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.
🥘 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.
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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.
🍽 Other low carb recipes you may like
Please comment, rate or review my recipe below!
Low Carb Egg Roll Ups
Equipment
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
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
- 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
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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.
Freya
These look delicious and a really inventive way to serve omelette! Love that you can have them cold too
Jeri
What a quick and healthy breakfast idea! Perfect for busy mornings! I will be trying the chicken pesto one tomorrow morning!
Jere Cassidy
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.
Audrey
These were great!
Anaiah
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.
Oscar Chimenti
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.