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Recipe

Keto Breakfast Egg Wraps

Updated on 4 min read
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Quick Description

These Keto Breakfast Egg Wraps are loaded with chicken sausage, avocado, and a creamy layer of jalapeño cream cheese. They’re perfect for a low-carb, high-protein breakfast that you can eat on the go or enjoy at home.

Servings & Timing

  • Servings: 4
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes

Ingredients List

  • 4 chicken sausages
  • 8–9 large eggs (about 2 cups worth)
  • 2 Hass avocados, soft and ripe
  • 8 tablespoons jalapeño cream cheese, softened
  • 4 teaspoons butter
  • Salt and pepper, to taste

Instructions

Cook the Chicken Sausages:

  1. Heat the Skillet:
    • Place an 11- to 12-inch nonstick skillet over medium-high heat. Once hot, add the chicken sausages to the skillet.
  2. Sear the Sausages:
    • Sear the sausages, turning occasionally, until they are heated through and slightly browned.
    • Once cooked, transfer them to a plate and cover with foil to keep warm.

Prepare the Egg Wraps:

  1. Prepare the Eggs:
    • Wipe the skillet clean with a damp paper towel.
    • Crack the eggs into a bowl, ensuring you have 2 cups of eggs. Add ½ teaspoon salt and ¼ teaspoon black pepper. Whisk the eggs thoroughly until frothy.
  2. Cook the Egg Wraps:
    • Add 1 teaspoon of butter to the skillet and let it melt over medium heat.
    • Pour in ½ cup of the egg mixture and swirl the pan to form an 11- to 12-inch circle.
    • Cook for about 1–2 minutes until the egg is mostly set, then carefully flip the egg wrap using a large spatula.
    • Cook for an additional 30–60 seconds on the other side.
  3. Repeat:
    • Slide the cooked egg crepe onto a cutting board and repeat with the remaining egg mixture to make 4 egg wraps in total.

Assemble the Wraps:

  1. Prepare the Avocado and Cream Cheese:
    • Lay each egg wrap flat and scoop ½ an avocado onto the center of each wrap.
    • Spread the avocado into a thin, even layer.
    • Spread 2 tablespoons of jalapeño cream cheese over the avocado.
  2. Add the Chicken Sausage:
    • Place 1 chicken sausage on top of each egg wrap.
    • Fold the sides inward and then roll the wrap, tucking the sides as you go to form a burrito shape.

Serve:

  1. Serve Warm or at Room Temperature:
    • Once assembled, the wraps can be served immediately while warm or stored and enjoyed at room temperature.

Additional Notes

  • Sausage Variation: You can swap the chicken sausage for turkey sausage or pork sausage, depending on your preference.
  • Dairy-Free Option: For a dairy-free version, use dairy-free cream cheese or omit the cream cheese and substitute with guacamole for extra flavor.
  • Make-Ahead: These wraps are great for meal prep. Make a batch ahead of time and store them in an airtight container in the fridge for 3–4 days. Simply reheat in a microwave or skillet.

Dietary Info

  • Keto-Friendly
  • Low-Carb
  • High-Protein
  • Gluten-Free
  • Dairy Option (for cream cheese)

Ingredient Details & Substitutions

  • Jalapeño Cream Cheese: If you don’t have jalapeño cream cheese, you can use regular cream cheese and add minced jalapeños for the same spicy flavor.
  • Butter: For a dairy-free version, use coconut oil or ghee instead of butter.
  • Sausage: You can opt for plant-based sausage if you prefer a vegetarian version.

Recipe Variations & Serving Suggestions

  • Add Cheese: Sprinkle some shredded cheddar cheese or mozzarella inside the wrap for an extra cheesy touch.
  • Vegetable Addition: Add some spinach, bell peppers, or onions to the wrap for more texture and flavor.

Storage & Make-Ahead

  • Refrigerate: Store leftover wraps in an airtight container for 3–4 days.
  • Freeze: These wraps can be frozen for up to 1 month. Reheat in the microwave or a hot skillet.

Nutrition (Per Wrap)

  • Calories: 400 kcal
  • Protein: 25 g
  • Fat: 30 g
  • Carbs: 7 g
  • Net Carbs: 5 g
  • Fiber: 2 g

FAQs

Q: Can I use a different kind of sausage?
Yes, you can use turkey sausage or pork sausage instead of chicken. Just make sure to cook the sausage thoroughly before adding it to the wrap.

Q: How do I store leftovers?
Leftovers can be stored in the fridge for up to 4 days. For longer storage, freeze them and reheat when ready to serve.

Q: Can I make these wraps without the cream cheese?
Yes, you can omit the cream cheese or substitute it with guacamole or avocado mayo for a different texture and flavor.

Optional Personal Story

I love making these Keto Breakfast Egg Wraps for a quick, satisfying breakfast or brunch. The creamy jalapeño cream cheese and avocado pair perfectly with the savory chicken sausage — it’s my go-to when I want a meal that’s low in carbs but high in flavor and protein!

Call-to-Action

Try making these Keto Breakfast Egg Wraps tomorrow morning for a delicious start to your day! They’re easy, filling, and packed with healthy fats and protein.

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