Let’s talk about egg wraps
Egg wraps are my new favourite thing. From start to finish they just take a few minutes, they’re absolutely delicious, and they offer a low carb high protein wrap for whatever filling takes your fancy.
But here at Eat Like An Adult, we’re not going to leave you guessing what to put in these wraps. This breakfast version of egg wraps is suitable for vegetarians and is completely satisfying, veggie or not.
Egg wrap recipe
I’ve seen recipes for egg wraps that only use eggs, but I like a recipe that produces something a bit sturdier. As you’ll see in the recipe below, I add a little coconut flour, which produces an egg wrap you can get a really good amount of filling in, but is also a little fluffy.
They couldn’t be any simpler to roll too.. As you’ll see in the overhead image, once you’ve got your egg wrap made, simple put your filling in, mostly on the half closest to you, and then roll!
In the recipe you’ll also see I added mayo. I actually like to use a chipotle vegan mayo here in the UK made by a company called Rubies. It uses aquafaba (cooked chickpea water) instead of eggs, which I like, since I can’t always be sure of the source of the eggs in store bought mayo. Plus I’m an absolute sucker for anything chipotle.
How to use egg wraps
Short answer: any way you can possibly imagine, in terms of what you can fill them with.
I wanted to make our first egg wrap at ELA to be a breakfast version, because everything about the ease, speed and satisfaction is perfect for breakfast. This will set you up for a great morning, and at just under 400 calories, if you’re on any kind of weight loss or maintenance plan, it’s going to leave you with plenty of calories for the rest of the day.
If you needed something really quick in the morning, you can even make these ahead of time and keep them in the fridge overnight.
Paleo or Keto?
The wraps themselves certainly are Paelo, Keto and low carb (I think they might just be the best low card wrap ever), it just depends on what you put in them. These particular egg wraps could totally be made Keto or Paleo by switching out the mayo and cheese for avocado, and then using shredded or pulled chicken with the arugula. Chicken simple baked in pepper and lemon juice would be perfect.
Are these gluten free?
Yep. As long as you’re using coconut flour like I have in this recipe, these breakfast egg wraps are gluten free.
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Beet & Goat Cheese Breakfast Egg Wraps
These egg wraps really are so fantastic. Just 3 ingredients and you have yourself a low carb, gluten free, robust wrap that will take any filling you like.
- Total Time: 15 minutes
- Yield: 1 1x
Ingredients
The Wraps
- 2 eggs
- 1 tsp coconut flour
- 1/4 tsp salt
The Filling
- 20 g rocket leaves ((arugula))
- 2 ozs cooked beetroot, diced ((beet))
- 15 g mayo
- 25 g goat cheese
Instructions
The Wraps
- Place a frying pan on a medium heat and add a little coconut oil.
- Crack both eggs into a bowl, add the coconut flour and salt and whisk until smooth.
- Pour the eggs into the pan, moving it around, so it forms a perfect circle. Place back on to the heat for 2 to 3 minutes.
- After a couple of minutes the wrap should be done on one side and can be flipped.
- Finish off the second side, so both have a slight browning to them. The wrap should be pliable.
The Filling
- Spread the mayo on the wrap, then on half of the wrap add the arugula and diced beet. Crumble the goat cheese on top and season with a couple of grinds of pepper if desired.
- Roll the wrap away from you, pulling it in as you roll so it’s fairly tight. It should hold nicely.
- Cut on an angle and serve immediately.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Breakfast
- Cuisine: vegetarian
Nutrition
- Calories: 344
- Sugar: 5
- Sodium: 954
- Fat: 26
- Saturated Fat: 9
- Carbohydrates: 10
- Fiber: 4
- Protein: 18
- Cholesterol: 345
Related: The 10 Proven Health Benefits of Eating Eggs