Guacamole Omelette Wraps


Hey everybody! I haven’t been posting much due to, oh, having a baby and moving across the country all in the same month. Greetings from St. Louis, MO, by the way! We’re in temporary housing until our new house is ready so please forgive so-so photos on this post…I don’t have any of my props!

Life has been pretty crazy. Among other things, it looks like my new baby girl may have a milk protein intolerance, so as a breastfeeding mom that means I’ve needed to cut milk products out of my own diet. We’ll see if it improves her fussiness, skin rash and GI issues. So far so good! Fortunately, as a dietitian I’ve worked with other women on managing this condition so I’m familiar with what products I need to cut.

Lunch and dinner haven’t been too tough, but apparently I eat a lot of milk products for breakfast! Give me yogurt and granola, cottage cheese and fruit and, of course, half and half in my coffee any day. So this month’s Recipe Redux theme, which is all about protein-packed savory breakfasts, provided just the nudge I needed to experiment with dairy-free morning eats.

The trend of protein-packed breakfasts is catching on…and back-to-school time is looming. This month, show us new healthy takes on eating savory or dinner-inspired dishes for breakfast.

Since I’m now managing TWO kids every morning, I also need breakfast options I can eat with one hand while either nursing the baby or chasing after the toddler (or both!) with the other. That’s why I’ve used a wedge wrap rather than a burrito-style one in this recipe…I don’t trust a burrito not to fall apart!

Need a #dairyfree breakfast you can eat with one hand? Check out The Baby Steps RD's Guacamole Omelette Wedges Click To Tweet

I used tomatoes to fill my omelette, but you could use any veggie and of course add some cheese if you’re not dairy-free yourself.

And just for fun, here’s a photo of me eating the wrap with the chaos of my current life as a backdrop. I can’t wait to be settled in again, but for now we’re getting by and having fun exploring our new town…if we can ever make it out of the door each morning, that is!

Guacamole Omelette Wraps

Course Breakfast
Cuisine Vegetarian
Keyword dairy-free


  • 4 large eggs
  • 1/4 tsp salt
  • 1/2 cup chopped cherry tomatoes or other chopped vegetable
  • 1/2 cup guacamole 2 tbsp per wrap
  • 4 8- inch whole wheat wraps


  1. Heat a 8 or 9-inch non-stick pan over medium heat.
  2. Beat the eggs, salt and pepper together in a small bowl.
  3. Spray the pan lightly with cooking spray. Pour in the egg mixture. Using a rubber spatula, push the cooked eggs away from the edges and allow the uncooked eggs to run to the edges of the pan.
  4. When the eggs appear to be almost set, add the vegetable topping.
  5. Remove pan from heat, cut omelette into quarters.
  6. Microwave tortillas for 15 - 30 seconds. Place one omelette quarter onto each wrap. Top with guacamole and fold wrap over omelette into quarters.
  7. Enjoy right away OR don't add the guacamole yet and refrigerate for up to three days. To reheat once refrigerated, microwave for 30-60 seconds.


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