Egg and spinach breakfast wrap

Name: Egg and spinach breakfast wrap
Prep time: 5 min
Cook time: 8 min
Total time: 13 min
Yield: 2 portions

Scrambled egg with spinach in a wholewheat wrap. Ready in about ten minutes and easy to eat on the way out of the door.

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Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

For 2 portions. Tick items as you go — nothing is changed for anyone else.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Step 1. Heat the oil in a non-stick pan and wilt the spinach for 2 minutes.
Step 2. Beat the eggs, pour them in and stir gently over a low heat until fully set with no runny egg left.
Step 3. Warm the wraps briefly in a dry pan.
Step 4. Spoon in the egg and spinach, add the tomato, season with black pepper and roll up.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Wash fruit, vegetables and leafy greens such as morogo in clean water before cooking or eating them raw.
Cook eggs, chicken, meat and fish thoroughly, and keep raw and cooked foods on separate boards and plates.
Cool leftovers quickly, refrigerate them and reheat once until piping hot throughout. If the power is off, prepare only what you will eat that day.
Anyone planning a pregnancy is generally advised to take a daily folic acid supplement before conception — ask your doctor, pharmacist or fertility clinic what is right for you.
Cook the eggs until both the white and yolk are firm.
Combining protein, fibre and minimally processed starch makes a meal more filling and releases energy more gradually. No single food or recipe improves fertility or guarantees conception. Individual dietary advice should come from a registered dietitian or your doctor.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

A daily folic acid supplement is widely recommended before conception and through early pregnancy to help prevent neural tube defects. Folate-rich foods do not replace the supplement. Ask your doctor which dose applies to you and follow your national health authority's guidance.
Vitamin D and iron requirements vary with diet, sunlight exposure and health conditions. Ask your doctor whether you need a supplement and follow your national health authority's guidance.
There is no known safe level of alcohol in pregnancy, and most guidance suggests keeping caffeine to around 200 mg a day. Recipes here contain no alcohol.

South African food-based dietary guidelines — National Department of Health, South Africa, reviewed 7 September 2026
Nutrition information for the public — Association for Dietetics in South Africa (ADSA), reviewed 7 September 2026
Five keys to safer food — World Health Organization, reviewed 7 September 2026