I am not on a no-carb, or even low-carb diet, but I am on a eat-as-much-protein-as-I-can-in-a-day diet. (I don’t know if you guys heard, but I’ve started powerlifting and have made it my entire personality.) Eggs play a big part here, because their versatility makes it very easy to sneak them into all sorts of dishes.
One popular way of maximizing protein and cutting carbs is to let a protein stand in for a carb. Call it the Double Down effect, but there seems to be a protein stand-in for nearly every type of carby vehicle you can think of, be it bread, pasta, or tortilla.
The pastas and breads require a non-zero amount of food science to create, but the egg wrap (or egg tortilla) is something you can recreate very easily in the comfort of your own kitchen. Though most mass-produced egg wraps (like these from Trader Joe’s) contain some sort of alternative flour to make them a little more stable, you really don’t need all of that. All you need to do is make a very thin omelet and cook it gently over medium-low heat. Let cool slightly then fill and roll.
Making egg wraps at home also means you don’t have to settle for bland egg wraps. You should add salt, obviously, but don’t sleep on a pinch of MSG, dash of hot sauce, or any other seasoning you think would slap in a wrap.
You also don’t have to use egg wraps as the outside layer, but can place the flat egg inside a tortilla, for an egg that stays put in your breakfast burrito, and also leaves more room for other fillings, such as bacon, cheese, and potatoes.
Easy No-Carb Egg Wraps (makes one wrap)
- 2 eggs
- 1 teaspoon water
- Big pinch of salt
- Dash of hot sauce
Heat a 7-inch nonstick pan over medium-low heat. Add all ingredients to a jar or other sealable container and shake violently to combine. Pour the mixture into the pan and gently swirl it around to create an even layer.
Let cook, undisturbed, for about three minutes, until the egg is just set and almost dry on top. Carefully flip with wide silicone spatula and cook for another minute. Remove wrap from plate, let cool for about a minute, then fill and roll, baby.
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