These Low Carb Egg Roll Ups are so simple, quick and easy to make yet they pack a lot of flavor and keep me satiated on those days when I don't have a lot of time.
I make these low carb egg rolls ups 3 different ways, all of which are shared in this post. Only 3 grams of carbs per roll, they will likely fit into your keto or low carb lifestyle. Or if you are diabetic like myself they don't spike my blood sugars but yet are a filling tasty breakfast, lunch or whenever you want to enjoy them type of meal.
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🥘 Ingredient notes for the egg roll ups
The base of each roll up is eggs but then I make them 3 different ways. One with cheese and salami, another with cheddar and bacon and finally another one with gruyere, roast deli chicken slices and pesto.
- Eggs: whisked eggs cooked think in a frying pan make these the perfect low carb omelette wrap.
- Cheese: use 3 different types of cheeses for each egg roll up. Parmesan, cheddar and gruyere. All 3 have a different flavour profile but you can use your favourite cheese for these rolls.
- Deli meats: I used salami and roasted chicken deli slices for these roll ups. Any thin deli slices will go well in this recipe. As long as they are thin and able to roll nicely with the egg.
- Bacon: adding bacon to one of these rolls makes the perfect bacon and egg roll up. Be sure to cook the bacon strips before adding them.
- Basil Pesto: bright and herby, salty and rich, pesto added with the chicken deli slices give you a nice garlicky flavour.
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👨🏻🍳 Steps by step instructions
How to make the Low Carb Egg Roll Ups
STEP 1: add 1 tablespoon of butter to a medium frying pan on medium high heat.
STEP 2: whisk 6 eggs in a medium bowl and then pour 1 cup of whisked egg into the frying pan to form a thin layer around the pan, allow to cook through. You may need to tilt and push some of the egg around to evenly cook the omelette. If feeling adventurous try to flip the omelette, otherwise allow to cook through on medium heat.
STEP 3: add your toppings, first the cheese and then the other toppings
STEP 4: gently roll the egg omelet like a wrap, remove it from the pan, cut it in half and enjoy.
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⏲️ Tips and serving suggestions
- Storage: Make ahead and store in an airtight container in the fridge for up to 3-4 days. They can be enjoyed cold.
- Serving: enjoy with some fresh berries, tomato slices or a green salad
- Substitutions: mix it up and swap out with your favourite deli slices and experiment with different cheeses. Turkey slices, ham and roast beef go well with these low carb egg roll ups. Make an egg white roll up and remove the yolks.
- Rolling the omelet: you can remove the thin omelette from the pan onto a cutting board and then add your toppings if it makes it easier to roll. Gently use a flat spatula and some plastic tipped tongs to gently roll the egg. If removing from pan you may want to return it to the pant once rolled to allow the cheese to melt.
💭 Frequently asked questions
There are many good low carb tortilla options you could use if you want to do this instead. Throw in a dry frying pan to warm them up and then add the toppings to allow the cheese to melt.
You can have these any time of the day for any meal. I usually have them for lunch as I don't often eat breakfast.
You certainly can but I find it easy to do in the pan as I am afraid if I move it, it may fall apart.
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Please comment, rate or review my recipe below!
Recipe Card
Low Carb Egg Roll Ups
RECIPE VIDEO
Equipment
Ingredients
Salami Egg Roll Up
Bacon Cheddar Egg Roll Up
Instructions
- For each wrap melt 1 tablespoon of butter in a frying pan and add 1 cup (2 eggs) of whisked eggs to the pan. Allow egg to cook through on medium high heat. Tilt the pan and create gaps where egg is not cooked so it may touch the surface heat. If feeling adventurous you can try to flip the omelette in the pan.
- add the cheese and allow to melt
- add the remaining toppings ( for the one wrap from the ingredient group above) and roll the omelet using a spatula and plastic tipped tongs. You may have other kitchen tools that you prefer.
- (Refer to the video instructions below if further clarification is needed)
Notes
- Storage: Make ahead and store in an airtight container in the fridge for up to 3-4 days. They can be enjoyed cold.
- Serving: enjoy with some fresh berries, tomato slices or a green salad
- Substitutions: mix it up and swap out with your favourite deli slices and experiment with different cheeses. Turkey slices, ham and roast beef go well with these low carb egg roll ups. Make an egg white roll up and remove the yolks.
- Rolling the omelet: you can remove the thin omelette from the pan onto a cutting board and then add your toppings if it makes it easier to roll. Gently use a flat spatula and some plastic tipped tongs to gently roll the egg. If removing from pan you may want to return it to the pant once rolled to allow the cheese to melt.
Important Information
For more information, tips and variations please review the recipe video and content above and below the recipe card.
Updates and Revisions
If the video and recipe card differ, follow the recipe card for the latest ingredients and instructions.
Nutritional Information
Nutrition info is estimated and varies by ingredients, measurements, and portions.
Liza Boone says
Was very delicious!
Oscar Chimenti says
Thank you so much.
Freya says
These look delicious and a really inventive way to serve omelette! Love that you can have them cold too