Keto Egg Wraps are super easy to make and completely customizable. Perfect for a quick breakfast, a satisfying lunch, or even a sweet treat, they’re a great fit for anyone on a keto diet. You can stuff them with all sorts of tasty fillings to keep your meals interesting and delicious. Whether you’re in a hurry in the morning or need a tasty, low-carb option, these egg wraps have got you covered.
Keto egg wraps are all about simplicity and flavor. Using basic ingredients like eggs and your choice of greens, seeds, and spices, you can create a meal that feels both indulgent and healthy. I’ve found that making these in a non-stick skillet with a little olive oil not only prevents sticking but also makes for a perfect, crepe-like texture every time. Plus, they cook up in just a couple of minutes! Whether you’re keeping it simple or adding loads of fillings, these sturdy keto tortillas always turn out just right.
Contents
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❤️ Why you will love this recipe
- Quick to Make: Ready in just 5 minutes, perfect for those busy mornings.
- Highly Customizable: Fill these copycat Egglife wraps with anything from avocado slices to turkey bacon.
- Diet-Friendly: Ideal for anyone on a ketogenic, gluten-free, paleo, Whole30, or low-carb diet looking to skip regular tortillas.
- Light but Satisfying: They’re filling without being heavy, keeping you energized and full.
- Simple Ingredients: No xanthan gum here! Just eggs and seasoning for these easy egg wraps.
🗝️ Key ingredients & substitutions
- Whole Eggs: The base of the low carb egg wraps, providing structure and protein. If you’re avoiding cholesterol, use liquid egg whites instead – about 1/2 cup per egg white wrap.
- Salt and Pepper: Basic seasonings to enhance the egg’s natural flavor. Feel free to add a pinch of cayenne pepper for a kick.
- Spray Oil: Keeps the wrap from sticking to the pan. You can swap it out for a bit of butter for extra flavor, or just brush the oil on the pan. I use a refillable spray oil bottle with light olive oil or avocado oil in it. No added stuff here!
- Chia Seeds (for Chia Seed Wraps): Adds a slight crunch and loads of nutrients. Flaxseeds are a great alternative.
- Fresh Spinach (for Spinach Egg Wraps): Adds color and vitamins. Swap for kale or any leafy greens you have on hand.
🥣 How to make keto egg wraps
- Prep the Pan: Brush or spray oil in a small to medium non-stick pan. My skillet is 8 inches. Heat it over medium-high heat.
- Mix It Up:
- Plain: Whisk a large egg in a small bowl with a fork.
- Chia Seed: Whisk the egg with a tablespoon of chia seeds in a small bowl with a fork.
- Spinach: Combine a large egg and a handful of fresh spinach leaves in a blender. Blend until smooth for a vibrant, green mixture.
- Pour and Tilt: Pour the whisked egg mixture into the hot pan, tilting the pan to spread the egg evenly over the surface of the bottom of the pan.
- Season: Sprinkle some salt and pepper over the egg. Add additional herbs or spices if you like.
- Cook: Let the egg cook for about 1-2 minutes, until the edges start to lift from the pan. Carefully flip it over to cook the other side for about a minute.
- Finish and Enjoy: Slide the wrap out of the pan onto a plate. Add your favorite fillings, roll it up, and it’s ready to eat!
🪄 Recipe notes & tips
- Pan Size: I use an 8-inch skillet.
- Non-Stick: A good quality non-stick pan with non-stick spray or a brush of oil is key for easy flipping and keeping your wraps intact.
- Low and Slow: Don’t rush the cooking process; a medium heat setting allows the egg to cook evenly without burning.
- Customizable: These wraps are a blank canvas. Go wild with fillings like goat cheese, deli meats, or even some leftover veggies.
- Make Ahead: You can whip up a batch of these wraps and keep them in the fridge for a quick meal any time. Perfect for meal prep!
✨ Variations
- Cheesy Egg Wraps: Sprinkle some shredded cheddar or mozzarella on the egg just before it sets to add a gooey, cheesy version.
- Herb-Infused: Mix in fresh or dried herbs like dill, parsley, or chives to the egg mixture for a fragrant flavor boost.
- Spicy Kick: Add a dash of hot sauce or sprinkle some red chili flakes into the egg before cooking for a bit of heat.
- Sweet Version: For a sweet twist, add a pinch of cinnamon and vanilla extract, plus a few drops of liquid stevia, and mix well. Then fill with plain Greek yogurt and berries after cooking.
🫙 Storage instructions
- Cool First: Let the wraps cool completely to room temperature before storing.
- Refrigerate: Stack the wraps between layers of parchment paper and store them in an airtight container in the fridge.
- Lasts for Days: They’ll keep well for about 3-4 days.
- Freezing: For longer storage, wrap each egg wrap individually in plastic wrap and then place them in a freezer bag. Freeze on a flat surface. They can be frozen for up to a month.
🍽️ What to Fill Your Keto Egg Wraps With
- Pizza Party Wrap: Pepperoni slices, shredded mozzarella, a spoonful of marinara sauce, and a sprinkle of Italian herbs. I like to add the shredded mozzarella after I flip the wrap and pop a lid over the pan to make sure it melts.
- Everything But The Bagel: Cream cheese, smoked salmon, and a sprinkle of everything but the bagel seasoning.
- Bacon Breakfast Wraps: Crispy bacon, scrambled eggs (yes, more eggs!), a sprinkle of cheddar cheese, and a dash of hot sauce for kick.
- Chicken Caesar Sandwich wrap: Sliced grilled chicken, parmesan shavings, Romaine lettuce, and a drizzle of Caesar dressing.
- Veggie Lover’s: Sautéed mushrooms, bell peppers, spinach, and onions with a smear of goat cheese.
- Mediterranean: Chopped olives, diced cucumbers, sliced tomatoes, feta cheese, and a splash of olive oil with a bit of za’atar.
- Sweet & Nutty: A spread of almond butter or keto nutella, a few berries, and a sprinkle of chia seeds.
❓ Frequently asked questions
Can I make these wraps without a non-stick skillet?
It’s best to use a non-stick skillet to prevent sticking and ensure easy flipping, but if you don’t have one, make sure to use plenty of oil or a well-seasoned cast iron pan.
Can I add milk to the egg mixture for fluffier wraps?
For a keto-friendly version, it’s best to skip the milk to keep the carb count low. If you’re not strictly keto, a splash of milk can make the wraps fluffier, but it’s not necessary for delicious results.
Does this recipe work with just egg whites?
Yes! I use 1/2 cup of egg whites to make egg white wraps. The process is exactly the same, although the wraps are slightly more delicate. You can also blend the egg whites to whip them up a bit.
😋 More keto egg recipes you will love
- Keto Breakfast Casserole
- Ham and Cheese Frittata
- Zucchini Crustless Quiche
- Greek Avgolemono Sauce (Egg-Lemon Sauce)
- Keto Garlic Mayo
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📖 Recipe
Keto Egg Wraps Recipe
Keto Egg Wraps are super easy to make and completely customizable. Perfect for a quick breakfast, a satisfying lunch, or even a sweet treat, they're a great fit for anyone on a keto diet. You can stuff them with all sorts of tasty fillings to keep your meals interesting and delicious. Whether you’re in a hurry in the morning or need a tasty, low-carb option, these egg wraps have got you covered.
Ingredients
Plain Egg Wraps
- 1 large egg
- pinch salt and pepper
- spray oil
Chia Seed Egg Wraps
- 1 large egg
- 1 teaspoon chia seeds
- pinch salt and pepper
- spray oil
Spinach Egg Wraps
- 1 large egg
- 12 grams fresh spinach leaves A handful if you don't want to measure
- pinch salt and pepper
- spray oil
Instructions
For Plain Egg Wraps:
- Brush or spray oil in a small-medium non-stick pan, and heat it over medium-high heat.spray oil
- Whisk the egg in a small bowl with a fork.1 large egg
- Add the egg to the pan and tilt the pan to make sure the egg covers the whole bottom surface.
- Season with salt and pepper.pinch salt and pepper
- Cook the egg for about 2 minutes until it is set, and then carefully flip it over and cook for an extra minute.
- Remove it from the pan and enjoy!
For Chia Seed Egg Wraps:
- Brush or spray oil in a small-medium non-stick pan, and heat it over medium-high heat.spray oil
- Whisk the egg and chia seeds in a small bowl with a fork.1 large egg, 1 teaspoon chia seeds
- Add the egg to the pan and tilt the pan to make sure the egg covers the whole bottom surface.
- Season with salt and pepper.pinch salt and pepper
- Cook the egg for about 2 minutes until it is set, and then carefully flip it over and cook for an extra minute.
- Remove it from the pan and enjoy!
For Spinach Wraps:
- Brush or spray oil in a small-medium non-stick pan, and heat it over medium-high heat.spray oil
- Add all of the ingredients to a blender and blend until smooth.1 large egg, 12 grams fresh spinach leaves, pinch salt and pepper
- Add the egg mixture to the pan and tilt the pan to make sure the egg covers the whole bottom surface.
- Cook the egg for about 2 minutes until it is set, and then carefully flip it over and cook for an extra minute.
- Remove it from the pan and enjoy!
Notes
- Pan Size: I use an 8-inch skillet.
- Nutritional Info: The nutritional information listed is for a plain egg wrap.
- Non-Stick: A good quality non-stick pan with non-stick spray or a brush of oil is key for easy flipping and keeping your wraps intact.
- Low and Slow: Don’t rush the cooking process; a medium heat setting allows the egg to cook evenly without burning.
- Customizable: These wraps are a blank canvas. Go wild with fillings like goat cheese, deli meats, or even some leftover veggies.
- Make Ahead: You can whip up a batch of these wraps and keep them in the fridge for a quick meal any time. Perfect for meal prep!
Storage instructions
- Cool First: Let the wraps cool completely to room temperature before storing.
- Refrigerate: Stack the wraps between layers of parchment paper and store them in an airtight container in the fridge.
- Lasts for Days: They’ll keep well for about 3-4 days.
- Freezing: For longer storage, wrap each egg wrap individually in plastic wrap and then place them in a freezer bag. Freeze on a flat surface. They can be frozen for up to a month.
Nutrition
Calories: 72kcalCarbohydrates: 0.4gProtein: 6gFat: 5gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 186mgSodium: 71mgPotassium: 69mgSugar: 0.2gVitamin A: 270IUCalcium: 28mgIron: 1mg
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