Low Carb Egg Roll Ups

These Low Carb Egg Roll Ups are so simple, quick and easy to make yet they pack a lot of flavour 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.

this recipe

🥘 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.

👨🏻‍🍳 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 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 from pan, cut in half and enjoy.

🍴 More breakfast diabetic friendly recipes

• Low Carb Cinnamon Waffles
• Low Carb Lemon Rosemary Scones
• Keto Quiche Lorraine
• Keto Breakfast Bites

⏲️ 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

🍽 Other low carb recipes you may like

Please comment, rate or review my recipe below!

Low Carb Egg Roll Ups

Oscar

Low Carb Egg Rolls Ups are simple, quick and easy to make yet they pack a lot of flavour and keep me satiated on those days when I don't have a lot of time.

5 from 13 votes

Print Pin This Recipe

Prep Time : 5 minutes mins

Cook Time : 10 minutes mins

Total Time : 15 minutes mins

Course : Breakfast, Main Course

Cuisine : American, French

Diet : Diabetic

Servings : 6 people

Calories : 549

Equipment

• Frying Pan

Nutrition

Serving: 1egg roll upCalories: 549kcalCarbohydrates: 3gProtein: 34gFat: 44gFiber: 1gSugar: 0g

Ingredients

  

1x2x3x

Salami Egg Roll Up

• 2 large eggs
• 1 tablespoon butter
• ½ cup parmesan cheese or 1 cheese folio wrap
• 5 slices salami

Bacon Cheddar Egg Roll Up

• 2 large eggs
• 1 tablespoon butter
• ½ cup cheddar (shredded)
• 2 strips cooked bacon

Chicken Pesto Egg Roll Up

• 2 large eggs
• 1 tablespoon butter
• ½ cup gruyere cheese (shredded)
• 3 slices roasted chicken deli
• 1 tablespoon basil pesto

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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.

Notes

3g carbs per egg roll up (this may vary depending on ingredients used)

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.

 

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.

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Nutritional Information

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.

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