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    Home » Breakfast

    September 15, 2022

    Keto Friendly Egg Wraps

    This post may contain affiliate links at no additional cost to you.
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    Replace floury white wraps with low carb, gluten-free egg rolls. The following easy-to-prepare recipe is a great start of any given week or day.

    It’s the perfect combo with the right grams of protein, carbs and fibers. These part-crepe wraps are a good energy source to fuel your body on a busy Monday, hectic Wednesday, or even a quiet Sunday!


    Keto Egg Wraps Stuffed With Rich Flavory Fillings

    Fresh veggies and cheese wrapped up with homemade egg rolls.
    Great way to start the day!

    Now, Let’s move to the interesting part! You can add these low carb egg wraps to your keto diet to enjoy a healthy snack without the crippling guilt.

    In this recipe I’ll guide you through the whole process of preparing delicious keto egg wraps, their amazing health benefits, and everything in-between!


    Low Carb Egg Wraps, Are They Worth the Effort?

    Whenever we mention the word “wraps”, we automatically think about carbohydrates, gluten, and calories.

    As a matter of fact, following a keto diet shouldn’t limit your food choices or force you to give up certain things just because they don’t match with the whole frame.

    First of all, making these easy egg wraps is a great way to reduce your daily total carbohydrates intake. That’s the ultimate goal of low carbs diets, isn’t it?

    It has almost a zero net carbs as it contains no flour blend. Keto egg rolls can basically be gluten-free.

    Say Hi to your new makeshift quesadilla!


    More Reasons to Make these Wraps

    On another note, egg wraps are healthier and more nutritious than regular wraps. Regular wraps have more carbs and less protein, while egg rolls have high protein micros and less carbs.

    These wraps are also perfect for meal prep. If you’re a busy person, meal plans sounds like a great rescuing plan. It saves you time, effort, and money!

    All you need to do is to prepare the wraps in advance and place them in the fridge over night. As for the fillings, it’s only a matter of minutes to add them the next morning.

    Allow me to tell you that the filling options for this recipe are endless. You can add your favorite lean proteins, veggies, sauces, and anything in between.


    A sprinkle of Zaatar With Sesame Seeds Is Sure to Do Flavory Wonders

    Adding a sprinkle of zaatar spices on these tasty egg wraps.
    Enjoy every bite!

    Let’s Talk Fillings

    As I’ve mentioned above, when it comes to fillings the options are endless. It all depends on your preferences, favorite food, chosen diet, and lifestyle.

    You might be a gym addict who loves high protein foods or a mother of two who adores healthy options.

    Here are a few simple suggestions that might inspire you to prepare your next meal or spark an idea, at least.

    Your first low carb egg wrap filling option is chicken sausages with cream cheese.

    Not a big poultry fan? Try out BLT egg wraps (Bacon, Lettuce, tomatoes combo). You might consider using deli meats as they are great options too, with parmesan or swiss cheese.

    For a vegetarian option, you can try feta cheese with avocado slices, tomatoes, and few olive oil drops.

    A match made in heaven!


    Frequently Asked Questions

    Can we store egg rolls?

    Of course, you can. You just have to cover each roll with a plastic wrap before placing it in the freezer. If you want to consume your wraps in 1-2 days, placing them in the fridge is fine.

    Are egg wraps good for you?

    They definitely are. Egg wraps are a natural source of proteins. They are gluten free and keto-friendly, too.

    How many carbs are there in egg wraps?

    Egg wraps might contain zero carbohydrates if the recipe doesn’t use any type of flour.


    Tips for Best Results

    Just like any other recipe, there are always some tips you can use in your cooking for best results!

    Nonstick Pan

    Invest in a nonstick skillet, and thank me later. It’s a valuable kitchenware that will surely make cooking easier. No more sticking or scrapping leftovers from the bottom of the pan!

    A nonstick skillet will help you cook meals like a Micheline Star chef. Preparing egg rolls, scrambled eggs, or even French crepes have never been easier.

    Once done, you just flip, slip, and roll the wrap in a plate.

    Larger Egg Wraps

    Use a larger pan for larger portions. If you’re running late or running on low energy, a large pan can save up your efforts. Instead of making 5 small egg wraps for example, you can simply prepare 2 large ones using a larger pan.

    Less work, same satisfaction!

    Spices

    Be generous when it comes to spices. They will elevate your wraps to a whole new level. After all, spices are all about enhancing flavors and taste.

    Therefore, make sure you add spices to that egg mixture, otherwise your wraps will have a neutral flavor.

    Extra Flavor

    Butter your pan. This one is optional; a buttered pan will add a rich thick taste to your low carb egg wraps.

    That’s all I have to say! You can imagine the richness.

    Sauces and Dips

    Prepare a batch of your favorite sauce or dip. No wrap, sub, or sandwich is ever complete without a sauce on the side.

    You can search for keto-friendly sauces as well to maintain a healthy diet. Enhance the tenderness and indulge in a delicious journey!

    White and Yolk Separation

    Separate the egg yolk from the white for a healthier option. But if you like your eggs whole, go for it!

    Be Gentle

    Be gentle when making the rolls. Egg rolls are delicate and can crumble in the matter of seconds. So, be patient and don’t over stuff them.

    Useful Substitutions

    Substitute any ingredient you want in case it wasn’t available. For instance, you can use millet flour, flour tortilla, brown rice flour. You might as well add a splash of milk to the mix.

    As long as they’re suitable, of course.


    How to Prepare Egg Wraps

    In this recipe, you’ll be making egg wraps from scratch. It’s basically an egg mixture topped with a sprinkle of pepper, salt, and cheese.

    An easy egg recipe that will only take a few minutes of your time.

    Egg Wraps Ingredients

    • large eggs⁣
    • Heavy cream or milk⁣
    • Salt & pepper⁣
    • Flour or almond flour⁣⁣

    Toppings

    • Shredded cheddar cheese⁣
    • Mashed avocado ⁣
    • Spinach
    • Tomatoes⁣
    • Black olives⁣
    • Feta cheese⁣
    • Zaatar spice⁣

    Steps to Prep Egg Wraps

    First, place all the egg wrap ingredients in the blender for 1 minute⁣.

    Then, in a medium skillet (a bigger wrap will require a large skillet) over medium/high heat, spray cooking oil spray.

    After that, pour ½ the amount of the egg mixture into the skillet, moving around to create a layer that covers the entire pan and then cover. ⁣⁣

    Now, cook for 2 minutes. Add cheddar cheese and cover for 2 more minutes, until the cheese is melted.⁣⁣

    Slide the finished egg wrap onto a plate and allow it to cool for 1 minute.  

    Finally, add the toppings starting with spreading mashed avocado, spinach, sliced tomatoes, sliced black olives, feta cheese and a sprinkle of zaatar spices. Just be careful not to over-stuff your egg roll.


    Part-crepe Wraps Ready to Be Served

    Egg wraps stuffed with fresh veggies, cream cheese and zaatar on top.
    It cannot get more tender than that!

    Other Low Carb Recipes for You

    • Easy Low-Carb Bagels
    • Roasted Cauliflower Mac and Cheese
    • Perfectly Fluffy Quinoa
    • Seven Spices Recipe
    • Open Faced Avocado Toast with Boiled Eggs
    • Easy Low-Carb Bagels
    • Zucchini Egg Skillet
    • Brownie Baked Oatmeal (gluten free- Vegan)
    • Tuna Lunch Board: Healthy and Delicious
    • Low Carb Turmeric Cake – Sfoof

    Delicious low carb egg wrap.

    Low Carb Egg Wrap

    Lama
    Meet the newest addition to your Keto diet! These egg wraps are worth preparing as they will leave you full and satisfied. You can make them any way you like and stuff them with your favorite fillings.
    No ratings yet
    Print Recipe Comment Pin Recipe
    Prep Time 10 mins
    Cook Time 5 mins
    Total Time 15 mins
    Course Breakfast, dinner, keto, lunch
    Cuisine American
    Calories 646 kcal

    Equipment

    nonstick skillet
    spatula
    Blender
    plates

    Ingredients
      

    • 4 large Eggs
    • 2 tablespoons Heavy cream or Milk
    • Salt and Pepper
    • 1 tablespoon Flour or Almond flour

    Toppings

    • 1 tablespoon Cheddar Cheese shredded
    • ½ Avocado mashed
    • handful Spinach
    • Tomatoes sliced
    • Black olives sliced
    • 2 tablespoons Feta cheese crumbled
    • 1 teaspoon Zaatar spice

    Instructions
     

    • Place all the egg wrap ingredients in a blender for 1 minute
    • In a medium skillet (bigger wrap will require a large skillet) over medium/high heat, spray cooking oil spray.
    • Pour ½ the amount of the egg mixture into the skillet, moving around to create a layer that covers the entire pan and then cover.
    • Cook for 2 minutes. Add cheddar cheese and cover for 2 more minutes, until the cheese is melted.
    • Slide the finished egg wrap onto a plate and allow to cool for 1 minute.
    • Add the toppings starting with spreading mashed avocado, spinach, sliced tomatoes, sliced black olives, feta cheese and a sprinkle of zaatar spices.

    Video

    Notes

    Note 1: Avoid overstuffing the wraps.
    Note 2: Butter your pan. This one is optional; a buttered pan will add a rich thick taste to your low carb egg wraps.
    Note 3: Substitute any ingredient you want in case it wasn’t available. For instance, you can use millet flour, flour tortilla, brown rice flour. You might as well add a splash of milk to the mix.
    Note 4: Prepare a batch of your favorite sauce or dip. No wrap, sub, or sandwich is ever complete without a sauce on the side.
     

    Nutrition

    Calories: 646kcalCarbohydrates: 19gProtein: 37gFat: 47gSaturated Fat: 16gPolyunsaturated Fat: 6gMonounsaturated Fat: 20gTrans Fat: 0.1gCholesterol: 793mgSodium: 789mgPotassium: 857mgFiber: 7gSugar: 3gVitamin A: 1607IUVitamin C: 11mgCalcium: 455mgIron: 6mg
    Tried this recipe?Let us know how it was!

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    I'm Lama, welcome to my blog where you will find simple and diverse recipes your entire family will enjoy. My passion for cooking began after I got married when I challenged myself to prepare Thanksgiving dinner. With the help of my mom over the phone, I was so proud it turned out successful! Today, I share my passion across many social platforms like Instagram, Facebook and Pinterest! I am honored to connect with you through the recipes I prepare! about me!

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