High Protein Egg Wrap Breakfast Burritos (Keto & Gluten-Free)
35 min
|
intermediate
|
high-protein
Recipe by Eunice
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 15 min | 20 min | 35 min |
Introduction
These high protein egg wrap breakfast burritos are a cozy, satisfying way to start your day without any tortillas.
Fluffy egg wraps hug savory breakfast sausage, melty cheese, and sweet red bell peppers for a seriously hearty bite.
They are naturally keto and gluten-free, perfect for meal prep, busy mornings, or a grab-and-go breakfast that actually fills you up.
Ingredients (4 servings)
Ingredients for the Egg Wraps
Ingredients for the Filling
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How to Make High Protein Egg Wrap Breakfast Burritos (Keto & Gluten-Free)
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Prep the fillings and cheeses
Dice the red bell pepper into small, even pieces so they cook quickly and stay tender-crisp.
Shred the cheddar and mozzarella if needed, then set all ingredients within easy reach of the stove.
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Cook the sausage and peppers
Place a large skillet over medium heat, add the breakfast sausage, and break it up with a spatula.
Cook, stirring often, until the sausage is browned and cooked through, about 8 to 10 minutes.
Add the diced red bell pepper and cook until slightly softened but still bright, about 3 to 4 minutes.
Turn off the heat, taste the mixture, and adjust seasoning if needed, then set the skillet aside.
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Whisk the egg wrap mixture
Crack the eggs into a medium bowl and add the heavy cream, salt, and pepper.
Whisk until the mixture looks smooth and slightly frothy, with no visible streaks of egg white.
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Cook the egg wraps
Heat a nonstick 8- or 10-inch skillet over medium-low heat and add about 1 teaspoon of butter.
Pour in about one quarter of the egg mixture, tilting the pan so it forms a very thin layer.
Cook until the edges look set and the surface is mostly dry, 1 to 2 minutes.
Loosen the edges with a thin spatula, gently flip the wrap, and cook 20 to 30 seconds more.
Slide the egg wrap onto a plate and repeat with the remaining batter, adding butter as needed.
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Assemble and warm the burritos
Place one egg wrap on a board, then spoon some sausage and pepper mixture in a line down the center.
Sprinkle a generous handful of cheddar and mozzarella over the warm sausage so the cheese starts to melt.
Fold the sides over the filling, then roll up from the bottom to form a snug burrito.
Repeat with the remaining wraps and filling, dividing everything evenly into four hearty burritos.
For extra melt and a lightly crisp exterior, place burritos seam-side down in a warm skillet for 1 minute.
Substitutions
- Use turkey breakfast sausage instead of pork sausage
- Choose a sugar-free turkey breakfast sausage to keep the recipe keto and gluten-free. The flavor stays savory but tastes a little lighter.
- Swap mozzarella for Monterey Jack cheese
- Monterey Jack melts extra smoothly and adds a mild buttery taste that pairs well with sausage. It keeps the same stretchy, cheesy texture.
- Replace heavy cream with unsweetened full-fat coconut milk
- Coconut milk keeps the wraps rich and keto-friendly, with a very gentle coconut aroma. The egg wraps stay tender but slightly more delicate.
Tips
- Use a truly nonstick pan for the egg wraps
- A well-seasoned nonstick skillet prevents tearing and helps you flip the delicate egg wraps smoothly.
- Keep the heat on the lower side
- Medium-low heat cooks the eggs gently so they set without browning or becoming rubbery.
- Do not overfill each burrito
- A thinner layer of filling makes the egg wraps easier to roll and less likely to split.
- Drain excess fat from the sausage if needed
- If the skillet looks very greasy, spoon off some fat so the filling stays rich but not oily.
- Cool the wraps slightly before rolling
- Let the egg wraps sit for a minute so steam escapes, which helps prevent soggy, flimsy burritos.
Nutrition Facts *
| Energy | 729 | kcal |
|---|---|---|
| Protein | 47 | g |
| Total Fat | 53 | g |
| Carbohydrates | 8 | g |
| Dietary Fiber | 0 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- What if my egg wraps keep sticking to the pan?
- Make sure you use a good nonstick skillet and preheat it before adding the egg mixture. Add a little butter for every wrap and wait until the edges look set before flipping.
- Why are my egg wraps tearing when I roll the burritos?
- They may be too thin, undercooked, or overstuffed with filling. Cook each wrap until the top looks dry, keep the filling modest, and roll slowly with gentle pressure.
- How can I keep the burritos from getting watery?
- Cook the sausage until no liquid remains in the pan and the peppers are just tender. Let the filling cool a bit before wrapping so steam does not collect inside the burritos.
- Can I make these breakfast burritos ahead of time?
- Yes, assemble the burritos, let them cool, then wrap each tightly in parchment and foil. Refrigerate for up to three days or freeze for up to two months. Reheat in a covered skillet over low heat or in the oven until warmed through.
- Can I use egg whites instead of whole eggs?
- You can make wraps with egg whites only, but they will be more fragile and less flavorful. Add an extra splash of cream or coconut milk to help them feel richer and less dry.
Serving Suggestions
These high protein burritos make a cozy breakfast with hot coffee, herbal tea, or an icy cold brew.
For variety, add sautéed mushrooms, spinach, or jalapeños to the filling for extra flavor and nutrients.
A dollop of sour cream, sliced avocado, or sugar-free salsa on top makes every bite feel special.
Reviews
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Mary Sullivan, Lakewood: Perfect for busy weeknight meal prep.
: So happy these egg wrap breakfast burritos fit your meal-prep routine, Mary! 😊
Made this recipe? How did it go?
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