Who says falafel is just for lunch or dinner? This Breakfast Falafel Wrap redefines your morning routine with crispy, herby chickpea patties tucked into a soft tortilla with creamy scrambled eggs, fresh veggies, and a zesty sauce. It’s a hearty, protein-packed handheld meal that’s both satisfying and exciting.
If you're looking for the perfect Breakfast Falafel Wrap, you're in the right place. Whether you love Savory Breakfast or want to explore our Chicken Breast Recipes collection, we've got you covered.
Why You’ll Love This Breakfast Falafel Wrap
- Flavor explosion: Warm spiced falafel, creamy eggs, crisp veggies, and tangy sauce create a symphony of tastes.
- Energizing & satisfying: Protein and fiber keep you full and focused all morning.
- Wonderfully versatile: Easily swap veggies or adjust the sauce to your preference.
- Perfect for on-the-go: Wrap it up tightly for a portable, mess-free breakfast.
Ingredients & Tools
- 4 large whole wheat or flour tortillas (burrito-size)
- 8 pre-cooked falafel patties (store-bought or homemade)
- 6 large eggs
- 2 tbsp milk or water
- 1 tbsp olive oil or butter
- 1/2 cup plain Greek yogurt
- 1 tbsp fresh lemon juice
- 1 small garlic clove, minced
- 1/2 English cucumber, thinly sliced
- 1 large tomato, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup fresh parsley or cilantro, chopped
- Salt and black pepper to taste
Tools: A large non-stick skillet, a medium mixing bowl, a small bowl for the sauce, and a baking sheet for warming the falafel and tortillas.
Notes: The quality of your falafel is key—use a well-seasoned store-bought or homemade version. Don’t skip the fresh herbs and vegetables for brightness.
Nutrition (per serving)
| Calories: | 485 kcal |
| Protein: | 24 g |
| Fat: | 22 g |
| Carbs: | 46 g |
| Fiber: | 8 g |
Serves: 4 | Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minutes
Before You Start: Tips & Ingredient Notes
- Warm your tortillas properly. There’s nothing worse than a cold, cracking tortilla. Gently warming them in a dry skillet or for a few seconds in the microwave makes them pliable and prevents tearing when you roll your wrap.
- Get your falafel crispy. If you’re reheating pre-cooked falafel, give them a quick bake or pan-fry until they’re hot and the exterior is crisp. This provides a wonderful textural contrast to the soft eggs and wrap.
- Don’t overcook the eggs. For the best texture, you want soft, creamy curds. Cook them low and slow, taking them off the heat just before they look completely done, as they’ll continue to cook from residual heat.
- Prep your veggies ahead of time. If you’re making these on a busy morning, chop your cucumber, tomato, and onion the night before and store them in an airtight container in the fridge. This makes assembly a breeze.
How to Make Breakfast Falafel Wrap
Step 1: Prepare the Yogurt Sauce. In a small bowl, combine the Greek yogurt, fresh lemon juice, and minced garlic clove. Whisk it all together until it’s smooth and well-combined. Season with a pinch of salt and a crack of black pepper. Give it a taste—it should be tangy and bright. Set this sauce aside while you prepare the other components. This resting time allows the garlic flavor to mellow and infuse the yogurt beautifully.
Step 2: Warm the Falafel and Tortillas. Preheat your oven or a toaster oven to 180°C (350°F). Place your falafel patties on a small baking sheet and warm them for about 8-10 minutes, or until they’re heated through and the outside is pleasantly crisp. In the last minute of warming, place your tortillas directly on the oven rack or on the baking sheet to make them soft and pliable. You’ll notice they become more flexible and less likely to tear.
Step 3: Scramble the Eggs. While the falafel warms, crack the 6 eggs into a medium bowl. Add the 2 tablespoons of milk or water—this helps create steam for fluffier eggs—and whisk vigorously until the yolks and whites are fully incorporated and the mixture is a bit frothy. Heat 1 tablespoon of olive oil or butter in your large non-stick skillet over medium-low heat. Pour in the eggs and let them sit for about 30 seconds before you start gently pushing them from the edges toward the center with a spatula. Cook until they form soft, moist curds, which should take 3-4 minutes. Season with salt and pepper right at the end.
Step 4: Assemble the Wraps. Lay a warm tortilla flat on a clean surface. Spread about 2 tablespoons of the yogurt sauce in a horizontal line across the center, leaving a 2-inch border at the top and bottom. Place 2 warmed falafel patties on top of the sauce. Spoon a quarter of the scrambled eggs next to the falafel. Top with a handful of sliced cucumber, diced tomato, red onion, and a sprinkle of fresh parsley.
Step 5: Fold and Roll Tightly. This is the trick to a perfect, non-leaky wrap. Fold the sides (the 2-inch borders you left) inward over the filling. Then, starting from the bottom, tightly roll the tortilla up and away from you, tucking the filling in as you go. Apply gentle pressure to keep it compact. If you’re taking it to go, wrap it snugly in parchment paper or foil, twisting the ends to secure it.
Storage & Freshness Guide
- Fridge: Store assembled wraps tightly wrapped in foil or parchment for up to 1 day.
- Freezer: Wrap individually in plastic then foil; freeze up to 1 month. Reheat from frozen in oven.
- Reviving: Reheat in a dry skillet to re-crisp tortilla; avoid microwaving to prevent sogginess.
Serving Suggestions
Complementary Dishes
- A simple side salad — A light mix of arugula with a lemon vinaigrette provides a peppery, acidic counterpoint that cuts through the wrap’s richness beautifully.
- Oven-roasted potato wedges — Seasoned with paprika and garlic, these offer a satisfying, starchy element that makes the meal feel even more substantial and comforting.
- Sliced avocado with a sprinkle of chili flakes — The creamy, cool fat from the avocado is a perfect partner for the spiced falafel, adding another layer of luxurious texture.
Drinks
- A freshly squeezed orange juice — Its bright, sweet acidity is a classic breakfast companion that cleanses the palate between bites of the savory, herby wrap.
- A hot cup of mint tea — The refreshing quality of mint complements the herbal notes in the falafel and parsley, making for a very cohesive and soothing sip.
- A robust black coffee — The bitterness of a good, strong brew stands up wonderfully to the deep, earthy spices in the falafel, creating a perfect morning balance.
Something Sweet
- A small bowl of fresh berries — The natural sweetness and slight tartness of strawberries or blueberries are a light, refreshing way to finish the meal without feeling overly heavy.
- A piece of baklava — For a truly Middle Eastern-inspired feast, a single, syrupy piece of baklava offers a decadent, sweet, and crunchy finale.
- A dollop of fruit preserves on Greek yogurt — It continues the yogurt theme from the sauce but in a sweet, simple, and protein-packed way.
Top Mistakes to Avoid
- Mistake: Using a cold tortilla. A cold tortilla is brittle and will almost certainly crack when you try to roll it, leading to a messy, frustrating eating experience. Always warm it up first!
- Mistake: Overfilling the wrap. It’s tempting to pack in every last bit of filling, but this is a surefire way to cause a blowout. Be disciplined—a little less filling makes for a much neater, more enjoyable wrap.
- Mistake: Soggy vegetables. If you’re prepping your veggies ahead, make sure they are thoroughly dried after washing. Excess moisture will make the tortilla soggy and can water down the flavors of your sauce and eggs.
- Mistake: Rolling the wrap loosely. A loose roll means the fillings will shift and fall out with the first bite. Roll it tightly, tucking in the sides firmly as you go to create a secure, self-contained package.
Expert Tips
- Tip: Make a double batch of falafel. Cook a large batch of falafel on the weekend and freeze them individually. You can pop them straight from the freezer into the oven or toaster oven on a busy morning, cutting your prep time in half.
- Tip: Add a secret ingredient to your eggs. For an extra flavor boost, whisk a tablespoon of the yogurt sauce directly into your eggs before scrambling. It adds a subtle tang and creaminess that is absolutely divine.
- Tip: Create a moisture barrier. To prevent the tortilla from getting soggy from the warm eggs, place a layer of lettuce or the cucumber slices directly on the tortilla before adding the hot ingredients. They act as a protective layer.
- Tip: Master the “burrito fold”. After folding in the sides, lift the bottom flap up and over the filling, tucking it under the ingredients. Then, continue rolling tightly. This technique locks in the fillings perfectly.
FAQs
Can I make these wraps ahead of time?
Absolutely! You can assemble them the night before, but there’s a trick to avoid sogginess. Let the scrambled eggs and falafel cool completely before assembling. Wrap them very tightly in foil or parchment paper and store in the fridge. In the morning, you can eat them cold, or for a warmer option, unwrap them and heat in a skillet over medium heat for a few minutes per side to re-crisp the tortilla. I wouldn’t microwave them, as this will make the wrap steam and become soft.
What’s a good substitute for the yogurt sauce?
If you’re not a fan of yogurt or are dairy-free, tahini sauce is a fantastic alternative. Simply mix 1/4 cup of tahini with 2 tablespoons of lemon juice and 2-3 tablespoons of warm water, whisking until it’s smooth and pourable. Hummus also works wonderfully—just thin it out with a little lemon juice or water so it’s spreadable. Both options keep the Mediterranean flavor profile intact.
I don’t have pre-cooked falafel. Can I use the mix from a box?
Of course! A boxed falafel mix is a great shortcut. Just prepare the falafel mixture according to the package directions. Instead of forming large balls, shape them into slightly flatter patties so they sit nicely in the wrap. Pan-fry or bake them until golden and crisp before assembling your breakfast wrap.
How can I add more heat to this wrap?
For a spicy kick, you have a few delicious options. You can mix a teaspoon of harissa or sriracha directly into the yogurt sauce. Alternatively, sprinkle some crushed red pepper flakes or a few slices of pickled jalapeños over the other fillings just before you roll it up. A dash of hot sauce at the end always works, too!
Are these wraps freezer-friendly?
They can be, but with a caveat. The texture of the scrambled eggs and fresh vegetables can change slightly upon thawing, becoming a bit softer. If you do freeze them, wrap each one tightly in plastic wrap and then foil. To reheat, bake from frozen in a 190°C (375°F) oven for 25-30 minutes, or until hot all the way through. They’re best consumed within a month.
Breakfast Falafel Wrap
Make a delicious Breakfast Falafel Wrap with crispy falafel, eggs, and a zesty yogurt sauce. A protein-packed, on-the-go breakfast. Get the easy recipe now!
Ingredients
For the Wraps
-
4 large whole wheat or flour tortillas (burrito-size)
-
8 pre-cooked falafel patties (store-bought or homemade)
-
6 large eggs
-
2 tbsp milk or water
-
1 tbsp olive oil or butter
-
1/2 cup plain Greek yogurt
-
1 tbsp fresh lemon juice
-
1 small garlic clove (minced)
-
1/2 English cucumber (thinly sliced)
-
1 large tomato (diced)
-
1/4 cup red onion (thinly sliced)
-
1/4 cup fresh parsley or cilantro (chopped)
-
Salt and black pepper (to taste)
Instructions
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Prepare the Yogurt Sauce. In a small bowl, combine the Greek yogurt, fresh lemon juice, and minced garlic clove. Whisk it all together until it’s smooth and well-combined. Season with a pinch of salt and a crack of black pepper. Give it a taste—it should be tangy and bright. Set this sauce aside while you prepare the other components. This resting time allows the garlic flavor to mellow and infuse the yogurt beautifully.01
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Warm the Falafel and Tortillas. Preheat your oven or a toaster oven to 180°C (350°F). Place your falafel patties on a small baking sheet and warm them for about 8-10 minutes, or until they’re heated through and the outside is pleasantly crisp. In the last minute of warming, place your tortillas directly on the oven rack or on the baking sheet to make them soft and pliable. You’ll notice they become more flexible and less likely to tear.02
-
Scramble the Eggs. While the falafel warms, crack the 6 eggs into a medium bowl. Add the 2 tablespoons of milk or water—this helps create steam for fluffier eggs—and whisk vigorously until the yolks and whites are fully incorporated and the mixture is a bit frothy. Heat 1 tablespoon of olive oil or butter in your large non-stick skillet over medium-low heat. Pour in the eggs and let them sit for about 30 seconds before you start gently pushing them from the edges toward the center with a spatula. Cook until they form soft, moist curds, which should take 3-4 minutes. Season with salt and pepper right at the end.03
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Assemble the Wraps. Lay a warm tortilla flat on a clean surface. Spread about 2 tablespoons of the yogurt sauce in a horizontal line across the center, leaving a 2-inch border at the top and bottom. Place 2 warmed falafel patties on top of the sauce. Spoon a quarter of the scrambled eggs next to the falafel. Top with a handful of sliced cucumber, diced tomato, red onion, and a sprinkle of fresh parsley.04
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Fold and Roll Tightly. This is the trick to a perfect, non-leaky wrap. Fold the sides (the 2-inch borders you left) inward over the filling. Then, starting from the bottom, tightly roll the tortilla up and away from you, tucking the filling in as you go. Apply gentle pressure to keep it compact. If you’re taking it to go, wrap it snugly in parchment paper or foil, twisting the ends to secure it.05
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