These Breakfast Egg Wraps are rich in protein with the power of eggs! It’s a customizable, easy vegetarian meal prep recipe with just 2 ingredients as the base. High protein, vegetarian, and delicious too!
Breakfast Meal Prep
Lately, I’ve been gravitating toward more high protein meals, especially at breakfast. We’ve cut back on meat a bit, but we’re still prioritizing protein and nutrient-dense foods. Eggs are perfect for that, and these 2-ingredient egg wraps are an easy way to create a healthy, protein-rich meal, even without meat!
Whether you’re looking for a simple paleo breakfast idea, a meatless meal option, these wraps are ideal for meal prep and can be filled with your favorite ingredients for breakfast, lunch, dinner, or a satisfying high-protein snack.
The Simplest Ingredients
Large Eggs – The star of the recipe. Eggs are naturally rich in protein and one of the few foods considered a complete protein, meaning they contain all nine essential amino acids. They also provide nutrients like choline, vitamin D, and B vitamins.
Butter or Oil – A small amount of butter helps prevent sticking and makes it easier to create a thin, flexible wrap. If preferred, use olive oil, avocado oil, or refined coconut oil for a dairy-free option. Refined coconut oil has a neutral flavor, making it a great substitute without adding a noticeable coconut taste.
How to Make Breakfast Egg wraps
Making an egg wrap is very much like making a crepe, but with much healthier ingredients and 3 easy steps!
- Whisk one large egg until smooth.
- Pour into a lightly greased hot non-stick skillet, swirling to create a thin, even layer.
Tip: For the best egg wraps, use a high-quality nonstick skillet that’s approximately 6 to 7½ inches wide. A smaller pan creates the ideal thickness and size for rolling, while a smooth nonstick surface helps the wrap release easily without tearing.
- Cook until set, then carefully flip and cook the other side.
- Transfer to a plate and repeat with the remaining eggs, adding more butter or oil as needed.
Note: Let each wrap cool completely before filling, refrigerating, or freezing.
- When ready to enjoy, fill with your favorite protein, veggies, cheese, or seasonings and roll up.
- And just like that, a healthy breakfast is ready to eat or meal prep!
Egg Wrap Filling Ideas
One of the best things about homemade egg wraps is how versatile they are. Think of them as a high-protein blank canvas that can be customized with your favorite ingredients. Whether you’re looking for a quick breakfast, easy lunch, or protein-packed snack, here are some delicious filling ideas:
Protein Options
Boost protein with your favorite protein source. Try breakfast sausage (I love my Air Fryer Breakfast Sausage), shredded chicken, turkey, bacon, salmon, or tuna. These options provide protein, essential amino acids, and healthy fats to help keep you satisfied.
Vegetables
Load up on veggies for extra fiber, vitamins, and minerals. Spinach, kale, arugula, broccoli, cauliflower, bell peppers, and other leafy greens all work well. Many vegetables also provide plant-based iron and antioxidants.
Healthy Fats
Sliced avocado, guacamole, olive tapenade, or a drizzle of chipotle mayo add creaminess and heart-healthy unsaturated fats.
Fresh Flavor Boosters
Pico de gallo, salsa, fresh herbs, green onions, or microgreens can instantly brighten the flavor of your wraps while adding extra nutrients.
Cheese and Creamy Spreads
My personal favorite is using cream cheese as a base, then layering on vegetables and additional fillings like chicken, beans, or smoked salmon. Hummus, goat cheese, or dairy-free cream cheese also make great options.
Meal Prep & Storage Tips
For easy breakfasts, lunches, or light dinners, fully prepare the wraps by cooking the eggs, adding your fillings, and rolling them up tightly. Wrap each one in parchment paper or plastic wrap before storing. Store assembled wraps in an airtight container in the refrigerator for up to 3–4 days.
To freeze, skip the fillings. Let the egg wraps cool completely, then stack them with parchment or wax paper between each wrap and place them in a freezer-safe bag or container. Freeze for up to 2 months. Thaw overnight in the refrigerator before adding your favorite fillings and enjoying.
More of Our Favorite
Meal Prep Breakfast Recipes
Breakfast Egg Wraps Recipe
- Total Time: 15
- Yield: 6 wraps 1x
- Diet: Dairy-Free, Gluten-Free, Keto, Low-Carb, Paleo, Vegetarian
Description
Made with just 2 ingredients, these protein-packed egg wraps are an easy breakfast option for paleo, high-protein, and vegetarian diets. Customize them with your favorite fillings for a quick meal-prep-friendly breakfast.
Ingredients
Egg Wraps
- 6 large eggs
- 2 teaspoons butter, olive oil, avocado oil, or refined coconut oil, divided
Optional Fillings:
- Cream cheese or dairy-free cream cheese
- Avocado
- Salsa or pico de gallo
- Fresh herbs
- Spinach or leafy greens
- Cooked salmon or canned salmon/tuna
- Breakfast sausage, bacon, or shredded chicken
- Beans or roasted vegetables
Instructions
- Heat a medium nonstick skillet (see note for size) over medium heat. Add a small amount of butter or oil to lightly coat the pan.
- Crack 1 egg into a small bowl and whisk until smooth.
- Pour the egg into the skillet, immediately swirling the pan to create a thin, even layer.
- Cook for 1 to 2 minutes, or until the egg is mostly set and releases easily from the pan. Carefully flip and cook for 30 seconds to 1 minute more.
- Transfer the egg wrap to a plate and let cool completely.
- Repeat with the remaining eggs, adding more butter or oil as needed.
- Once cooled, fill with your desired ingredients and roll tightly to serve.
Notes
Pan Note – For the best results, use a high-quality nonstick skillet that’s approximately 6 to 7½ inches wide. A smaller pan creates the ideal thickness and size for rolling, while a smooth nonstick surface helps the wrap release easily without tearing.
Refrigerator Storage: Filled wraps can be wrapped in parchment paper or plastic wrap and stored in an airtight container in the refrigerator for up to 4 days.
Freezer Storage: For best results, freeze the wraps without fillings. Let them cool completely, then stack with parchment or wax paper between each wrap and place in a freezer-safe bag or container. Freeze for up to 2 months.
To Thaw: Transfer frozen wraps to the refrigerator overnight. Fill as desired and enjoy cold or warmed through.
- Prep Time: 5
- Cook Time: 10
- Category: Breakfast
- Method: stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 egg wrap
- Calories: 70
- Sugar: 0.2 g
- Sodium: 59.2 mg
- Fat: 5.1 g
- Saturated Fat: 2.2 g
- Carbohydrates: 0.3 g
- Fiber: 0 g
- Protein: 5.2 g
- Cholesterol: 155 mg
aren’t eggs non-vegan?
Hi John! You are correct, eggs are not vegan but they are vegetarian so maybe that’s where the confusion lies. This is a vegetarian meal plan which means eggs are allowed but not fish or meat. Hope that makes sense.
This is such a great breakfast idea!
Agreed! Thank you, Toni!
Incredible recipe.
Thanks!
This is such a handy recipe for breakfast, especially that the egg wraps are freezer friendly! Fantastic idea!
Let me know if you try it Hadia!
Love this! What a great way to make a delicious breakfast. These are perfect for the busy mornings and my girls have started requesting these weekly.
Right? Life changing! 😉
I do eat eggs, just fried eggs, as part of my paleo routine, along with legumes and some type of veg, so wraps are a great inspiration for my “routine” of fried, which I’m a little sick of, so thank you
Glad this gives you something new Sabrina!
This is such a great idea! So simple but so delicious!
Thank you friend!
This is such a great breakfast option, I am going to freeze some for sure!
Keep me posted!
Beautiful egg wraps!
Thanks Lenny!
so good!
Thanks, Lisa!
This looks amazing; and look at the richly golden yellow yolks! Always the sign (along with an orange color/hue too) of a healthy egg.
I couldn’t agree more my friend! Love me some yellow ?
These are genius!
Thanks friend ?