Keto Breakfast Egg Rolls

These Keto Breakfast Egg Rolls are a high-protein, low-carb breakfast. These rolls are ideal for a filling brunch or hectic mornings. They make thin egg crepes filled with a mixture of sausage, spinach, cream cheese, and melted mozzarella in place of conventional wrappers. Each roll has all the flavors of a breakfast sandwich without the added carbohydrates, with a crispy exterior and a creamy, savory interior. Additionally, you can add anything you like to them, including bacon, jalapeños for spiciness, or sun-dried tomatoes for a touch of sweetness. These egg rolls have all the flavors of a breakfast sandwich without the added carbohydrates. They are a delicious way to start the day, whether you prepare them in advance or eat them right away.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

• Calories: 270 kcal
• Prep time: Fifteen mins
• Cook time: 10–12 minutes
• Total time: Thirty mins
• Serving size: 1 roll
• Cuisine: American / Fusion
• Course: Breakfast
• Diet: Keto, Gluten-Free
• Serving: 4 rolls

EQUIPMENT:

• Whisk
• Non-stick pan
• Spatula
• Bowl
• Parchment paper
• Cooking spray
• Spoon

INGREDIENTS:

TO MAKE THE EGG WRAPPERS:

• 4 large eggs
• 1 tbsp. almond milk
• ¼ tsp. salt
• ¼ tsp. garlic powder
• 1 tbsp. avocado oil

TO MAKE THE FILING:

• ½ cup sausage
• ¼ cup spinach
• ¼ cup mozzarella cheese
• 1 tbsp. cream cheese
• 1 tbsp. Chopped chives or green onion
• ¼ tsp. black pepper
• 1 tbsp. sun-dried tomatoes

INGREDIENTS NOTES:

EGG WRAPS:

• Egg wraps serve as the egg roll’s foundation and are a keto-friendly substitute for conventional wrappers. Simply frying a small layer of egg gives them a crepe-like structure that properly retains the filling.

BREAKFAST SAUSAGES:

• We can go for breakfast sausage that is devoid of sugar and nitrate for a healthy, keto-friendly choice. If you want a leaner protein, you may alternatively use ground chicken sausage or turkey.

SPINACH:

• We can use both frozen and fresh spinach. We have to be sure to drain any extra moisture to avoid the filling becoming soggy when using frozen spinach.

MOZARELLA:

• We can use shredded mozzarella cheese for a gooey, melty feel. This cheese enhances the filling’s creaminess while being low in carbohydrates.

CREAM CHEESE:

• We use the cream cheese to make the creamy filing and aids in binding it together. You can also use the ricotta cheese as an alternative of cream cheese.

SUNDRIED TOMATOES:

• Sun-dried tomatoes give a taste explosion but they are not necessary. We have to use the sugar-free, oil-packed varieties.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTION:

1. Add the garlic powder, salt, and almond milk to the eggs and whisk.
2. We can warm-up the oil in a small pan on moderate-low heat.
3. We can pour in just enough egg mixture to cover the pan to prepare a crepe.
4. Then cook the crepe for one to two mints or till it gets set.
5. We can remove the crepe with the silicon spatula with care.
6. We can repeat the process to create four crepes.
7. In a bowl, combine cooked sausage, spinach, cheese, pepper, and chives.
8. We can put the egg wrapper on the parchment paper.
9. Then we can add the filling to the middle.
10. Roll like an egg roll after folding in the edges; if necessary, “seal” with a little cream cheese.

Methods of cooking:

Option 1:

• We can use an air fryer; spray with oil and cook at 375°F for 6 to 8 minutes or till it gets golden brown.

 Method 2:

• We can also bake in the oven at 400°F for 10 to 12 minutes, turning halfway through.

Option 3:

• We can also Pan-Fry by cooking it over medium heat in a skillet with a little oil.

TIPS:

• Give the egg wrappers a little turmeric to give them a golden hue.
• We can roll them in crushed pork rinds to give them more crunches.
• You can also use the precooked sausages to lessen the preparation time.
• We can also add a splash of fiery sauce or jalapeños in the filling to make the spicier egg rolls.

STORAGE INFORMATION:

FRIDGE:

• We can put these egg rolls in the box and store these rolls for 3 days.

FREEZER:

• We can wrap the individual egg rolls in plastic wrap or aluminum foil and store these rolls for two months.

REHEAT:

• We can warm up these egg rolls in the air fryer or the oven.

FAQs:

Are these egg rolls low in carbs?

• Yes, these egg rolls are low in carbs and they are comprised of only 3g net carbs, 1g fiber, and 17g protein in a single serving.

Can I use any other thing in the topping to make the filing?

• Yes, we can make the filing with bacon, ham, or any cooked meat to make the filing for these egg rolls.

Is it difficult to make these egg wrappers?

• No, it is not difficult to make these egg wrappers; we just have to use a non-stick pan to keep the heat low.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL INFORMATION:

Calories: 270 kcal
Total Carbs: 4g
Fiber: 1g
Net Carbs: 3g
Protein: 17g
Fat: 21g
Vitamin A: 0.00057g
Calcium: 0.342g
Iron: 0.006g
Sodium: 430mg
Potassium: 220mg