By: Sarah NevinsPosted: 1/1/20Updated: 2/22/24
Zero carb Keto Egg Wraps – just eggs with a little bit of seasoning cooked in pancake form. Use these as a replacement for regular tortillas and wraps. Fill, fold and roll! | Gluten Free + Keto + Paleo + Whole30
So I’ll admit: This hardly feels like an actual recipe as the keto egg wraps are literally just eggs (plus a little salt and pepper maybe).
That being said, I felt they were worthy of their own dedicated ‘recipe’ as the possibilities here with prep and fillings are pretty much endless. Think of these as more portable, versatile omelettes. If you’re on the hunt for a good on-the-go breakfast, or maybe you’re after something a little more flexible than a standard omelette then these egg wraps are for you!
Keto Egg Wraps Tips
As I mentioned above, there’s not much to making these wraps. Whisk your egg(s), season with a little salt and pepper and cook for about 1-2 minutes tops. There’s dead easy to make but I do have a few tips for you to keep in mind when making these:
- Use a non stick skillet or pan. Make sure that whatever vessel you use to cook these, it’s either very well greased or has a nonstick coating. Cast iron will work fine so long as you have a properly seasoned pan. I tried making these in stainless steel pans and they did work, but I needed a LOT of oil and flip them was tricky.
- One at a time. For a 6-8inch pan you’re going to need one medium/large egg. If you plan on making multiple egg wraps, I recommend whisking your eggs one at a time so that you don’t have to fuss over evenly dividing the eggs as you pour into your pans to cook. Whisking all of your eggs at once is certainly an option, but your wraps will likely be varying in size.
- Heat your pan first. Take the time to properly warm up your pan and oil before adding the eggs. They’re cook much faster and will be easier to flip if they make initial contact with a hot surface.
Once made these wraps can be kept 1-2 days. If you’re into meal prep, these can be made the evening before a busy morning for a quick, meal on the run.
Filling options are endless here: ham & cheese, smoked salmon & cream cheese, etc. My favourite lately has been these knock off/ low carb Starbucks Spinach and Feta Wraps pictured above.
Recipe
Yield:4 WrapsPrep Time: 5 minutes Cook Time: 5 minutes Total Time: 10 minutes
Rate
Zero carb Keto Egg Wraps - just eggs with a little bit of seasoning cooked in pancake form. Use these as a replacement for regular tortillas and wraps. Fill, fold and roll! |
Ingredients
- Avocado Oil or other oil for greasing pan
- 4 Eggs (or 1 egg per wrap for small/ mediums pans 6-8 inches & 2 eggs for large pans 10-12 inches)
- Salt + Pepper
Need help converting to weights? Check out my cups to grams Conversion Guide.
Instructions
- Lightly grease a 6-8 inch non stick skillet with oil and warm over a medium heat.
- While the pan in heating, whisk one egg in a small cup or bowl.
- After the pan has fully heated up, pour in the whisked egg. Swirl the pan around or use a spoon to spread the egg evenly across the bottom of the pan to form a full circle. Sprinkle a pinch of salt and pepper across the top of the egg as it cooks.
- Let cook 30-60 seconds until the edges are cooked then gently flip over to cook on the other side And cook another 30-60 seconds.
- Transfer the egg to a plate to cool and then repeat with the remaining eggs.
- Once made these wraps can be kept 1-2 days.
Notes
- Nutrition info doesn't include oil as amounts will vary depending on what you use. I like to use an avocado oil spray to keep the oil light.
Nutrition Information
Yield: 4Serving Size:
1 wrapCalories: 70Total Fat: 5gSaturated Fat: 2gUnsaturated Fat: 3gCholesterol: 186mgCarbohydrates: 0gFiber: 0gSugar: 0gProtein: 6g
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
© A Saucy Kitchen, Sarah Nevins
Course: Breads/WrapsCuisine:American
More Low Carb Breakfasts You Might Enjoy
- Breakfast Stuffed Bell Peppers
- Broccoli Cheddar Egg Muffins
- Pesto Cauliflower Rice Breakfast Bowls
- Broccoli Cheddar Crustless Quiche
You May Also Like...
Low Carb Spinach Feta Egg Wraps
Spicy Beef Lettuce Wraps
Zucchini Crust Breakfast Pizza
Breakfast Stuffed Bell Peppers
About Sarah Nevins
Hi, I'm Sarah! Welcome to my little gluten free corner of the internet. I like eating vegetables, but sometimes I get distracted by cookies...
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Steve J ( O H I O ) says
Nice quick idea for those not looking to add carbs to their meal for (for their own personal reasons).
Definitely use 2 eggs if pan is larger than 8″.
Found these work much better if given time to cool. Also work MUCH better if you’re using them with a small portion size, or something you intend to “wrap” up vs. using open tortilla style.
The flavor is what you make of it (they’re only eggs).
Update your Nutritional information to include use of oils, of which are very important when trying to make your light eggs wraps/shells.
P.S. Use of a binder like cheese or cream cheese would work wonders if trying to serve warm. Allows you to melt / fill the egg wrap while cooking (and the integrity is much better while eating vs. it falling apart in your hand).
Reply
Sarah Nevins says
Thanks so much for taking the time to come back and leave a comment! You’ve left great tips and I’m sure it will be helpful for future readers – especially about the binders! I’ve also added a note about the oil in the recipe card since total amount used will depend on pans/cooks.
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Tt says
Nutritional info is super wrong, no way are these 24g protein and 20g fat per serving with only 70cal
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Sarah Nevins says
Thank you for pointing that out to me! I have no idea how the nutrition info came out so off!
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L says
We are just starting keto and I was worried about finding a breakfast option for the office days but I think this will be perfect!
I’ve made mine with some garlic chives mixed through, and will just reheat in the sandwich press tomorrow with some spinach, mushrooms and cheese!Reply
Sarah Nevins says
Garlic and chives sound delicious in this! So glad you’ve found this recipe helpful!
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Cedric says
Cheaper than Trader Joe’s or CostCo!
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Sarah Nevins says
Yes! And really not hard to make – hope you enjoyed them just as much as the store bought ones 🙂
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An says
Do you think these would freeze well?
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Sarah Nevins says
Hi An!
You can freeze these up to about 3 months. Since they’re so quite, I recommend you place them on a plate or baking tray that can fit inside your freezer and freeze for an hour or two until solid (this way that can freeze flat). Then transfer them to a freezer-safe container or bag somewhere where they won’t be pushed around too much as they can break easily when frozen.
The best way to defrost them is in the fridge for a few hours. You can defrost them in the microwave on a low heat in short intervals, but just be careful not to cook them too long. Since they’re already cooked, they can get rubbery if you over cook them.
Hope that helps!
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ketobutnotketo says
can i add oat fibers, almond flour or anything that is keto friendly to this recipe to make it feel like an actual wraps
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Sarah Nevins says
That would work! You might need to play around with the amounts though – without trying it out myself I’m not exactly sure how much you would need though. I don’t have any experience using oat fiber so I don’t know about that, but I would try it out with almond flour. Maybe start out with about 1/4 cup to begin with. You can always cook one wrap to test it out first and add more if you feel like it needs it.
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me says
oats are not keto friendly
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Anlin says
Easy, flexible. A good way to add variety to your eggs.
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Sarah Nevins says
Thanks Anlin! Glad you like it 🙂
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