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4.97 from 26 votes
Home By Course Breakfast Sandwiches & Handhelds

Jammin’ Breakfast Crunch Wrap!

This Jammin' Breakfast Crunch Wrap is a ginormous, protein-packed breakfast made with egg whites, cheese, and yes, strawberry jam! It's a breakfast full of flavor explosions and epic proportions! Quite literally ;) And a LFF reader favorite!

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By: Lauren published: Mar. 25, 2020 updated: Jun. 13, 2024 31 Comments

This post may contain affiliate links. Please read my disclosure policy.

Breakfast crunchwrap with melty cheese cut in half on parhcment paper.
Contents hide
About This Recipe
Why You’ll Love This Jammin’ Crunch Wrap
Ingredients and Substitutions
Optional Variations and Dietary Adaptations
How To Make
How To Fold A Crunch Wrap
FAQ: Jammin’ Breakfast Crunch Wrap
More Breakfast Sandwiches To Try
Jammin’ Breakfast Crunch Wrap
MyFitnessPal Entry
Did You Make This?

About This Recipe

This crunch wrap is one of those foods that you can’t put down no matter how hard you try. It’s so good that it’s hard to remember to take a breath or sip of water! And the flavors. Really I can’t even put into words how great they are!

There is bread, cheese, more cheese, savory ranch flavor and sweet strawberry jam. I have always been one who loves a good sweet + savory combo and this wrap is no exception! I mean wrap is the EPITOME of sweet and savory!

If it sounds weird to you, just trust me. Just try it. I can’t rave enough about how delicious this wrap truly is and I want everyone to experience the magic!

And if you love this wrap as much as me, check out my lightened-up Monte Cristo Wrap! Or if you’re looking for a more savory option try my Copycat Starbucks Spinach Feta Wrap or Healthy Breakfast Burritos!

A hand holding a breakfast crunchwrap with melty cheese.

Why You’ll Love This Jammin’ Crunch Wrap

  • It’s freaking incredible. I can’t stress this enough.
  • I mean really — bread, cheese, more cheese, ranch seasoned egg whites and strawberry jam. THE FLAVOR CANNOT BE TAMED.
  • Easy and quick breakfast!
  • Macro-friendly (lower carb, lower fat, higher protein) than your standard breakfast crunch wrap
  • Just requires a handful of staple ingredients!

Ingredients and Substitutions

  • Flatbread/lavash bread – there are many options here. I love using Joseph’s Lavash bread or Cut Da Carb bread. Use whatever flatbread/wrap you wish!
  • Egg whites
  • Cauliflower rice – I recommend frozen as you don’t need a whole lot. I just keep a bag of it stored in the freezer.
  • Laughing cow cheese wedges – these wedges are PERFECT for spreading. I love the Swiss kind usually but also love switching between the flavors they have
  • Strawberry jam – I used sugar free to keep calories a little lower but any kind works!
  • American slice cheese – or any flavor slice cheese. I used Kraft 2% American because it melts SO GOOD!

Optional Variations and Dietary Adaptations

If you wish, you can omit the cauliflower rice and be just fine. I will say, the egg white is more tough if you decide to omit the cauliflower, so if you’re going to go JUST the egg white route, I would maybe make the egg white on the stove top in a small frying pan instead.

How To Make

The full printable recipe is below, but let me walk you through the process so you know what to expect when you’re making it!

Egg whites, cauliflower, and ranch seasong in a mixing bowl with a whisk.

1. Pour the egg whites, cauliflower rice and ranch seasoning into a microwave-safe bowl and microwave for 1:30-2 minutes. You can also cook the patty in a small pan on the stovetop.

Breakfast crunchwrap before being folded on a baking sheet.

2. Line a baking sheet with parchment paper or aluminum foil. Place the flatbread on the baking sheet and spread the laughing cow cheese wedge in the center of the wrap. Add the strawberry jam, egg white patty, and sliced cheese on top.

Crunch wrap starting to be folded up.

3. Then start to fold by folding each edge up and over toward the center.

Crunch wrap being folded up.

4. Continue until all sides are folded in to the center and you have a crunch wrap shape.

A folded crunch wrap with a hand handing it closed up.

5. Spray both sides with cooking spray. Set the oven to broil. Place the crunch wrap in the oven 2-3 minutes, or until the wrap starts to turn golden brown along the edges. Watch closely because it will toast fast!

Breakfast crunchwrap on a baking sheet.

6. Take out, flip the wrap to the other side and toast until both sides are toasted to liking.

How To Fold A Crunch Wrap

If you need help folding your crunch wrap, you can check out this short tutorial for How To Fold A Crunch Wrap.

And if all else fails, just fold like a burrito. It will still taste yummy regardless, I promise. 😂

FAQ: Jammin’ Breakfast Crunch Wrap

How do I fold a crunch wrap?

To fold a crunch wrap, take a rectangular-shaped wrap like Joseph’s or Cut Da Carb (but any works) and place all the filling in the center of the wrap. Then take one corner and start folding toward the center, and rotating until you’ve folded all corners to the center and have a disc-shaped sandwich. If you need help, check out this How To Fold A Crunch Wrap video for a quick tutorial.

Do I use a whole Joseph’s Lavash wrap?

Yes, this recipe is written with a whole lavash wrap.

Why does my egg white patty keep getting burnt/falling apart?

If you’re having trouble making your egg white patty on the stove, I’d recommend trying to make it in the microwave! Just spray a bowl with cooking spray, add half the cauliflower rice (pre-heated), ranch seasoning, and half the egg whites, then microwave for two minutes. Then repeat with the remainder! That is how I usually do it now because its easier, then I just cut the bread in half so I have two wraps.

More Breakfast Sandwiches To Try

Egg white grills sandwiches stacked on top of each other on parchment paper.

Egg White Grill (Chick-fil-A Copycat)

Starbucks spinach feta wraps stacked on a plate.

Copycat Starbucks Spinach Feta Wrap Recipe (Double the Protein!)

A hand holding 2 halves of a monte cristo crunch wrap.

Monte Cristo Breakfast Crunch Wrap

Healthy breakfast burritos, some wrapped in foil on a cutting board.

Healthy Breakfast Burritos (Easy Meal Prep)

Did you make this? If you snap a photo, please be sure leave a review, tag me on Instagram or TikTok at @LaurenFitFoodie or hashtag #LaurenFitFoodie so I can see your creations!

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4.97 from 26 votes

Jammin’ Breakfast Crunch Wrap

? Low Carb ? Macro-friendly ? Vegetarian
This Jammin' Breakfast Crunch Wrap is a ginormous, protein-packed breakfast made with egg whites, cheese, and yes, strawberry jam! It's a breakfast full of flavor explosions and epic proportions! Quite literally 😉 And a LFF reader favorite!
Yield: 1
Prep: 5 minutes mins
Additional Time: 5 minutes mins
Cook: 10 minutes mins
Total: 20 minutes mins
Calories: 265kcal
Protein: 24.3g
Fat: 7g
Carbs: 26.2g

Ingredients

  • 1 Joseph's Lavash wrap or another long flatbread/wrap of your choice
  • 1/2 cup egg whites (120g)
  • 3/4 cup frozen cauliflower rice (82g)
  • 1 Laughing Cow Swiss cheese wedge
  • 1 slice 2% American cheese
  • 1 Tbsp sugar free strawberry jam (17g)
  • 1 tsp ranch seasoning mix or other seasoning of choice

Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes. Scroll for macros and MyFitnessPal code.

Instructions

For the Egg White Patty:

  • Spray a microwave-safe bowl with nonstick cooking spray. Add the cauliflower rice, egg whites and ranch seasoning mix. Microwave for 1:30-2 minutes. You can also cook the patty in a small pan on the stovetop if you prefer and you can omit the cauliflower and just use egg whites if you wish.

For the Wrap:

  • Line a baking sheet with parchment paper or aluminum foil.
  • Place the flatbread on the baking sheet and spread the laughing cow cheese wedge in the center of the wrap (about the size of your egg white patty).
  • Add the strawberry jam on top of the cheese layer.
  • Top egg white patty on top of cheese and jam in the center of the wrap. Add the sliced cheese on top of the patty.
  • Fold the edges up and over the center like a crunch wrap. Spray both sides with cooking spray.
  • Set the oven to broil. Place the crunch wrap in the oven 2-3 minutes, or until the wrap starts to turn golden brown along the edges. Watch CLOSELY because it will toast fast!
  • Take out, flip the wrap to the other side and toast until both sides are toasted to liking.
  • Let cool for 5 minutes and enjoy!

Video

Notes

If you chose to use a different flatbread you can log that separate and log the rest of the crunch wrap with this entry:
  • LFF Jammin’ Crunch Wrap Naked
  • 126 calories 10.2C | 4F | 12.3P

Nutrition Information

Serving: 1wrap, Calories: 265kcal (13%), Carbohydrates: 26.2g (9%), Protein: 24.3g (49%), Fat: 7g (11%), Saturated Fat: 1g (6%), Fiber: 4g (17%), Sugar: 2.2g (2%)

Nutrition is hand-calculated and accurate. No autocalulations! However, note that values can vary based on the brands you use and if you substitute ingredients.

MyFitnessPal Entry

LFF Jammin’ Crunch Wrap

© Author: Lauren

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Lauren

Lauren

Lauren lives with her husband, Simon and two dogs, Finley and Cookie, in the Carolina’s. She has college degrees in Nursing and Exercise Science, is a NASM certified trainer and spent many years as a macro coach before transitioning to full time blogging. She loves staying active, being creative and recreating her favorite comfort food dishes into healthier, lightened up versions. Desserts are her speciality!

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I’m Lauren, a food lover sharing healthy, macro-friendly recipes that taste good and you can feel good about eating. Here you’ll find everything from breakfasts to easy dinners to lightened up desserts because desserts are absolutely mandatory around here!

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