Low Carb Breakfast Roll Ups
These Low Carb Breakfast Roll Ups are the perfect fit for those on a keto diet or looking for a low-carb breakfast option. It’s a delightful twist on the traditional breakfast burrito, combining the goodness of scrambled eggs and a mix of cheeses, making it a filling and nutritious start to a busy morning.
These high protien breakfast roll ups start with a thin, flexible layer of scrambled egg, topped with thin slices of deli ham, with two kinds of cheese melted on top. Once that’s all cooked, you can roll it right up into a nice, tight spiral. Slice it in half, and it’s a neat package you can pick up and eat with one hand, like a burrito. Just wrap it up in a napkin, and you’re ready to hit the road.
This nifty breakfast “sandwich” gives you egg, smoky ham, and gooey cheese in every mouthful. And not a carb in sight.
You betcha! Two eggs have about one gram of carbs, two slices of ham have two grams, and both kinds of cheese together have one. That’s four grams of carbs for the whole “sandwich.” Hard to beat that!
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The key to this recipe is getting the eggs the right thickness. If they’re too thick, they’ll be impossible to roll, and if they’re too thin, they’ll tear and break apart as you try to roll them. If you use a medium-sized pan – not your biggest pan, and not your smallest – and let the eggs spread out to fill the bottom of it, they should be just the right thickness for rolling.
Sure! You can whip up a whole batch of them and store them in the fridge. Just give them a quick zap in the microwave before you head out the door.
Recipe Notes:
- Egg Whites for a Healthier Option: Consider using a mix of whole eggs and egg whites for a healthier version. Egg whites are lower in calories and fat, making your roll-ups lighter while still packed with protein.
- Infuse Flavors into the Egg Mixture: Enhance your egg mixture by adding finely chopped herbs like chives or parsley, or a pinch of paprika for a subtle smoky flavor. This adds depth to your scrambled eggs.
- Cheese Choices: While cheddar and mozzarella are great, don’t hesitate to experiment with other cheeses like pepper jack for a spicy kick or Swiss for a nuttier flavor. Mixing cheeses can add complexity to your cheese roll-ups.
- Add Veggies for a Nutrient Boost: Consider adding finely diced bell peppers, spinach, or mushrooms to the egg mixture. This not only adds vitamins and minerals but also color and texture to your breakfast burrito.
- Crispy Bacon or Sausage Variation: For meat lovers, adding crispy bacon or cooked, crumbled sausage can provide an additional savory element. This also increases the protein content, making it a more satisfying low-carb breakfast.
- Use Parchment Paper for Rolling: To make rolling easier and prevent sticking, you can pour the egg mixture onto parchment paper in the skillet. Once cooked, use the paper to help roll up the egg tightly.
- Prep Ahead for Busy Mornings: These roll-ups can be made in advance and stored in an airtight container in the refrigerator. They reheat well in the microwave or skillet, making them a convenient option for meal prep.
- Serving Suggestions: Serve your roll-ups with a side of avocado or a dollop of sour cream for added fats, making it more keto-friendly. A sprinkle of fresh herbs on top can also enhance the presentation and flavor.
- Eggs: High in protein (about 6g protein per egg) and nutrients, eggs are the base of this recipe. You can use egg whites for a lower fat option.
- Sliced Ham: Adds a delicious, savory flavor. Ham is a good source of protein, making this dish more satisfying.
- Cheddar Cheese: Cheddar, with its rich and slightly sharp taste, adds a creamy texture. It’s a good source of calcium and protein.
- Mozzarella Cheese: Mozzarella is lower in fat and calories compared to other cheeses and melts beautifully, giving a gooey texture to the roll-ups.
- Garlic Salt: Adds flavor depth.
- Pepper to taste: For seasoning.
- Milk: Adds creaminess to the egg mixture. For a keto-friendly version, you can use almond milk or heavy cream.
- Nonstick Cooking Spray: Essential for ensuring the egg doesn’t stick to your non-stick skillet.
Low Carb Breakfast Roll Ups
- Heat your medium sized skillet on low-medium heat and spray with nonstick cooking spray. You don’t want to use your smallest skillet because the roll will be too thick and you don’t want to use your largest skillet because the eggs will be too thin and won’t hold as you roll and transfer to the plate.
- Crack two eggs, add ¼ tsp of garlic salt and pepper to taste. Add a splash of milk and whisk your eggs.
- Add your eggs to the hot skillet and allow the bottom of the eggs to set. This is important so the ham does not sink to the bottom of the eggs, but you have a nice solid layer.
- Once the bottom is set lay four slices of ham (two slices on each half of the egg mixture) and top with ¼ cup of cheddar and ¼ cup of mozzarella, sprinkled on the ham.
- Cover with a lid to help the top layer of eggs to cook and the cheese to melt.
- Once the cheese has melted and the eggs are firmly set, it is time to roll. Turn your stove off and I used a flat spatula and a fork to help roll.
- You can either transfer the eggs to a plate to roll or do it right in the pan. I did it in the pan and once I rolled it, I let the seam sit in the hot pan for a minute to kind of seal it all together. Start on one side and as tight as you can roll the eggs so the ham is running lengthwise.
- You can either cut it in half and enjoy it that way or cut it into coins and enjoy all the ham and cheesy goodness.
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Low Carb Breakfast Roll Ups
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Ingredients
- 8 eggs
- ½ pound sliced ham thinly sliced
- 1 cup shredded cheddar
- 1 cup shredded mozzarella
- 1 tsp garlic salt
- Pepper to taste
- ½ cup milk
- Nonstick cooking spray
Instructions
- Heat your medium sized skillet on low-medium heat and spray with nonstick cooking spray. You don’t want to use your smallest skillet because the roll will be too thick and you don’t want to use your largest skillet because the eggs will be too thin and won’t hold as you roll and transfer to the plate.
- Crack two eggs, add ¼ tsp of garlic salt and pepper to taste. Add a splash of milk and whisk your eggs.
- Add your eggs to the hot skillet and allow the bottom of the eggs to set. This is important so the ham does not sink to the bottom of the eggs, but you have a nice solid layer.
- Once the bottom is set lay four slices of ham (two slices on each half of the egg mixture) and top with ¼ cup of cheddar and ¼ cup of mozzarella, sprinkled on the ham.
- Cover with a lid to help the top layer of eggs to cook and the cheese to melt.
- Once the cheese has melted and the eggs are firmly set, it is time to roll. Turn your stove off and I used a flat spatula and a fork to help roll.
- You can either transfer the eggs to a plate to roll or do it right in the pan. I did it in the pan and once I rolled it, I let the seam sit in the hot pan for a minute to kind of seal it all together. Start on one side and as tight as you can roll the eggs so the ham is running lengthwise.
- You can either cut it in half and enjoy it that way or cut it into coins and enjoy all the ham and cheesy goodness.
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Nutrition
Nutritional Disclaimer: Family Fresh Meals is not a dietician or nutritionist, and any nutritional information shared is only an estimate. We recommend running the ingredients through an online nutritional calculator if you need to verify any information.
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