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These Easy Egg Wraps are perfect for a low-carb, high-protein snack. Make several ahead of time and fill with things like turkey, avocado, cheese, hummus and more.
*Originally published May 2016. Updated April 2023*
Hi friends!
These Easy Egg Wraps just may be the world’s easiest snack idea. They’re also great for breakfast, lunch AND dinner. We’ve been making them for several years now and they’re still one of my favorites, along with my kids!
Here’s why I like them:
- They’re great warm or cold.
- They can be made ahead of time as part of your food prep. Learn more about meal prep in my course – Mastering Food Prep.
- You can fill them with anything you want.
- They’re super easy!
What are the nutritional benefits of easy egg wraps?
They’re similar to hard-boiled eggs in that they’re low-carb, gluten-free and high protein. A single egg contains 6 grams of protein plus healthy fats, Vitamins A, D and E and plus choline, iron and folate which are especially important in pregnancy.
Since I don’t care for hard-boiled egg yolk, these wraps are an easy alternative and a good way for me to make sure I’m getting the nutrients of the whole egg!
Kid-friendly Egg Wraps
These make a great lunch box addition! Especially with some cheese and pepperoni in them! Need more lunch box ideas? I have a whole guide! A Month of Easy Packed Lunches For Kids.
My oldest, who doesn’t love hard-boiled eggs will eat these for breakfast if I warm them up so it’s another quick option to have on hand. You can even use them in place of a fried egg and serve them on toast or in an egg sandwich.
Egg White Wraps – Can egg wraps be made with egg whites only?
Sure you could! I haven’t tried it myself but my guess is that you’d probably need 2-3 egg whites to make a wrap.
Use the same technique to cook them as you do for regular egg wraps.
Or try different versions like these Spinach and Feta Egg Wraps or Low Carb Egg Wraps with Goat Cheese. You can also buy Egglife Egg White Wraps.
Egg Wraps Ingredients
You guys won’t believe how easy these healthy egg wraps are. The wraps themselves are literally one ingredient- an egg. It’s basically like making a fried egg, just a little bit thinner and then filling it with other deliciousness if you want to.
If you’re looking for easy egg recipes, this egg wrap is a must-try!
Easy Egg Wraps Recipe
Here’s how you make them:
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Easy Egg Wraps
These Easy Egg Wraps are perfect for a low-carb, high-protein snack. Make several ahead of time and fill with things like turkey, avocado, cheese, hummus and more.
- Prep Time: 2 minutes
- Cook Time: 2 minutes
- Total Time: 4 minutes
Ingredients
- Eggs
- Optional fillings: turkey, avocado, cheese, hummus, fruit, yogurt, etc
- Optional seasonings: salt, pepper, paprika, cayenne pepper, basil, oregano, etc
Instructions
- Heat a small skillet over medium heat. Grease with butter or oil.
- In a bowl, crack one egg and mix well with a fork.
- Pour into a hot pan and tilt pan to spread egg into a large circle on the bottom of the pan.
- Let cook 30 seconds. (Sprinkle with seasonings if desired)
- Carefully flip with a large spatula and let cook another 30 seconds.
- Remove from pan and repeat with as many eggs as desired.
- Let egg wraps cool slightly (or fully), top as desired with fillings, roll and serve warm or cold.
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Think you can handle that? So easy.
Easy Egg Wraps FAQs
Can easy egg wraps be customized with different fillings? What are some healthy filling suggestions for egg wraps?
You can choose to fill them however you’d like. My favorite combo is egg wrap + smashed avocado + turkey. My kids like them with turkey, hummus and cheese or cheese and pepperoni.
If you want to be adventurous, try filling them with yogurt and sliced berries like a crepe! Or try these Sweet Potato Egg Wrap Bites.
The filling possibilities are endless and I love that you can make a bunch of these ahead of time and then fill them quickly for a snack on the run!
Are these egg wraps suitable for meal prep?
Yes! I actually prefer eating these cold so I often make a big batch of 10 or so at a time and just grab one or two for a snack each day during the week.
You can easily reheat them in microwave if you prefer them warm or just grab one cold, add the fillings of your choice, roll up and eat.
How do you achieve a thin wrap-like consistency with the egg?
The key is to work quickly. Pour the whisked egg into a warm pan in a circular motion, then tilt the pan in each direction to help spread the egg out into a thinner circle. Remember that the circle doesn’t have to be perfectly round.
How long does it take to prepare an egg wrap? How do you store egg wraps?
It takes about 60 seconds to make each wrap. Once the pan is warm, crack an egg into a bowl and whisk with a fork. Pour into a pan, tilt to spread and cook 30 seconds on each side.
Store stacked or rolled in a glass tupperware container in the fridge.
Can you make these egg wraps in advance and freeze them?
I personally feel like freezing eggs changes the texture of them a little bit so I prefer only making enough for the week ahead.
Can you incorporate vegetables into these egg wraps?
You could mix some shredded vegetables like zucchini, carrots or peppers into the whisked egg before pouring into the pan. Or mix in some sliced green onions. Try these omelet spirals for an easy breakfast.
You could also try blending the egg with a handful of spinach before pouring into the pan.
Can you add spices to the egg mixture for more flavor?
Yes! Feel free to add your favorite seasonings. A little bit of salt and pepper, garlic powder, paprika, oregano or cayenne pepper would all make great additions.
Are these egg wraps gluten-free?
Yes! These egg wraps are naturally gluten-free.
Want more egg recipes?
Enjoy!
–Lindsay–
