High-Protein Cheesy Egg & Beef Breakfast Rolls

Ingredients

• 1.1 kg Extra-lean beef mince
• 1 tsp Salt (Use in the beef seasoning and to season the eggs; adjust to taste.)
• 0.5 tsp Ground cumin
• 1 tsp Chilli powder
• 1 tsp Black pepper
• 2 tsp Smoked paprika
• 1 tsp Onion powder
• 1 tsp Garlic powder
• 1.5 tsp Dried oregano
• 400 g Salsa
• 60 g Light cream cheese (Philadelphia Lightest recommended.)
• 25 g Light butter (Nuttelex Light recommended.)
• 8 Eggs (Beat or mix before cooking; season with salt. Can be replaced with 12 regular eggs total.)
• 300 g Egg whites (Season with salt and mix with the whole eggs.)
• 180 g Light grated cheddar cheese (Dairworks Natural Cheddar Cheese recommended.)
• 12 Small or medium tortillas (Missions Carb Balanced Tortillas recommended; warm before filling.)
• Light cooking oil spray (Use a light spray on the assembled rolls before air-frying or baking.)

Steps

1. 1

   Combine the salt, cumin, chilli powder, black pepper, smoked paprika, onion powder, garlic powder, and oregano in a small bowl. A packet of low-sodium taco seasoning may be used instead.

2. 2

   Heat a large nonstick skillet over medium-high heat. Add the extra-lean beef mince and cook, breaking it up with a wooden spoon, until it is nearly cooked through and no large pink pieces remain, about 6–8 minutes.

3. 3

   Add the prepared seasoning mixture to the nearly cooked beef and stir thoroughly so the spices coat the meat.

4. 4

   Add the salsa to the beef and stir to combine. Continue cooking until the beef is fully cooked and the mixture is hot, about 2–3 minutes.

5. 5

   Add the light cream cheese to the beef mixture. Stir until the cream cheese melts into the salsa and the filling is creamy. Remove the beef filling from the heat and set it aside.

6. 6

   In a bowl, whisk or mix the eggs and egg whites until combined. Season with salt.

7. 7

   Melt the light butter in a nonstick skillet over low to medium heat. The pan should be warm but not hot enough to brown the butter or eggs.

8. 8

   Add the mixed eggs to the skillet. Cook gently, constantly stirring and folding, until the eggs are softly set and fluffy rather than dry, about 4–6 minutes.

9. 9

   Add the light grated cheddar to the cooked eggs. Continue folding and stirring until the cheese melts and the eggs are evenly cheesy. Remove from the heat.

10. 10

    Warm the tortillas briefly so they are flexible. Place one tortilla on a work surface and distribute a portion of the beef filling and cheesy eggs across the center, leaving space around the edges.

11. 11

    Fold the sides of the tortilla inward over the filling, then roll it tightly from the bottom upward to enclose the filling. Repeat with the remaining tortillas and fillings to make 12 rolls.

12. 12

    Lightly spray the assembled rolls with cooking oil. Arrange them seam-side down in an air fryer basket or on a baking sheet, leaving space between them.

13. 13

    Air-fry or oven-bake the rolls at approximately 200°C/400°F until the tortillas are golden brown and crisp, about 8–12 minutes. Turn them once if needed for even browning. The exact setting was shown on screen but was not included in the provided source.

14. 14

    Serve immediately, or cool the rolls completely before sealing and storing them in the freezer for meal prep.

Notes

The creator states that the recipe makes 12 rolls and that they can be stored in the freezer for weeks. The listed substitution is one packet of low-sodium taco seasoning for the individual spices, or 12 regular eggs in place of the 8 eggs plus 300 g egg whites. Reheat frozen rolls until hot throughout and crisp on the outside.

Nutrition per serving

• breakfast
• main
• meal-prep
• high-protein
• freezer-friendly
• air-fried
• oven-baked
• beef