Microwave Egg, Sausage & Cheddar Breakfast Tortilla

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  • Ingredients
    1 large EGG
    1 fully-cooked breakfast sausage link, chopped (3/4 oz.)
    1 Tbsp. shredded cheddar cheese
    1 whole wheat flour tortilla (6-inch)

    Yields: 1 serving

  • Nutritional Information

    Per serving: 1 recipe

    Calories: 302

    Total fat: 17 g
    Saturated fat: 7 g
    Polyunsaturated fat: 2 g
    Monounsaturated fat: 6 g

    Cholesterol: 212 mg
    Sodium: 500 mg
    Carbohydrates: 20 g
    Fiber: 3 g
    Sugar: 3 g
    Protein: 16 g
    Vitamin A: 103 mcg
    Vitamin D: 1 mcg
    Folate: 26 mcg
    Choline: 169 mg
    Calcium: 130 mg
    Iron: 2 mg
    Potassium: 159 mg

    This recipe is an excellent source of protein and choline, and a good source of vitamin A.


  1. COAT 2-cup microwave-safe cereal bowl with cooking spray. ADD egg; BEAT until blended. Sprinkle with sausage.

  2. MICROWAVE on HIGH 45 seconds; stir. MICROWAVE until egg is almost set, about 15 seconds longer.

  3. TOP egg with cheese. PLACE on tortilla; fold bottom of tortilla over egg, then fold in sides.

Insider Info

  • Give scrambled eggs a kick with spicy sausage and creamy cheese.
  • Microwave ovens vary. Cooking times may need to be adjusted.