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.
Enjoy!
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Keto Egg Wraps
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
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.
An says
Do you think these would freeze well?
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!
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
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.
Anlin says
Easy, flexible. A good way to add variety to your eggs.
Sarah Nevins says
Thanks Anlin! Glad you like it 🙂