- Roma tomatoes are ideal for wraps because they are meatier and less watery than other varieties, keeping your tortilla from getting soggy.
- Small fajita-size flour tortillas are the perfect vessel — just large enough to hold the fillings while crisping up quickly in the skillet.
- Using non-stick spray to cook the eggs keeps added fat minimal, while a small pat of butter on the asparagus adds rich flavor with just a touch of indulgence.
Key Nutritional Insights:
- Asparagus is an excellent source of folate and vitamin K, both important for cell health and bone strength.
- Eggs provide high-quality complete protein along with choline, which supports brain health and cognitive function.
- Swiss cheese contributes a meaningful dose of calcium and phosphorus to support strong bones in every serving.
- This wrap delivers a balanced macronutrient profile with protein, healthy fats, and complex carbohydrates to keep you energized through the morning.
- Roma tomatoes add vitamin C and vitamin A, supporting immune function and skin health with very few calories.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories310
- Standard DV% Daily Value*
- Total Fat14 g72 g19.44%
- Saturated Fat6 g20 g30%
- Trans Fat0 g
- Polyunsaturated Fat2 g
- Monounsaturated Fat4 g
- Cholesterol205 mg300 mg68.33%
- Sodium480 mg2300 mg20.87%
- Total Carbohydrate28 g275 g10.18%
- Dietary Fiber3 g28 g10.71%
- Total Sugars3 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein18 g50 g36%
- Vitamin D (Cholecalciferol)41 mcg20 mcg205%
- Calcium280 mg1300 mg21.54%
- Iron3 mg18 mg16.67%
- Potassium420 mg4700 mg8.94%
- Vitamin A780 mcg900 mcg86.67%
- Vitamin C (Ascorbic Acid)14 mg90 mg15.56%
- Vitamin E (Tocopherol)1 mg15 mg6.67%
- Vitamin K42 mcg120 mcg35%
- Vitamin B1 (Thiamin)0.3 mg1.2 mg25%
- Vitamin B2 (Riboflavin)0.4 mg1.3 mg30.77%
- Vitamin B3 (Niacin)2.5 mg16 mg15.63%
- Vitamin B6 (Pyridoxine)0.2 mg1.7 mg11.76%
- Folate110 mcg400 mcg27.5%
- Vitamin B12 (Cobalamine)0.9 mcg2.4 mcg37.5%
- Biotin12 mcg30 mcg40%
- Vitamin B5 (Pantothenic acid)1.1 mg5 mg22%
- Choline155 mg550 mg28.18%
- Phosphorus290 mg1250 mg23.2%
- Iodine18 mcg150 mcg12%
- Magnesium32 mg420 mg7.62%
- Zinc1.8 mg11 mg16.36%
- Selenium24 mcg55 mcg43.64%
- Copper0.1 mg0.9 mg11.11%
- Manganese0.4 mg2.3 mg17.39%
- Chromium3 mcg35 mcg8.57%
- Molybdenum8 mcg45 mcg17.78%
- Chloride340 mg2300 mg14.78%
