These paleo breakfast egg wraps are rich in protein with the power of Eggland’s Best organic eggs! It’s a customizable, easy vegetarian meal prep recipe with just 2 ingredients as the base. Keto-friendly too!
This vegetarian meal prep recipe post is sponsored by the awesome people at Eggland’s Best. Thank you for supporting the brands that allow me to keep cranking new recipes out of the Cotter kitchen! All thoughts and opinions are my own.
Hey Friends! We’re back on the meal prep train and egg train today. Except I wanted to share a recipe we’ve been making a lot lately. Egg wraps! I’ve been craving more of a pescatarian and ovo-vegetarian diet (not sure why) and I’m okay with it. In fact, my husband has felt the same way. This man rarely asks for less meat, haha! Anyways, we’ve scaled back the meat consumption just a bit, but that does not mean we’re skipping out on the essential protein and other vital nutrients we need! Vegetarian meals can be just as nutrient dense. That being said, I am a firm believer in whole food supplementing if needed. But that’s a story for another day. I digress.
Let’s talk about this 2 ingredient egg wrap, how eggs can be part of a meatless paleo diet, vegetarian meal prep, and all things delicious. Also, just so YOU KNOW, these egg wraps are not just for breakfast, don’t let that word fool you. Mmm k?
Can you eat eggs on the Paleo diet?
Eggs are a great solution for a paleo breakfast because they are high in protein and healthy fats. Eggs are called “nature’s perfect food” for a reason. They are widely available, affordable and easy to prepare. For these reasons and more, eggs make a great breakfast or an easy snack for anyone on the paleo diet.
What do you eat for a paleo breakfast?
When people first start to eliminate grains and sugars from their diet, planning a healthy breakfast can be a struggle. But the good news is, it doesn’t have to be a challenge! There are a lot of healthy options for a paleo breakfast.
A keto egg wrap is just one example, and it’s simple to make and super customizable. Eggs are always a great choice because of the high amounts of protein.
Making an egg wrap is very much like making a crepe, but with much healthier ingredients! Look how easy these are to make:
- Whisk up an egg.
- Pour it into a hot pan with a little oil or butter and let it form a thin layer.
- Cook one side, flip it, and cook the other side.
- Let it cool before filling, refrigerating or freezing.
- When you are ready to eat, fill it with your favorite meats, veggie or spices.
BOOM. Instant healthy breakfast that’s also perfect for meal prep!
Are all eggs the same?
Free range and omega-3 enriched eggs are especially encouraged on the paleo diet. Using Eggland’s Best eggs ensures you are using the highest quality eggs and choosing the healthiest option.
Eggland’s Best eggs are my choice for this and other egg dishes because of the outstanding nutritional quality. You can get all of the following benefits below from their organic eggs. In fact, Eggland’s Best Eggs have significant amount more vital nutrients (per egg) compared to ordinary eggs brands.
Eggland’s Best Eggs vs Ordinary Eggs Nutrition Facts!
- Omega-3 fatty acids – Eggland’s Best Eggs has over double the amount of Omega-3 fatty acids. Omega- 3 fatty acids are essential fats—the body can’t make Omega-3’s from scratch so they must get them from food. Which is why Eggland’s EGGS are so EGGCELLENT for health! Omega- 3 fatty acids are shown to reduce the risk of heart disease. This nutrient can help keep the membranes that surround all cells in the body working properly.
- Vitamin D – 6x the amount of vitamin D. Vitamin D is necessary for building and maintaining healthy bones.
- Vitamin E – More than 5x the amount of vitamin E. An antioxidant that helps to protect cells from the damage.
- Folate – Almost twice as much Folate. Folate, formerly known as folacin, is important for cell growth and metabolism.
- Lutein – 55 mg more than ordinary eggs. Lutein is an antioxidant that protect eye tissues from free radicals (aka cellular damage).
- Vitamin B12 – Twice as much Vitamin B 12. B12 is known to help support the nervous system, blood-cell formation, digestion, and brain function.
- Rich in Vitamin A
What can I add to egg wraps?
An egg wrap is basically a blank canvas for making dozens of variations of a healthy paleo breakfast. Try some of these delicious fillings in your wraps.
- Meat (if that’s your dietary preference) – You can use sausage (I love this Cajun breakfast sausage), shredded chicken, bacon, etc.
- Veggies- Choose those that are lower in carbs, such as broccoli, cauliflower, spinach, and other dark, leafy greens. Most of these are also rich in plant based iron and fiber!
- Salmon or Tuna – for extra protein, amino acids, and omegas
- Avocado – healthy unsaturated fats
- Paleo Mayo – healthy unsaturated fats
- Pico de gallo or Salsa – Vitamin C and flavor, obviously.
- Fresh herbs – herbs can help with digestion and are rich in antioxidants
Note: I like to add cream cheese to my wraps. While cheese fits with a keto and low carb diet, unfortunately, it is not paleo-friendly.
Can I freeze paleo breakfast egg wraps?
Eggs are great for meal prep because they are easy to make and they’re freezer friendly. You can store egg wraps in the refrigerator for up to five days, and in the freezer for three to six months.
NOTE: If you choose to freeze the eggs wraps, do so without the filling. Just lay them flat and separate them with a piece of parchment or wax paper before sealing in a bag to freeze.
Place frozen wraps in the refrigerator the night before to thaw. Then, they will be ready for fillings in the morning.
A great way to meal prep these egg wraps is to completely prepare them, cooking the eggs, filling them, and wrapping them tightly. Then store them in the refrigerator. One batch can provide a nutritious breakfast, lunch, or even a light dinner for several days.
Other Meal Prep Breakfast Ideas:
- Turmeric Oven Scrambled Eggs
- Superfood Overnight Oatmeal (great to pair eggland’s hard boiled eggs)
- Superfood Instant Pot Oatmeal in a Jar
These paleo breakfast egg wraps are rich in protein with the power of Eggland’s Best organic eggs! It’s a customizable, easy meal prep recipe with just 2 ingredients as the base.
- 6 organic Eggland’s Best large eggs
- 2–3 tsp coconut oil or butter, divided
Fillings of Choice
herbs, paleo mayo, salsa, cream cheese (not paleo), pico do gallo, avocado, bacon, breakfast sausage, etc.
Extras – Parchment paper or foil for meal prep/storage
- Heat a medium nonstick skillet on medium high with 1 tsp oil.
- Whisk one egg in a small bowl then gently pour into the pan. Swirl the pan to evenly spread the egg out into a thin layer, like you’re cooking an omelet. Thinner works better for eggs wraps.
- Once the edges start to turn golden brown and the middle is set, carefully flip the egg over. Continue to cook for a few more minutes until the egg is fully cooked in the middle.
- Remove each egg wrap and set on a plate to cool.
- Repeat with as many eggs as you want (in this case 6) and additional oil as needed to keep the pan slick.
- Once you’ve made all your wraps, fill each with your desired fillings, then roll them up tightly and wrap them in foil or parchment paper. If desired, you can brush a little oil onto the inside of the foil or parchment to keep the egg wraps fresh.
- Store in fridge for up to 5 days.
- You may freeze these without the filling. Just be sure to separate them with a layer of parchment or wax paper.
- Nutrition below does not include filling.
- Category: Breakfast
- Method: stovetop
- Cuisine: American
- Serving Size: 1 egg wrap
Keywords: paleo, egg wraps, keto, vegetarian, meal prep, low carb
So you see, vegetarian meal prep is easy, just as nutritious, and delicious. I may be bias. 🙂
Stay tuned for more vegetarian meal prep recipes to come. We’ll nail down all those KEY NUTRIENTS you need while still eating vegetarian/ovo-vegetarian.