Delicious Breakfast LOW CARB Wraps

Delicious Breakfast LOW CARB Wraps Recipe
Written by The Protein Chef

I’ve been on a keto kick lately (if you couldn’t tell) so I’ve had to get a bit creative with some of my favorite recipes. The low carb wraps you’re about to see today have only 2 grams of net carbs and even your kids will like them!

First we gotta make our 0 carb tortillas and since it’s breakfast the best way to do this is with some eggs! Mix up 1 large egg and 3 large egg whites into a bowl, turn a burner on medium heat, and coat a stove-top pan with some non-stick cooking spray. Once your pan heats up, add your eggs in, throw on some black pepper, and cover for a couple minutes or until it moves around freely in your pan. Flip and repeat. If you did it right you should have a pretty solid egg “tortilla”.

Bored or sick of your regular egg tortilla? Add in other spices or herbs to switch up the flavor!

Next take out a baking sheet and line it with some parchment paper. Now in each tortilla you’re gonna wanna add in 1-2 ounces of some pre-cooked crumbled sausage (whether or not you wanna use a lower fat turkey sausage is up to you or if you don’t like pre-cooked stuff you can make your own sausage and crumble it up), 1/2 tablespoon of bacon bits, some chopped up peppers, 2-3 tablespoons of salsa, and 1/8 cup of your favorite cheese. You want them pretty thin so don’t overpack them. Roll them up tight, throw a couple toothpicks in them, place them seam side down, and then stick them in the oven on 425F/218C for around 8-10 minutes or until your cheese has melted (they should be a bit crispy on the outside too)!

Not only are these things addictive and delicious, they pack some seriously awesome macros too!

Here is the recipe:

  • 1 Large Whole Egg
  • 3 Large Egg whites
  • Black Pepper
  • 1-2 Ounces (Cooked) Crumbled Sausage
  • 1/2 Tablespoons (7g) Bacon Bits
  • Chopped Peppers
  • 2-3 Tablespoons Salsa
  • 1/8 Cup (7g) Favorite Cheese

Calories in each wrap:

  • Calories: 227
  • Fat: 11g
  • Saturated Fat: 4g
  • Sodium: 341mg
  • Carbs: 4g (Net Carbs: 2g)
  • Fiber: 2g
  • Sugar: 1g
  • Protein: 28g

How to make:

  1. Mix together your Eggs
  2. Take out a stove top pan, turn your burner on medium heat, and coat it with some non-stick cooking spray
  3. Pour your egg mix in, add on some Black Pepper, cover, and cook for a couple minutes or until your “egg tortilla” forms
  4. Flip it over and cook for another couple minutes
  5. Line a baking sheet with some parchment paper and add your egg tortilla onto it
  6. Pack your egg tortilla with the rest of your ingredients, roll it up tight, and throw some toothpicks in it
  7. Bake on 425F/218C for 8-10 minutes or until your cheese is melted


  • Add in other vegetables, spices, herbs, etc to keep things fresh!
  • Don’t overpack it!

About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


  • Liked this recipe, lost a few pounds by cutting out the bread at breakfast. I also added a tall glass of milk with a scoop of protein powder for more protein All your recipes are very flavorable to keep my diet interesting. Thank you so much for everything and I suppose this is an older video, but eggs cost $1.29 per dozen at Save a lot. We buy 6 dozen at a time.

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