This low-carb egg wrap recipe is a perfect high protein breakfast recipe! Just like my other low carb egg salad wrap , this egg wrap skips the bread too! This lunchbox-friendly egg recipe is gluten-free and super easy to make!
Ready in 10 min · 3 g net carbs · 16 g protein
Whisk eggs → cook thin omelet | spread homemade cheese on lettuce → roll & slice.
Having busy morning? or thinking about low carb lunch, this recipe is perfect. It tastes delicious and a perfect power meal for the people on the go. This egg wrap for breakfast provides you a great boost of energy to kick start your day on a right note.
This is my favourite breakfast recipe for the times when I go on ultra low carb meals. Not just me but this one has been a favourite and staple lunch box meal for my son when he is in high protein meals phase.
All it takes is 10 minutes and very few healthy ingredients. Do give it a try!
Why you’ll love this Low carb Breakfast Egg Wrap?
- No Bread – Lettuce wraps makes it perfect for gluten free and keto diet too!
- Customizable – You can tailor this roll to suit your taste, add a couple more ingredients like avocado, hummus etc to give it more nutrition boost.
- Clean & Balanced Eating – No preservative and fresh ingredients make it wholesome in comparison to store-bought snacks or wraps.
- Easy to make – Made an omelet before? then the job’s half done. This recipe is easily made with pantry staples to keep it simple.
- Low on Carb, High Protein – No Breads, just proteins! This roll is packed with eggs and cheese spread to keep you full and energized for the day!
Ingredients Needed for Low Carb Egg Wrap
- Low Fat Paneer – Rich in protein, it is going to be the creamy base for our cheese spread. Other substitutes can be Low fat Ricotta Cheese or Feta. For a dairy-free alternative, blended chickpeas can work well!
- Mayonnaise will add a nice smoothness to the cheese spread and if you want you can use Greek yogurt. For making it vegan friendly, Avocado or olive oil makes it a great dairy-free option!
- Salt to taste
- Eggs for omelet (and protein boost!)
- Oil (optional) – Prevents sticking and ensures even cooking if using a regular pan.
- Lettuce leaves are going to be the low carb and gluten free roll. It will also give a refreshing crunchy touch!
- Chili Flakes (optional) for some heat
How To Make Low Carb Egg Roll
Make Cheese spread
- Blend some low fat paneer with a dollop of mayonnaise, salt to a creamy cheesespread.
Make Omelete
- In a bowl, mix in 2 eggs and some salt for the omelet mixture.
- Heat a shallow pan and brush some oil (if not a using a non stick pan), then pour the egg mixture into it.
- Cook on medium heat for 3-4 minutes and when the surface is slightly gooey, flip to cook the other side for 2 minutes or until its fluffy.
- Once done, take it off the heat and set aside
Create the Roll
- Start by spreading & flattening the lettuce leaves. To make it big enough for stacking the omelet, I have overlapped 2 medium lettuce leaves here.
Handy Tip – Before you make the roll, ensure your lettuce leaves are clean and free of moisture
- Now, spread the cheese spread all the over the lettuce and sprinkle some chili flakes
- Next, place the omelet and add some more cheese spread over it.
- Now, carefully roll the omelet tightly inside the lettuce.
- Once done, cut it in half and serve!
Notes & Tips
- Choose Romaine or sturdy icebergs as they give a better hold. The leaves should be pat dried to avoid tearing when making the roll.
- Don’t overcook the omelet because it should be soft for a foldable texture.
- Its better to prepare cheese spread in advance and refrigerate for the best texture.
- To secure the roll in place, you can wrap it in parchment for a lunchbox friendly version.
Substitutes
- Cheese Spread can be simply replaced with blended chickpeas or dressing made with Silken tofu, lemon and garlic powder.
- You can replace Omelet with a chickpea flour savory pancake (chilla)
Zero Carb, Egg Roll Recipe with 2 ingredients
2-Ingredient Egg Roll : Skip cheese spread; whisk 2 eggs with 1 Tbsp water, cook thin, roll in lettuce for a zero-carb egg wrap.
How to Store?
Its best to have the roll fresh! but It can be stored for 2-3 hours if wrapped tightly in parchment. Its not ideal for freezing as texture will become soggy. You can pack it in lunch box, if eaten on the same day.
FAQs
What kind of lettuce works best for wrapping?
Using sturdy varieties like Romaine, iceberg or Butterhead, hold better and work best for a wrap!
Can I skip the cheese spread?
Yes! you can instead use mustard or hot sauce of choice.
Is this recipe good for weight loss?
Its low carb high protein recipe, that will keep you feeling satisfied and energetic for the day, making it great to manage weight.
How do I keep the roll from falling apart?
You can secure with a toothpick and wrap it in a foil or parchment.
More Low Carb Recipes
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Low Carb Egg Roll
For the Cheese Spread:
- 30 g paneer low fat, soft and fresh
- 1 tablespoon mayonnaise regular or vegan
- A pinch of salt to taste
For the Omelet:
- 2 eggs
- salt A pinch of
- 1 teaspoon oil or as needed for cooking
For Assembling the Roll:
- 2 medium lettuce leaves romaine, iceberg, or butterhead
- ½ teaspoon chili flakes optional, for spice
- Extra 1 tablespoon cheese spread for layering over omelet
Make Omelete
-
In a bowl, whip 2 eggs and some salt for the omelet mixture.
-
Heat a shallow pan and brush some oil (if not a using a non stick pan), then pour the egg mixture into it.
-
Cook on medium heat for 3-4 minutes and when the surface is slightly gooey, flip to cook the other side for 2 minutes or until its fluffy.
-
Once done, take it off the heat and set aside
Create the Roll
-
Start by spreading & flattening the lettuce leaves. To make it big enough for stacking the omelet, I have overlapped 2 medium lettuce leaves here.
-
Handy Tip – Before you make the roll, ensure your lettuce leaves are clean and free of moisture
-
Now, spread the cheese spread all the over the lettuce and sprinkle some chili flakes
-
Next, place the omelet and add some more cheese spread over it.
-
Now, carefully roll the omelet tightly inside the lettuce.
-
Once done, cut it in half and serve!
Calories: 353kcalCarbohydrates: 3gProtein: 16gFat: 30gSaturated Fat: 9gPolyunsaturated Fat: 9gMonounsaturated Fat: 8gTrans Fat: 0.1gCholesterol: 353mgSodium: 251mgPotassium: 237mgFiber: 1gSugar: 1gVitamin A: 4335IUVitamin C: 9mgCalcium: 215mgIron: 2mg