New Year's Resolution #4: Something filling that keeps me on track
Hey team, Kimmi here — and this one's for the people who wake up hungry and know sweet breakfasts just don't cut it.
This Savoury High-Protein Breakfast Wrap is warm, filling, and feels like a proper meal — not "diet food." It's ideal for busy mornings, post-training fuel, or even a quick lunch.
High-Protein Breakfast Wrap Ingredients (1 serve)
- 1 high-protein wrap or wholemeal wrap
- 2 whole eggs
- 6 egg whites (optional, for extra protein)
- 1 scoop unflavoured or lightly flavoured protein powder
- Handful of fresh spinach
- 1–2 tbsp grated cheese
- Salt & pepper to taste
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Optional extras:
- Sliced mushrooms
- Diced capsicum
- Tomatoes
- Hot sauce or relish
- Avocado
How to Make This Protein Breakfast Wrap
- Whisk eggs, egg whites, protein powder, salt, and pepper until smooth
- Cook in a non-stick pan, stirring gently to scramble
- Add spinach and cook until just wilted
- Place scrambled eggs into the wrap, sprinkle with cheese and extras
- Fold, toast lightly in the pan if you want, and eat
Done in under 10 minutes. Real food. Real fuel. Real results.
Why This High-Protein Breakfast Works for January
✔ Savoury option — No sweetness overload or sugar crash
✔ 30–40g protein — Supports muscle recovery and keeps you satisfied
✔ Keeps you full for hours — Balanced macros prevent mid-morning cravings
✔ Easy to repeat day after day — Simple ingredients, endless variations
The Best Protein Powder for Savoury Recipes
Not all protein powder works in savoury dishes. Here's what to look for:
Unflavoured Protein Powder
The gold standard for savoury cooking. Blends seamlessly into eggs without adding sweetness. Ideal for breakfast wraps, frittatas, and savoury pancakes.
Lightly Flavoured Options
Vanilla protein powder (in small amounts) can work if you don't have unflavoured on hand. The flavour mellows when cooked with eggs and cheese.
Whey vs Plant Protein
Both work well in this recipe. Whey protein powder dissolves smoothly into eggs, while plant protein adds extra fibre for sustained fullness.
Shop unflavoured and savoury-friendly protein powder from trusted NZ brands like Balance, Nuzest, and Optimum Nutrition.
High-Protein Breakfast Wrap Variations
Mexican-Style Protein Wrap
Add black beans, jalapeños, salsa, and a dollop of Greek yogurt. Top with coriander.
Mediterranean Protein Wrap
Mix in feta cheese, sun-dried tomatoes, olives, and fresh basil.
Veggie-Loaded Protein Wrap
Sauté mushrooms, capsicum, onions, and zucchini before adding to your eggs.
Spicy Protein Wrap
Add chilli flakes, sriracha, and sliced spring onions for a flavour kick.
Meat Lover's Protein Wrap
Include cooked bacon, ham, or leftover chicken for even more protein.
Meal Prep Tips for High-Protein Breakfasts
Batch Cook the Eggs
Make 3-4 serves of scrambled egg mixture on Sunday. Reheat in the microwave and assemble fresh wraps each morning.
Pre-Portion Your Add-Ins
Chop vegetables and grate cheese in advance. Store in small containers for grab-and-go assembly.
Freezer-Friendly Option
Assemble complete wraps, wrap individually in foil, and freeze for up to 1 month. Reheat in the oven or air fryer.
On-the-Go Breakfast
Wrap in baking paper and take it with you. Stays warm for 30-40 minutes — perfect for eating at your desk.
Why Protein Powder in Breakfast Changes Everything
Adding protein powder to your breakfast isn't just about hitting macros — it's about staying satisfied until lunch.
Benefits of High-Protein Breakfasts:
- Reduces mid-morning snacking and cravings
- Supports muscle recovery from morning workouts
- Stabilises blood sugar levels throughout the day
- Keeps you fuller longer than carb-heavy breakfasts
- Helps maintain lean muscle mass while in a calorie deficit
One scoop of quality protein powder instantly transforms a standard breakfast into a high-protein meal without extra cooking or ingredients.
Resolution Reminder
If your meals actually satisfy you, sticking to your goals gets way easier.
Eat food that works for you. And make sure your pantry has the right protein powder to support your goals — savoury or sweet.
Level up your breakfast game with premium protein powder. Shop NZ's best selection at Vitamins.co.nz with fast, free delivery on orders over $60.
More High-Protein Breakfast Ideas
- Protein-packed smoothie bowls
- High-protein pancakes
- Savoury protein muffins
- Greek yogurt protein parfait
- Cottage cheese protein toast
Try this recipe and let us know! Tag @vitamins.co.nz on Instagram with your breakfast wrap creations.
Frequently Asked Questions About High-Protein Breakfasts
How much protein should I eat for breakfast?
Aim for 25-40g of protein at breakfast to support muscle maintenance, satiety, and stable energy levels throughout the morning.
Can I use flavoured protein powder in savoury recipes?
Unflavoured protein powder is best for savoury dishes. If using flavoured protein, choose vanilla and use sparingly (½ scoop) to avoid sweetness.
What's the best protein powder for cooking?
Unflavoured whey protein isolate or unflavoured plant protein work best in both sweet and savoury recipes. They don't alter the taste of your food.
Is this breakfast good for weight loss?
Yes! High-protein breakfasts increase satiety, reduce overall calorie intake throughout the day, and help preserve lean muscle mass during weight loss.
Can I make this wrap vegan?
Absolutely. Use plant-based protein powder, swap eggs for tofu scramble, and choose dairy-free cheese alternatives.
Do I need egg whites, or can I just use whole eggs?
Whole eggs work perfectly fine. Adding egg whites increases protein content without adding extra fat or calories — but it's entirely optional.
