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Keto Egg Wrap with Collard Greens Recipe, 3 Ways

Keto egg wraps provide nearly endless options for make-ahead breakfasts, quick keto burritos, and tacos, as well as wraps for easy keto lunch and dinner recipes. These low-carb egg wraps cook quickly in a cast-iron skillet in the time—about 30 seconds per side—it takes to warm a grain-free tortilla or store-bought egg wrap with cauliflower.

These fast, versatile, and neutral-tasting egg wraps give keto dieters a budget-friendly alternative to spendy packaged keto-friendly tortillas, wraps, and substitutes for carb-filled grains.

Not to be confused with keto egg roll wraps or wrappers, our keto egg wrap recipe starts with a simple egg pancake or thin egg omelet. You could use this egg wrap in place of traditional egg roll wrappers made with flour; simply fill the egg wrap with cabbage slaw and ground pork. To keep it easy, roll up this egg roll bowl recipe [1] in one of these egg wraps.

Our keto egg wraps are seasoned simply with salt and pepper to allow the flavors of the other ingredients added to the egg wraps to shine. If you remember the bland taste of flour tortillas—homemade corn tortillas possess a bit more oompf—you want the same thing here.

Pile veggies, protein, a bit of cheese or smashed avocado, keto-friendly sauces, or mayo inside the egg wrap, and you’ll appreciate the nuances of the fats, meats, or plants. The keto egg wraps serve as a vessel for holding flavor and fade into the background; that’s what you want.

Keto egg wraps are part omelet, part crepe but less fussy than both to prepare.

5 Easy Steps to Cooking Keto Egg Wraps

  1. Spray a seasoned cast-iron skillet with avocado oil spray [2]. Preheat the oven to 350ºF and place the pan in the oven for 10–12 minutes to heat up.
  2. Combine eggs, water, salt, and pepper in a bowl, and whisk together with a fork.
    Remove the hot skillet from the oven (use oven mitts!) and place the hot pan on the stove turned on to medium-high heat.
  3. Swirl ½ tablespoon of avocado oil in a hot skillet with a few gentle wrist circles. Pour egg mixture into the skillet and spread it out evenly with a spatula. Once the eggs start to pull away from the sides of the skillet, tilt the skillet and gently pull the egg from the edges. Doing so will allow the raw egg in the middle to fill the pan’s spaces so it can set—this should take about 30 seconds.
  4. Run the spatula underneath the egg, place one hand over the top of the egg wrap and carefully flip the egg over. Allow it to cook for another 30 seconds on the other side.
  5. Remove the egg wrap from the pan, fill, and wrap.

How to Roll Egg Wraps Like a Pro

We use parchment paper to help roll the egg wraps neatly and provide a ready-to-grab-and-eat vessel for storage. If you don’t have parchment or don’t want to use unnecessary paper, leave it out. The wraps will roll up just fine.

Here’s how to assemble the egg wraps:

  1. Cut a parchment paper square and orient it in a diamond shape, so the paper’s point faces you.
  2. Arrange three pieces of collard greens next to one another vertically, and then the other three pieces of collards next to one another horizontally across the first layer of leaves.
  3. Place the egg on top and any toppings and sauces on top of the egg wrap.
  4. Carefully fold the parchment point closest to you up and over the collards and fillings. Continue to roll and tuck in the sides of the wrap as you go.

Keto Egg Wrap with Collard Greens Recipe, 3 Ways

Recipes created and photographed by Priscilla Chamessian [3].

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Keto Egg Wrap (Plain Recipe)


  • Author: Mark's Daily Apple [5]
  • Prep Time: 2 minutes
  • Cook Time: 15 minutes
  • Total Time: 17 minutes
  • Yield: 1 1x
  • Diet: Gluten Free

Description

Easier than a crepe but thinner than an omelet, our keto egg wraps use six simple ingredients and cook in about one minute. Use these low-carb egg wraps to replace regular or nut-flour tortillas and wraps.


Scale

Ingredients

6 collard green leaves

Avocado oil spray [6]

1 Tbsp. avocado oil [7]

3 large eggs

1 tsp. water

Salt and pepper


Instructions

Spray a seasoned cast-iron skillet with avocado oil spray [6]. Preheat your oven to 350ºF and place the skillet in the oven for 10-12 minutes to heat up.

Combine eggs, water, salt, and pepper in a bowl, and whisk together with a fork.

Remove the hot skillet from the oven (use oven mitts!) and place the hot pan on the stove turned on to medium-high heat.

Swirl ½ tablespoon of avocado oil [7] in a hot skillet with a few gentle wrist circles. Pour egg mixture into the skillet and spread it out evenly with a spatula. Once the eggs start to pull away from the sides of the skillet, tilt the skillet and gently pull the egg from the edges. Doing so will allow the raw egg in the middle to fill the pan’s spaces so it can set—this should take about 30 seconds.

Run the spatula underneath the egg, place one hand over the top of the egg wrap and carefully flip the egg over. Allow it to cook for another 30 seconds on the other side. Remove the egg wrap from the skillet.

  • Category: keto recipes
  • Method: stove
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 395
  • Sugar: 2 g
  • Sodium: 361 mg
  • Fat: 31 g
  • Saturated Fat: 7 g
  • Unsaturated Fat: 18 g
  • Trans Fat: 0 g
  • Carbohydrates: 8 g
  • Fiber: 4 g
  • Protein: 23 g
  • Cholesterol: 8 g

Keywords: keto egg wrap, keto egg wrap recipe, egg white wrap, low-carb wrap recipe

How to Make Egg White Wraps

Egg white wraps provide another keto-friendly alternative to tortillas or crepes and can be purchased ready-made in stores. We tend to favor the whole egg for its nutritional value, and, hey, egg yolks contain all of the flavor.

If you prefer to make egg white wraps, you can follow the steps listed above and end up with a lighter, white tortilla or crepe alternative. While some egg-white wrap recipes include almond flour or other flour, we recommend just egg whites and seasoning to keep the texture buoyant.

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Keto Veggie Egg Wrap


  • Author: Mark's Daily Apple [5]
  • Prep Time: 7 minutes
  • Cook Time: 18 minutes
  • Total Time: 25 minutes
  • Yield: 1 1x
  • Diet: Gluten Free

Description

Keto egg wraps turn sophisticated with mellow shallots, meaty mushrooms, and a dollop of pesto-flavored mayo.


Scale

Ingredients

1 keto egg wrap (see recipe above)

1/2 Tbsp. avocado oil [7]

1 cup mushrooms, sliced

1/4 cup shallots, sliced

1/2 Tbsp. Primal Kitchen® Pesto Mayo [11]

Pinch of salt and pepper


Instructions

Make egg wrap according to the recipe instructions above.

Heat the avocado oil in the skillet over medium-high heat. Once hot, add the sliced shallots. Sauté for about 2 minutes, or until soft. Add the mushrooms and saute until the mushrooms are tender. Season with a pinch of salt and pepper.

To assemble the wrap, cut a square of parchment paper and orient it in a diamond shape so that the point of the paper is facing towards you. Arrange 3 pieces of collard greens next to one another vertically, and then the other 3 pieces of collards next to one another horizontally across the first layer of leaves. Place the egg on top and then the toppings.

Carefully pull up the piece of parchment towards you and begin rolling up the collard and egg wrap, tucking the sides in as you go. When you finish wrapping, carefully slice the wrap in half. Gently pull back the parchment as you begin to eat the wrap and enjoy!

  • Category: keto recipes
  • Method: stove
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 566
  • Sugar: 5 g
  • Sodium: 278 mg
  • Fat: 43 g
  • Saturated Fat: 9 g
  • Unsaturated Fat: 28 g
  • Trans Fat: 0 g
  • Carbohydrates: 19 g
  • Fiber: 5 g
  • Protein: 25 g
  • Cholesterol: 567 mg

Keywords: keto egg wrap, keto egg wrap recipe, egg white wrap, low-carb wrap recipe

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Spicy Keto Egg Wrap


  • Author: Mark's Daily Apple [5]
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 1 1x
  • Diet: Gluten Free

Description

If you love spice, this spicy keto egg wrap is for you. Drizzle tangy, kicky spicy BBQ sauce or acidic spicy ketchup on top of a keto egg wrap lined with pepper jack cheese slices for a feisty keto lunch.


Scale

Ingredients

2 slices pepper jack cheese

1 Tbsp. spicy BBQ sauce [13] or spicy ketchup [14]

5 jalapeños, sliced


Instructions

Follow the recipe instructions above to make 1 keto egg wrap.

Place a slice of pepper jack cheese on top of the egg wrap.

Slice a cooked chicken sausage down the middle and place cut-side down on top of the egg wrap. Drizzle on the spicy sauce and sliced jalapeños.

To assemble the wrap, cut a square of parchment paper and orient it in a diamond shape so that the point of the paper is facing towards you. Arrange 3 pieces of collard greens next to one another vertically, and then the other 3 pieces of collards next to one another horizontally across the first layer of leaves. Place the egg on top and then the toppings.

Carefully pull up the piece of parchment towards you and begin rolling up the collard and egg wrap, tucking the sides in as you go. When you finish wrapping, carefully slice the wrap in half. Gently pull back the parchment as you begin to eat the wrap and enjoy!

  • Category: keto recipes
  • Method: stove
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 607
  • Sugar: 5 g
  • Sodium: 923 mg
  • Fat: 48 g
  • Saturated Fat: 16 g
  • Unsaturated Fat: 23 g
  • Trans Fat: 0 g
  • Carbohydrates: 14 g
  • Fiber: 5 g
  • Protein: 33 g
  • Cholesterol: 599 mg

Keywords: keto egg wrap, keto egg wrap recipe, egg white wrap, low-carb wrap recipe

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Buffalo Chicken Sausage Keto Egg Wrap


  • Author: Mark's Daily Apple [5]
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 1 1x
  • Diet: Gluten Free

Description

Filled simply with keto-friendly chicken sausage and topped with medium-heat buffalo sauce, this spicy keto egg wrap recipe can be transformed into a Carnifex recipe: simply leave out the collard leaves.


Scale

Ingredients

1 keto egg wrap

1 keto-friendly chicken sausage, cooked

1 Tbsp. Primal Kitchen Buffalo Sauce [16]


Instructions

Follow the keto egg wrap recipe above to make the egg wrap.

To assemble the wrap, cut a square of parchment paper and orient it in a diamond shape so that the point of the paper is facing towards you. Arrange 3 pieces of collard greens next to one another vertically, and then the other 3 pieces of collards next to one another horizontally across the first layer of leaves.

Cut the cooked chicken sausage down the middle. Place the chicken sausage, split side down, on the egg wrap. Drizzle with buffalo sauce.

Carefully pull up the piece of parchment towards you and begin rolling up the collard and egg wrap, tucking the sides in as you go. When you finish wrapping, carefully slice the wrap in half. Gently pull back the parchment as you begin to eat the wrap and enjoy!

  • Category: keto recipes
  • Method: stove
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 574
  • Sugar: 4 g
  • Sodium: 1220 mg
  • Fat: 44 g
  • Saturated Fat: 10 g
  • Unsaturated Fat: 24 g
  • Trans Fat: 0 g
  • Carbohydrates: 13 g
  • Fiber: 4 g
  • Protein: 34 g
  • Cholesterol: 597 mg

Keywords: keto egg wrap, keto egg wrap recipe, egg white wrap, low-carb wrap recipe

How to Meal Prep with Egg Wraps

While our keto egg wraps take very little time to make fresh, you may want to include cooking the egg wraps as part of your weekly meal prep.

Cook egg wraps, roll them with collard leaves and the fillings of your choice but leave the sauces or condiments out. Store the filled keto egg wraps in airtight containers in the refrigerator for up to five days. Serve the egg wraps with any keto-friendly sauce, condiment, or dressing on the side when you’re ready to eat.

You can also cook the egg wraps in advance without filling them and rolling them. Let them cool then store them between pieces of parchment paper. Roll them in the parchment paper and store them in mason jars or airtight containers in the refrigerator for up to 7 days.

You can also freeze pre-made egg wraps. After cooking and cooling, roll each egg wrap in parchment paper and store it in a freezer-safe bag or wrapped tightly in aluminum foil. Write the date on the outside of the bag or foil; these can keep for up to three months frozen. Defrost on the kitchen counter or overnight in the refrigerator before filling.

Additional Keto Egg Wrap Recipe Ideas

Fill keto egg wraps with just about anything—their neutral flavor provides the perfect backdrop for any saucy meat, sauteed vegetables, or sweet treats. Get inspired by these flavor combinations: