By Fatima Villalobos, RD, MEd

When I actually take the time to make breakfast for myself or for my family, the result is very rewarding.  Not only does a good breakfast satisfy my hunger– it actually inspires me to eat healthier the rest of the day. Many studies have proved this theory too – including one that calls it The Big Breakfast Diet.

Breakfast can be SO delicious, and as long as you “mix it up,” it will always be something to look forward to!  Not to mention, it can fill the room with all sorts of great smells and sounds- creating endless memories for you and your family.  I love waking up early, cracking the window open to get some nice fresh air, turning on some “cooking” music and hearing that first sizzle.  Not only do I plan to create some good food; I want to build an experience!

In one week’s time I like to alternate between a bowl of oatmeal with fruit, a scrambled egg and veggie wrap, or a homemade yogurt parfait. Then when time allows- buttermilk blueberr

y pancakes or Spanish omelets!  YUM!

Below is one of my favorite, quick morning recipes using one of my favorite tortillas- La Tortilla Factory 100 Calorie Tortillas.  Here’s to creating healthy food & endless memories!


Serves 1


  • 1 La Tortilla Factory’s 100 Calorie Wrap (Traditional of Whole Wheat)
  • 1 tsp Olive oil
  • ½ cup Egg beaters (or, 1 egg + 2 egg whites)
  • 1 Slice Chopped turkey bacon or sausage (or your favorite choice of meat)
  • ¼ cup Diced red bell peppers (fresh, roasted, or jarred)
  • 1 Tbsp   Low fat shredded cheese (mozzarella, Monterey jack, or your favorite cheese)

Optional: Top with a dollop of sour cream and/or salsa.


Nutrition Facts (per serving): Calories 290, Fat 12g,  Carbohydrates 30g, Fiber  9g, Protein 23g


  1. In a medium non-stick skillet, heat oil over medium heat. Add diced red bell peppers and choice of meat. Cook for 2-3 minutes, or until soft. Transfer mixture to a bowl and set aside.
  2. In a medium bowl, add beat egg beaters (or beat the eggs), pour into skillet and cook over medium-high heat, stirring frequently until eggs are cooked well.
  3. Once eggs are fully cooked, stir in red bell peppers and meat mixture into eggs, place into bowl and set aside.
  4. Warm the 100 Calorie Tortilla for about 1minute on each side, or to desired warmth.
  5. Place tortilla on plate, fill the middle of the tortilla with egg mixture and sprinkle cheese.
  6. To fold, first fold up two ends of tortilla  around filling. Fold up opposite side and roll away from your body  in a tight jelly-roll fashion.