Peameal Bacon & Veggie Omelette Wrap

Peameal Bacon & Veggie Omelette Wrap

Peameal Bacon & Veggie Omelette Wrap

Many of us have preconceived notions about specific types of food whether they are healthy or unhealthy, that are often not based on facts at all.

For example, peameal bacon (Canadian bacon), a lot of people may assume that because it has the word bacon in it that it’s going to be loaded with fat and sodium. However, there are a lot of brands available that sell a very lean version of peameal bacon that is low-to-moderate in sodium content. (As always, check the labels, some brands have different fat/sodium content than others.)

On the flip side, a lot of people may assume that eggs are the better option because they have protein, meanwhile eggs are not a lean source of protein at all. This does not mean they are bad for you! They are a great option, and they have protein, but will not likely be getting as much as you may think and will additionally be getting more fat.

Eggs are still a great nutrient choice, and one method I use to eat eggs fairly often is to use a combination of eggs and egg whites. It still gives you the quick convenient meal, just with a little more protein and less fat than if you had just used eggs on their own.


1 whole egg

50 grams liquid egg whites

125 grams peameal bacon, diced

10-15 grams zucchini, diced

10-15 grams white onion, diced

10-15 grams red bell pepper, diced

10-15 grams cheese (optional)

1 tortilla/wrap of your choice

Salt and pepper to taste


Makes 1 Serving:


Crack the egg into a small bowl and add the egg whites. Whisk until well combined and set aside.

Heat a medium-sized pan over medium-high heat. Add a small amount of oil to the pan if needed, add the peameal bacon and continue to sauté until it develops a golden brown colour and is cooked through. Remove from the pan and set aside.

To the same pan, add another small amount of oil to the pan if needed, then add the vegetables. Continue to sauté until they have started to soften.

Lower the heat to low-medium and add the egg mixture to the pan, lift the pan off the heat and turn gently side to side to make sure the egg mixture covers the bottom of the pan evenly.

Allow the eggs to cook without stirring until the bottom is solid, and most of the middle, there may just be a small amount of the egg mixture on the top that hasn’t cooked through yet.

Once you see this, add the cheese to the top (optional) and the tortilla layered on top of the cheese.

Press down on the tortilla with your hand, spatula, or even another pan so the cheese and eggs will stick to the tortilla as it finishes cooking.

Once it is ready to flip, the bottom should be golden brown, if you were to press down on the tortilla or gently tilt the pan side to side there shouldn’t be any more liquid coming out of the top of the egg mixture.

Once you see this, place a plate on top of the tortilla, place your hand on the plate and flip the mixture over so the egg mixture is on the top and the tortilla on the bottom of the plate.

Place the plate back on to the low-medium heat, and gently slide the tortilla off your plate back on to the pan, tortilla-side down so you can heat the tortilla.

After 1-2 minute, or once you start seeing a slight golden colour on the bottom of the tortilla slide back onto your plate, wrap, and enjoy!

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