The wrap is the egg
This egg wrap recipe drops the tortilla and uses the egg itself as the wrapper. Each one is a single thin layer of beaten egg, cooked in a small pan until it's set enough to fold. Fill it with spinach, bacon and avocado and you have a breakfast you can hold.
In a regular breakfast wrap, the tortilla carries most of the carbohydrate. Take it away and the meal is mostly protein and fat, with the spinach and avocado adding fiber. Two filled wraps come to 3.8g net carbs and 33g protein.
Many people find a first meal built around protein keeps them going longer than one built around bread. It's still just breakfast, though. It won't treat anything, and your own blood sugar response will vary. For the fuller picture, read what causes blood sugar spikes.
How to keep egg wraps thin and foldable
The first wrap is the practice one. After that it's quick.
- Use a small pan. An 8-inch nonstick pan spreads a quarter of the egg into one even layer. In a bigger pan the egg goes too thin and tears.
- Keep the heat low. Medium-low cooks the egg through before the bottom browns. A dark bottom turns brittle and cracks when you fold it.
- Cover the pan. The lid steams the top so you never have to flip it. That's the step that usually breaks a wrap.
- Whisk well. Streaks of white cook at a different speed and leave weak spots.
Plain wraps also work for lunch. Fill them with leftover chicken legs or sliced steak and some greens.
Egg Wraps With Spinach, Bacon and Avocado
Four thin egg wraps filled with wilted spinach, crisp bacon and avocado. Two wraps make a serving.
Ingredients
- 6slices bacon, regular cut, about 70 g once cooked
- 60g baby spinach (2 cups)
- 6large eggs
- ½tsp garlic powder
- 2tsp butter, for the pan
- 1ripe avocado, about 135 g once pitted and peeled
- Salt and black pepper, to taste, not included in the nutrition
- Hot sauce, optional, not included in the nutrition
When you make a bigger batch, cook the wraps one at a time in the same small pan. Don't pour more egg into a bigger pan.
Instructions
- 1
Cook the bacon in a large skillet over medium heat until crisp, 8 to 10 minutes, then drain it on paper towels.
- 2
Pour off the fat, leaving only a thin film in the skillet.
- 3
Add the spinach with a pinch of salt and stir until it just wilts, about 1 minute. Set it aside.
- 4
Whisk the eggs with the garlic powder, a pinch of salt and some pepper until no streaks of white remain.
- 5
Melt ½ teaspoon of the butter in an 8-inch (20 cm) nonstick pan over medium-low heat.
- 6
Pour in a quarter of the egg, about ⅓ cup (80 ml), and tilt the pan so it covers the base in a thin layer.
- 7
Cover and cook until the top is set and no longer shiny, 1½ to 2 minutes. Don't flip it.
- 8
Slide the wrap onto a plate. Repeat with the rest of the butter and egg to make 4 wraps.
- 9
Slice the avocado thinly.
- 10
Fill each wrap with a quarter of the spinach, 1½ slices of bacon and a quarter of the avocado. Add hot sauce if you like, then fold or roll.
Nutrition per serving
One serving is 2 filled wraps, half the recipe. Net carbs here means total carbohydrate (9.2g) minus fiber (5.4g). There are no sugar alcohols in this recipe, so nothing else is subtracted. Also per serving: 0.9g sugar and 853mg sodium before any salt you add, about two-thirds of it from the bacon. Doubling or tripling the recipe changes the batch, not the serving, so these figures stay the same.
Calculated per ingredient from USDA FoodData Central, using large eggs, pan-fried bacon, raw spinach, a California (Hass) avocado and salted butter. The bacon fat left in the pan, salt, pepper and hot sauce are not counted.
Nutrition is calculated from ingredient data and will vary with brands, egg and avocado sizes and how much bacon fat stays in the pan. Treat it as close, not exact.
Storage and safety
Plain cooked wraps keep in the fridge for up to 3 days, stacked with parchment between them. Fill them just before you eat, because cut avocado browns.
If you take insulin or another medicine that lowers blood sugar, talk to the doctor who manages it before cutting carbohydrate sharply.
Where the carbs come from
Per serving, the 3.8g net carbs split like this:
- avocado: about 1.3g (it has more fiber than net carbs)
- eggs: about 1.1g
- bacon: about 0.6g
- garlic powder: about 0.5g
- spinach: about 0.4g
No single ingredient matters much. The number stays low because nothing on the plate is starch or sugar.
Total carbs or net carbs?
Both numbers are on the card. Total carbohydrate on a US label includes fiber. Net carbs is total carbohydrate minus fiber, which is how most low-carb approaches count: 9.2g minus 5.4g gives 3.8g a serving here.
Net carbs is a practical convention, not a regulated label term, and it doesn't predict exactly how your own blood sugar will respond. Pick one method and count it the same way every day. If a clinician has given you a carb-counting method for diabetes, use theirs.
If you take medication that lowers blood sugar
Cutting carbohydrate substantially changes how much glucose-lowering medication your body needs. The NIH lists insulin and medicines such as sulfonylureas among the causes of low blood glucose, and names not eating enough carbohydrate as one of the triggers.
If you use either and these wraps would replace a higher-carb breakfast, talk to the doctor who manages your medication before you make the change, and don't adjust doses yourself. Shakiness, sweating, confusion or unusual dizziness are worth telling them about promptly.
Swaps that work
Half an avocado instead of a whole one. About 3.2g net carbs and 475 calories a serving.
No avocado. About 2.6g net carbs and 420 calories a serving, with nearly the same protein.
Olive oil instead of butter. Makes the recipe dairy-free. The carbs don't change.
Sliced steak or browned ground beef instead of bacon. Less salt, and good with the hot sauce. Not included in the nutrition.
Kale or arugula instead of spinach. Wilt kale a minute longer. The carbs will shift a little.
There's no egg-free version. The egg is the wrap.
Make it ahead
Cook all four wraps and the bacon the night before. In the morning, warm a wrap in a dry pan for about 30 seconds a side so it softens, then fill it.
Other breakfasts in the same pattern are the savory cottage cheese bowl, which needs no stove, and the avocado cheddar breakfast sandwich, which uses baked egg in place of bread. More ideas are in five low-carb breakfasts for steadier blood sugar, and planning a week of them is in low-carb meal planning.
Common questions
Are egg wraps low carb?
Yes. By USDA's figures, a large egg has less than half a gram of carbohydrate, so the wrap itself adds almost nothing. What you put inside decides the total. With spinach, bacon and avocado it comes to 3.8g net carbs for two wraps.
Do egg wraps taste eggy?
A little, the way a thin omelet does. The garlic powder and the fillings carry most of the flavor. If you'd like them milder, add a pinch of salt and a splash of water to the egg before you whisk.
Why does my egg wrap tear?
Usually the pan is too hot, too big or not nonstick. Turn the heat down, use an 8-inch pan and cover it. Let the wrap cool for a minute before you fold it.
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