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:
PrintEasy 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.
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–
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Are you kidding me?!?! That’s genius. And delicious. Pinning and making. Often.
hope you love them!
thanks this idea is so simple the kids will be able to help and also so yummy they will eat all of it
Do you store them in the freezer or fridge?
fridge
This is such an awesome idea to use the egg as the “bread/wrap!” Pinning!
This is such a clever idea. I love it!
Definitely going to whip up some of these on low carb day!!
enjoy!
These look so fluffy and delicious – love how the possibilities for add-ins are endless!
so many choices!!
I love this idea—can’t wait to try these out. Thanks for sharing : )
let me know what you think!
These are so brilliantly easy I’m kicking myself that I haven’t tried it before! Pinning so I don’t forget to incorporate this into my food prep. Have you found they keep throughout the week?
i kept mine for about 3 days and thought they tasted fine!
Have you ever frozen them to use meal planning? I’m wondering how well they would do to make up a few weeks worth of breakfast wraps or even lunch ones and freeze.
i haven’t tried freezing them yet, but i have frozen eggs in burritos etc before so I know it can be done. i’d say it’s def worth trying!
Love this! Such an easy GF/DF meal idea. I’m wondering the same thing as Becki…how long do you think they keep for?
I kept mine in the fridge for about 3 days and thought they tasted fine.
Do you think you could make them and freeze them?
I haven’t personally frozen them but i think a few people have and they’ve worked fine!
I make a ton of these. Ham and cheese, shredded chicken taco, turkey bacon, so many endless possibilities. I freeze the ones that i fill with freezable foods, like the ham and cheese, turkey bacon and taco ones. If you know the food won’t freeze well just leave it out. for the taco ones, i use sour cream and guac as a dip. for the turkey bacon i use home made ranch.
I roll them up, wrap them in a paper towel, wrap them in foil and put them in a freezer safe bag. I remove the foil and reheat in the microwave still wrapped in the paper towel. The longest i’ve kept any has been about a month
This is good to know! I’ll be making these fror my dad because although he can’t have bread, he likes having sandwiches.
These look so delicious. I have eggs EVERY DAY I love them so much. Thanks for sharing Lindsay!
This is such a great idea! I’ve missed wraps since having to cut out gluten and hate how the gluten free ones dont really roll too well. this seems like a sturdier more delicious option!
Sounds wonderful! About what size pan do you use to get the best “wrap”?
I don’t think the pan size really matters. I did mine in a bigger skillet and just tilted the pan to get the size i wanted. It didn’t fill the whole bottom of the pan.
Great idea! Do you think they would freeze well?
I’ve made these for years! This is a copycat of Suzanne Somers Somersize Egg Crepes. They work well with freezing also.
How do you store these in the freezer? Parchment paper in between?
These are too cool!! What a clever idea!!!
Eggs… as bread? I like it. I like it a lot.
I like you combo! A must try. Pinning!!!
I have made these every weekday since seeing them. I have been looking for a healthy on the go recipe to take to work. Do you think they would freeze well? Thinking of doing a whole batch of them to grab and go.
i’m not sure! definitely worth trying! I’ve only tried making a bunch and keeping them in the fridge to use for 3 days or so
Wow, I’m with you re: stuffing with avocado! What a fun idea for kids. Pinned!
If you ar making a few wraps, what I do is mix one tbsp all purpose flour with eggs. This way the wraps are easy to handle and don’t break.
How does it affect the carb count if you add a tablespoon of all purpose flour?
I’m not sure. You could try putting that recipe version into My Fitness Pal.
This is SOOO genius. Can’t wait to try this.
Gah! You have me drooling every time I stop by! These are perfect for a low carb breakfast, snack or sandwich alternative. Looooove these!
Thanks Karly! I’m kinda obsessed with these!
I wonder if these will come out right with egg whites. Only one way to find out! Love this recipe.
let me know!
This is truely genius! I love quick and simple breakfasts and I love the idea of combining eggs, ham, cheese and avos! Great recipe! – Love, Anna
If I made 5-6 egg wraps for a few days, I’m thinking I could put wax paper between them and store them in the fridge, what do you think?
yep! i’ve done that!
In a diabetic so always looking for something different for a snack or meal. Looks good, easy, fast, convenient, everything I need so I’ll give it a try. Don’t like cold eggs so I’ll probably eat it ad soon as it’s finished.
I tried these for the first time. I am addicted to them.
Looks so easy I am going to have to try this recipe!
I am seriously in love with these
What type of pan did you use? I am leary of non stick but then you with my stainless stell pans have to really flood it with oil? Any sugeestions
Not really, sorry! I use a non-stick pan and still add a little butter or oil.
Try a crepe maker _ you can now also get those silicon pads like for the grill, don’t need oil or butter then.
They look great so going to give them a try.
Made these tonight – so good!! Looking forward to eating them for breakfast over the next few days!
yay! enjoy!
Yes, Yes and Yes!! Thank you so much for this awesome simple idea ( that moment of Why didn’t I think of that!) Love your Blog and your advice Lindsay, Keep up the great work. I made 3 this morning in a matter of minutes I had eggs with home-made mayo and ham roll-ups yum <3 .
Do you eat them cold or warmed a little?
i eat them cold, but you could warm them up a bit for sure!
Do you store the egg wraps already filled or do you store flat then fill as you use them? Thinking this would be a quick nutritious breakfast for the kids.
i just fill them as i make them!
Do you think they will taste good if we add Spinach?
yep!!
I’m in Columbus too. Being a dietician was my dream job years ago, but I never had the money to go to college to get my degree.
Anyway, this recipe of yours is delicious. If I want a large wrap, I use two eggs and use a larger pan. I fill the wraps with veggies and lean meats, cheeses, etc., and just made one to take to work for lunch tomorrow. Thanks for sharing this and I’m so glad I ran across it. Can’t wait to try this with avocado.
awesome! so glad you like them!
Do you wrap it like a burrito? The pic looks like you make them flat. I’m concerned about them dripping avo, cheese or whatever if they’re open on both ends. Also how are you storing them in the frig? Tupperware with wax paper in between?
i just wrap them flat with both ends open….i don’t mind if a few pieces of cheese fall out…I usually mash the avocado and spread it on the egg and then add cheese and then turkey so the cheese kinda sticks to the avo. i just store them stacked right on top of each other in the fridge in a tupperware.
I’ve made these ‘egg crepes’ a few times over the years with sausage and sweet peppers & onion or ham and cheese, but never thought to fill with fresh fruits. A smear of grape jelly/jam though, is delicious!!
Did you fill them and then put it in the fridge or fill them before you eat?
i just fill them before i eat them!
Thanks for posting! <3 Looks delish!
These look so filling, yummy, and fast. Thanks for the great idea and way to reduce carbs. This egg wraps recipe is going to be what’s for breakfast tomorrow!
Really liked it! Thank you for sharing your ideals! Made it and it was great.
Amazing i tried it this morning and it only took me about 5 min or even less it taste good and i cant wait to try tomorrow!!
Just made these, Awesome! How do I store the extra tho?
i store in a tupperware in the fridge
Omg, these egg wraps are so yummy. It looks like a cake somehow and I bet it tastes just as good as it looks.
Definitely going to recommend these to my friend who’s trying to go gluten and dairy free for her kids!