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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
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
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
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.
They definitely are. Egg wraps are a natural source of proteins. They are gluten free and keto-friendly, too.
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 1/2 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
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
Low Carb Egg Wrap
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.
