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    Home » Recipes » Breakfast

    Low Carb Egg Roll Ups

    by Oscar Chimenti, Last Modified: May 12, 2022 This post may contain affiliate or sponsored links. See the Disclosure Policy linked in my footer.

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    Jump to Recipe Print Recipe
    egg roll ups on a plate with strawberries and vase of flowers

    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.

    Low Carb Egg Rolls Ups on a plate with vase of flowers and a coffee and strawberries this recipe
    Jump To:
    • 🥘 Ingredient notes for the egg roll ups
    • 👨🏻‍🍳 Steps by step instructions
    • 🍴 More breakfast diabetic friendly recipes
    • ⏲️ Tips and serving suggestions
    • 💭 Frequently asked questions
    • 🍽 Other low carb recipes you may like
    • Low Carb Egg Roll Ups

    🥘 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.
    low carb roll ups on a plate with coffee, flowers and strawberries

    👨🏻‍🍳 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.

    add butter to frying pan

    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.

    add 1 cup egg to frying pan
    • STEP 3: add your toppings, first the cheese and then the other toppings
    adding salami to omelet

    STEP 4: gently roll the egg omelet like a wrap, remove from pan, cut in half and enjoy.

    rolling the egg roll up

    🍴 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

    Can I use a tortilla instead?

    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.

    Are these egg roll ups only for breakfast?

    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.

    Can I remove from the pan before I roll it up?

    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.

    sliced egg roll up pinwheel on a fork

    🍽 Other low carb recipes you may like

    • strips of bacon and two fried eggs.
      Can Diabetics Eat Bacon?
    • chocolate wafers stacked on top of each other.
      Sugar Free Chocolate for Diabetics
    • female with sunglasses about to bite into a corn on the cob.
      Can Diabetics Eat Corn?
    • greek yogurt bowl with berries and granola.
      Deliciously Guilt-Free: Bedtime snacks for diabetics

    Please comment, rate or review my recipe below!

    egg roll up on a plate with a strawberry

    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 12 votes
    Print Pin This Recipe
    Prep Time : 5 mins
    Cook Time : 10 mins
    Total Time : 15 mins
    Course : Breakfast, Main Course
    Cuisine : American, French
    Diet : Diabetic
    Servings : 6 people
    Calories : 549

    Equipment

    • Frying Pan

    Ingredients
      

    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
    Get the New E-bookCheck out Low Carb Comfort Food!

    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.

    This recipe card provides the basic details to make this recipe. For more information, questions or variations please review the content above the recipe card.

    Updates and Revisions

    If conflicting information between the video and recipe card, the recipe card will always have the most up to date information, ingredients and instructions.

    Click here to add your own private notes.

    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.

    Serving: 1egg roll up | Calories: 549kcal | Carbohydrates: 3g | Protein: 34g | Fat: 44g | Fiber: 1g | Sugar: 0g
    LOVE THIS RECIPE?Check out I Hacked Diabetes on Pinterest

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      Recipe Rating




    1. Freya

      June 17, 2021 at 12:34 pm

      5 stars
      These look delicious and a really inventive way to serve omelette! Love that you can have them cold too

      Reply
    2. Jeri

      June 16, 2021 at 11:42 pm

      5 stars
      What a quick and healthy breakfast idea! Perfect for busy mornings! I will be trying the chicken pesto one tomorrow morning!

      Reply
    3. Jere Cassidy

      June 16, 2021 at 11:41 pm

      5 stars
      Thanks for sharing the variation to make these egg roll-ups. I love to have eggs for supper and these roll-ups will be perfect with a salad too.

      Reply
    4. Audrey

      June 16, 2021 at 7:59 pm

      5 stars
      These were great!

      Reply
    5. Anaiah

      June 16, 2021 at 7:43 pm

      5 stars
      This was such an awesome low carb breakfast idea and it was so easy to make! I made a few different kinds of egg roll ups with veggies and cheese and they all turned out great.

      Reply
    6. Oscar Chimenti

      June 16, 2021 at 9:45 am

      5 stars
      These rolls ups were super easy to make and a quick option for busy days. Love the pesto chicken one the best but seriously, all 3 are delicious.

      Reply

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    Oscar in the kitchen

    I am a Type 2 Diabetic and enjoy creating low-carb and diabetic-friendly recipes that are good for you! All recipes are developed to help you make great food without the highs and lows of diabetes.

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