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Low Carb Egg Wrap

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This keto friendly low carb egg wrap is a customizable power house breakfast recipe when you're limiting carbohydrates, but want to feel full and satisfied.

  • Author: Yumna Jawad
  • Posted:

Low Carb Egg Wrap

Eggs are so versatile. Even when you think about just using them for breakfast, there are countless ways to prepare them. And that is admittedly why I’m borderline obsessed with having eggs for breakfast like 4 times a week! One of my favorite new ways to enjoy it is this low carb egg wrap!

This is an egg recipe inspired by a Lebanese style omelette called “ejjeh.”

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This low carb egg wrap is a power house breakfast option when you're trying to limit eating bread, but want to feel full and satisfied. I make the egg wrap by whisking eggs with flour and water, frying it on a pan and stuffing it with veggies, herbs and cheese. It's totally customizable to your taste and diet goals!

What do you need to make low carb egg wrap

  • Eggs: This is necessary to make the low carb egg wrap and there’s no substitutes for it. For one serving, you’ll need 2 eggs. Feel free to double, or triple the recipe. However, you’ll need to fry each serving on its own.
  • Flour: You only need one teaspoon and it’s optional. But if you whisk the flour with the beaten egg mixture, it gives it a bit more substance. And it also changes the consistency to mimic a (bright and yellow!) tortilla.
  • Vegetables (and meat): This is the fun part where you can add whatever ingredients you’d like inside the egg wrap. I recommend using some type of leafy greens like arugula, spinach or kale. Then you can add tomatoes, onions, bell peppers, zucchini or even cooked potatoes. You can also add turkey bacon or breakfast sausage or cold cuts like turkey in here.
  • Spread/Sauce: To keep this a healthy, I mash avocado and spread it on the inside of the egg wrap. You’ll need to use something to make sure that the vegetables stick to the eggs. You can also add some mayonnaise, cream cheese or yogurt.
  • Cheese: For a mediterranean vibe, I use crumbled feta cheese, but any type of cheese works like mozzarella, fontina, havarti or gouda.
This low carb egg wrap is a power house breakfast option when you're trying to limit eating bread, but want to feel full and satisfied. I make the egg wrap by whisking eggs with flour and water, frying it on a pan and stuffing it with veggies, herbs and cheese. It's totally customizable to your taste and diet goals!

How do you make an egg wrap

In the version of ejjeh my mom makes, she whisks together eggs with a touch of flour to make a thin crepe-like omelette. Then carefully pour the eggs onto a non-stick pan and cook for 2-3 minutes on both sides until the eggs are no longer runny.

This low carb egg wrap is a power house breakfast option when you're trying to limit eating bread, but want to feel full and satisfied. I make the egg wrap by whisking eggs with flour and water, frying it on a pan and stuffing it with veggies, herbs and cheese. It's totally customizable to your taste and diet goals!

In my mom’s version, she adds mashed potatoes on top, flavored with garlic, lemon juice, salt and pepper. Instead of mashed potatoes, I stuff it with mashed avocado! And then on top of that, I throw in whatever vegetables I have on hand.

Here I use arugula, slices of tomatoes and crumbled feta cheese.

This low carb egg wrap is a power house breakfast option when you're trying to limit eating bread, but want to feel full and satisfied. I make the egg wrap by whisking eggs with flour and water, frying it on a pan and stuffing it with veggies, herbs and cheese. It's totally customizable to your taste and diet goals!

Wrap up that egg wrap and it basically looks like a tortilla full of green yumminess on the inside. I love how customizable this recipe is, how versatile it is to your taste buds and how healthy it is to kick off your morning!

This low carb egg wrap is a power house breakfast option when you're trying to limit eating bread, but want to feel full and satisfied. I make the egg wrap by whisking eggs with flour and water, frying it on a pan and stuffing it with veggies, herbs and cheese. It's totally customizable to your taste and diet goals!

If you’ve tried this healthy-ish feel good Low Carb Egg Wrap recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

More low carb egg recipes:

5 from 2 votes
This low carb egg wrap is a power house breakfast option when you're trying to limit eating bread, but want to feel full and satisfied. I make the egg wrap by whisking eggs with flour and water, frying it on a pan and stuffing it with veggies, herbs and cheese. It's totally customizable to your taste and diet goals!
Low Carb Egg Wrap
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
 

This keto friendly low carb egg wrap is a customizable power house breakfast recipe when you're limiting carbohydrates, but want to feel full and satisfied.

Course: Breakfast
Cuisine: American
Keyword: Egg Wrap, Low Carb Wrap
Servings: 1 serving
Calories: 450 kcal
Author: Yumna Jawad
Ingredients
  • 2 eggs
  • 1 teaspoon water
  • 1 teaspoon flour
  • Salt taste
  • ½ tablespoon olive oil
  • ½ avocado mashed
  • 1 small garlic minced
  • 1 teaspoon olive oil
  • 1 teaspoon lemon juice
  • Salt and pepper to taste
  • 1 cup arugula or baby spinach
  • 1 small tomato sliced
  • ½ tablespoon feta cheese optional
Instructions
  1. In a medium bowl, place the eggs, water, flour, salt and pepper; and whisk until broken up and the flour is completely dissolved.
  2. Heat the olive oil in a nonstick frying pan over medium . Transfer the egg mixture into the pan and spread it out evenly on the pan.
  3. Cook for about 3 minutes until the egg is completely set, breaking up any air bubbles that form. Carefully flip the egg over to the other side and cook for 1 more minute.
  4. Slide the cooked egg onto a plate.
  5. To make the mashed avocado spread, combine the avocado, garlic, olive oil, lemon juice and salt/pepper in a small bowl and mix well to combine.
  6. Spread the mashed avocado over the entire egg wrap, top it with arugula or spinach, add sliced tomatoes and feta cheese (if desired.) Roll it up tightly and then slice in half. Enjoy immediately!

Recipe Video

Recipe Notes

Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge.

Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.

  • Instead of all purpose flour, you can use any gluten-free flour mix.
  • Feel free to add any vegetables, meat or cheese you'd like.

Nutrition: Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients you use.  This information should not be considered a substitute for a professional nutritionist’s advice. The nutrition value is for one serving, which is 2 plus the vegetables I use and feta cheese. Using other add-ins will change the nutrition information.

Nutrition Facts
Low Carb Egg Wrap
Amount Per Serving (1 g)
Calories 450 Calories from Fat 324
% Daily Value*
Total Fat 36g 55%
Saturated Fat 7g 35%
Cholesterol 334mg 111%
Sodium 239mg 10%
Potassium 974mg 28%
Total Carbohydrates 17g 6%
Dietary Fiber 8g 32%
Sugars 5g
Protein 16g 32%
Vitamin A 42.4%
Vitamin C 39.7%
Calcium 14.8%
Iron 15.1%
* Percent Daily Values are based on a 2000 calorie diet.

Comments

  • Reply
    Emily
    May 23, 2018 at 10:06 am

    Love the the egg wrap with avocado & arugula. Will definitely be a repeat for Sunday breakfast.

  • Reply
    Ali
    April 22, 2018 at 8:57 am

    This is awesome. Simple to make too.

  • Reply
    Tanja Haraldsen
    April 22, 2018 at 5:47 am

    Hey new follower and so happy! Saw your newest tutorial and 10 min later this was on my plate! Taste delicious and so quick and easy!

    • Reply
      Yumna Jawad
      April 22, 2018 at 7:39 pm

      Hi Tanja – Thanks so much for the feedback! So glad you tried them and liked them!!

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