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EGG WRAPS

Egg Wraps are very easy to make. Use one egg to make each wrap, so that it is easier to handle in the pan. Then you are able to add other proteins for variety – like uncured turkey or chicken sausage, uncured turkey bacon, Applegate Farms or Boar’s Head sliced deli turkey or other protein you have on hand. If you are on maintenance, organic or conventional cheese can also be a great option.
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🥚 Easy Egg Wraps – A Low-Carb, High-Protein Wrap Alternative by Dr. Cindy Tanzar

Egg wraps are an incredibly easy and healthy alternative to traditional grain-based wraps. Whether you’re looking for a gluten-free option or just want to increase your protein intake, these wraps offer flexibility, flavor, and convenience.

Made with just one ingredient—an egg!—they’re perfect on their own or filled with a variety of proteins and vegetables. From deli turkey and avocado to sautéed vegetables or even sweet options like cream cheese (maintenance) and berries, egg wraps make healthy eating feel creative and satisfying.

🧾 Plan & Serving Information

  • Plan: Standard, Ovo (egg)-Vegetarian, Maintenance options
  • Serving: 1 wrap = 1 ounce of protein
  • Meal Tip:
    • A full meal = 1 egg (6g protein) + 2 more oz of protein
    • Add sliced avocado or mayo for your fat
    • Add tomatoes, spinach, or sautéed peppers to meet your vegetable portion

🥄 Ingredients

  • 1 pastured egg (for one wrap)
  • Coconut oil or Kerry Gold butter (for cooking)
  • Pink Himalayan salt & freshly ground black pepper, to taste

🔥 Instructions

  1. Whisk the egg in a small bowl until yolk and white are fully blended.
  2. Heat a non-stick or ceramic pan over medium-high heat. Add enough oil or butter to lightly coat the bottom.
  3. Pour in the egg mixture and immediately rotate the pan to spread it into a thin, even layer—thin is key!
  4. Once the first side is cooked and firm, flip it carefully and cook the other side briefly until just done.
  5. Remove and place on a plate or rack. Use immediately while warm or let cool for a cold wrap.

🌯 Filling Ideas & Maintenance Options

These wraps are super customizable! Here are a few ways to keep things interesting:

  • 🥓 Add uncured turkey bacon, sausage, or deli meats for variety
  • 🧀 Maintenance: Sprinkle with shredded cheese and sautéed mushrooms before rolling
  • 🧅 Add chopped spinach, sautéed peppers, onions, or lettuce for your veggies
  • 🐟 Maintenance: Add dill to the egg, cool, and spread with cream cheese and smoked salmon
  • 🍓 Maintenance: Add cinnamon and stevia to the egg, cook, then spread with cream cheese and berries
  • 🥚 Try egg salad with lettuce for a protein-on-protein combo
  • 🌿 Endless options: Mix herbs into the egg before cooking or experiment with leftovers!

🧊 Meal Prep & Storage Tips

  • Make several wraps in advance and store them covered in the refrigerator
  • Great for grab-and-go lunches or quick breakfasts
  • Best used within 3–4 days
  • Reheat briefly in a pan or microwave, or use cold like a tortilla

🧠 Final Thoughts

Egg wraps are proof that healthy eating doesn’t have to be complicated. With just one egg, you can create a flexible wrap that’s ready to fill with whatever you have on hand. High in protein, low in carbs, and quick to prepare, they’re ideal for anyone following a Standard or Maintenance plan—or just trying to eat clean with ease.