The Brown Paper Bag: Egg Crunch Wrap

If you are looking for a grain free, sandwich alternative – this egg crunch wrap courtesy of The Brown Paper Bag is brilliant.


2 Whole eggs, lightly beaten and cooked as an omelette

2 Cos or iceberg lettuce leaves

½ Cup cooked brown rice, quinoa or red rice – or a combination of them all. (To cook quinoa place 50g quinoa grain in a saucepan with 200ml water. Add lid and cook for 20 mins).

½ Carrot, peeled and grated

4 Cherry tomatoes, quartered

¼ Avocado, mashed with a dash of lemon

Small handful alfalfa sprouts

Makes 2 wraps


  • Slice the omelette in half and divide between the two lettuce leaves. (Alternatively you could finely slice the egg, if you have a fussy eater.)
  • Mix the rice/quinoa together with the grated carrot, alfalfa and tomatoes in a small bowl, then divide between the lettuce leaves and top each with a spoonful of avocado.

Options: Feel free to substitute the egg with other wonderful proteins such as shredded poached chicken, strips of lamb, beef or ham, or some heavenly vegetarian options such as lentils, chickpeas and beans. 


Please comment