Keto brekkie wrap

By utilising eggs instead of bread, this keto-friendly brekkie wrap is high in protein whilst yielding less than 6 g of carbohydrates. If you are following a low-carb or ketogenic diet then this recipe is perfect for any meal of the day and you can change up the ingredients for different variations. The high protein content of this meal will curb your appetite and keep you fuller for longer.

Serves:  1
Ingredients: 7
Serving size: 240 g
Total calories: 397
Carbohydrates: 5.96 g
Fat: 30.49 g
Protein: 24.66 g
Fibre: 1.5 g


  • 2 rashers bacon, rind removed
  • 2 free-range eggs
  • 1 cup baby spinach or rocket
  • 4 small button mushrooms, roughly chopped
  • ¼ small red onion, peeled and diced
  • 2 tbsp cottage cheese
  • 2 tsp olive oil


  1. Heat 1 tsp of olive oil in a large fry pan on medium heat and add the bacon rashers to one side and the mushrooms and onion on the other side (you could do this in two pans).
  2. Allow bacon to cook for about 2 minutes on one side and then flip and cook for another couple of minutes or longer if you prefer crispy. In the meantime, sauté the mushrooms and onions until softened. Set aside.
  3. Whisk the eggs.
  4. Heat 1 tsp of olive oil in a medium fry pan on medium heat. Once oil is hot, pour in the egg, rotating to evenly cover the base. Cook for a minute or until egg is nearly cooked through and then flip and cook for an additional 30 seconds or so.
  5. Place egg wrap on a plate, arrange with bacon, mushrooms, onion, spinach and cottage cheese, roll up and serve immediately.
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