The wake up wrap is a popular breakfast sandwich sold at many fast food restaurants and coffee shops. For those watching their calorie intake, the calorie count of the wake up wrap is an important consideration when deciding whether or not to order it.
A Brief Overview of the Wake Up Wrap
The wake up wrap is essentially a breakfast sandwich wrapped up in a tortilla or flatbread. It typically contains eggs, cheese, and meat like bacon, sausage, or ham. The wrap provides a convenient and portable breakfast option for busy mornings.
Most wake up wraps contain around 300-600 calories depending on size and ingredients. Factors that affect the calorie count include:
- Tortilla or flatbread – Flour or wheat tortillas add 190-300 calories
- Eggs – A large egg has about 70-80 calories
- Cheese – Cheddar, American cheese, etc. add 50-110 calories per ounce
- Meat – Bacon, sausage, ham range from 45-150 calories per ounce
- Vegetables – Onions, tomatoes, spinach, etc. add negligible calories
- Sauces and spreads – Mayo, ketchup, hot sauce add 35-90 calories per tablespoon
The specific calorie count of any wrap depends on the size, ingredients, and restaurant preparing it. Below we’ll look at the calorie counts for wake up wraps from popular chains.
Calorie Count of Wake Up Wraps at Popular Restaurants
McDonald’s Bacon, Egg & Cheese McWrap
McDonald’s offers a Bacon, Egg & Cheese McWrap made with scrambled eggs, Applewood smoked bacon, American cheese, and special sauce wrapped in a flour tortilla. Here are the nutrition facts:
| Size | Calories |
|---|---|
| Regular | 670 |
| Large | 820 |
As you can see, the regular McWrap has 670 calories, while the large has 820 calories. This significant difference is because the large McWrap has a bigger tortilla and more filling.
Starbucks Bacon & Gouda Breakfast Wrap
Starbucks offers a hearty Bacon & Gouda Breakfast Wrap made withcage-free scrambled eggs, applewood smoked bacon, gouda cheese, and tomato spread wrapped in a whole wheat tortilla. Here is the nutrition information:
| Size | Calories |
|---|---|
| Single | 450 |
The Starbucks Bacon & Gouda Breakfast Wrap contains 450 calories. This puts it on the lighter side for breakfast wraps.
Dunkin’ Bacon, Egg & Cheese Wrap
Dunkin’ has a Bacon, Egg & Cheese Wrap made with scrambled eggs, bacon, and American cheese in a flour tortilla. Here are the calories:
| Size | Calories |
|---|---|
| Small | 330 |
| Medium | 500 |
| Large | 670 |
Dunkin’s wrap ranges from 330 calories for a small to 670 calories for a large. The size makes a big difference for this menu item’s calorie count.
Tim Hortons Breakfast Wrap
Tim Hortons has a few Breakfast Wrap options like the Bacon & Egg Wrap, Sausage & Egg Wrap, and Ham & Egg Wrap. Here are the nutrition facts:
| Variety | Calories |
|---|---|
| Bacon & Egg | 460 |
| Sausage & Egg | 510 |
| Ham & Egg | 470 |
All of Tim Hortons Breakfast Wraps contain between 460-510 calories depending on meat choice. They all use scrambled eggs, processed cheese, and are wrapped in a whole wheat tortilla.
Lower Calorie Options
If you’re looking for a lower calorie wake up wrap option under 400 calories, here are some tips:
- Choose a smaller, thin whole wheat tortilla – Saves around 100 calories
- Use just egg whites instead of whole eggs – Removes about 20 calories per egg yolk
- Limit cheese to 1 ounce or less – Saves 50-110 calories
- Opt for vegetables instead of meat – Saves 45-150 calories per ounce
- Ask for light spread/sauce or use sparingly – Saves 35-90 calories per tablespoon
- Ditch the tortilla completely and make a breakfast bowl
You can also make your own lower calorie breakfast wrap at home. Here is a delicious 300 calorie recipe to try:
300 Calorie Breakfast Wrap
Ingredients:
- 1 whole wheat tortilla (90 calories)
- 2 eggs whites (34 calories)
- 1⁄4 cup black beans (60 calories)
- 1⁄4 cup salsa (10 calories)
- 1⁄4 avocado, sliced (80 calories)
- 1⁄4 cup spinach (3 calories)
- 1 tbsp shredded cheese (25 calories)
Instructions:
- Coat a small skillet with non-stick cooking spray and scramble egg whites over medium heat until cooked, about 2-3 minutes.
- Warm black beans and salsa in a small pot or microwave until heated through, about 1-2 minutes.
- Lay tortilla flat and layer half with spinach, scrambled eggs, black bean mixture, avocado slices and shredded cheese.
- Fold the bottom of the tortilla over filling and then tightly wrap one side towards the middle. Continue rolling wrap forwards to seal.
- Slice in half diagonally and enjoy!
The Bottom Line
The calorie content of wake up wraps can vary greatly depending on size, ingredients, and restaurant. Most standard versions with a flour tortilla, cheese, eggs, and meat contain 500-700 calories. Lighter whole wheat or protein-packed veggie versions can clock in under 400 calories.
To enjoy a wake up wrap as part of a balanced diet, opt for a smaller size, load up on veggies, and use lighter sauces and spreads. You can also make a customize wrap at home with extra nutrition and fewer calories. Just remember to keep portions in check to avoid overindulging!