High Protein Egg Wrap Burritos

These high protein egg wrap breakfast burritos are perfect when you want a filling, lowcarb morning meal that skips the tortilla but keeps all the good stuff. The tender egg crepe wraps around juicy breakfast sausage, melty cheddar, mozzarella, and sweet red peppers for a handheld omelet experience that keeps hunger at bay for hours. Ideal for busy mornings or prepping in advance, they hit that balance of comfort and nutrition beautifully.

I first made this recipe when I wanted a grab and go breakfast that didn't feel like a sad sandwich. Now it's a staple in my meal rotation, especially on hectic mornings when simplicity matters.

Ingredients

• Eggs: the crepe base that is soft and pliable yet holds everything together, use fresh large eggs for best texture
• Heavy cream: adds richness and tenderness to the wraps, opt for full fat for creamy softness
• Salt: balances the flavors in the egg mixture; use kosher or sea salt for a clean taste
• Freshly ground black pepper: brightens the egg flavor with gentle heat
• Unsalted butter: for cooking the wraps and crisping the burritos to a golden finish, choose high quality butter for best browning
• Fresh breakfast sausage: the savory protein star delivering juiciness and flavor, select sausage without fillers for purity
• Shredded cheddar cheese: adds sharp, melty character; pick a good quality cheddar that melts smoothly
• Shredded mozzarella cheese: creates a gooey, stretchy texture inside the burritos, fresh mozzarella is a plus
• Red bell peppers diced: for a pop of sweetness and color, choose firm, bright peppers

Instructions

Set up and prep:

Begin by gathering an 8 to 10 inch wellseasoned nonstick or carbon steel skillet for the egg wraps and a medium skillet for cooking the sausage. Dice the red bell pepper finely and have your shredded cheeses ready for quick assembly.

Brown the sausage:

Place the medium skillet over medium heat and add the breakfast sausage. Break it up into small crumbles as it cooks, stirring frequently until browned through, about eight to ten minutes. Transfer the browned sausage to a plate lined with paper towels to drain excess fat, leaving just a teaspoon of drippings in the pan.

Soften the peppers:

Using the retained sausage drippings, add the diced red bell pepper to the skillet and cook on medium heat until they soften and develop a slight char in about three to four minutes. Turn off the heat and stir the sausage back in so the filling is warm without being soggy.

Whisk the egg wrap batter:

In a bowl, whisk together the eggs, heavy cream, salt, and freshly ground black pepper until the mixture is smooth and a little frothy. For silky smooth wraps that flip easily, strain the batter through a fine mesh sieve if desired.

Cook thin egg wraps:

Heat the nonstick skillet over medium to medium low heat and lightly coat with butter. Pour approximately half a cup of the egg mixture into the skillet, immediately tilting and swirling the pan to spread the egg into a thin, even layer resembling a crepe. Cook until the surface sets with no wet shine, roughly 60 to 90 seconds. Gently loosen the edges and flip the wrap, cooking for an additional 10 to 20 seconds on the other side. Slide the wrap onto a plate. Repeat to make four wraps, adding a small amount of butter as needed and stacking the wraps under a clean towel to keep warm.

Fill and roll:

Lay one warm egg wrap flat on a cutting board. Sprinkle a quarter of the cheddar and mozzarella cheeses down one side. Spoon a quarter of the sausage and pepper mixture over the cheese in a line slightly off center. Fold the sides of the wrap inwards, then roll tightly like a burrito ensuring the seam seals well.

Melt and crisp:

Return the skillet to medium heat and add a touch of butter. Place the burrito seam side down in the pan, cooking for one to two minutes to melt the cheese inside and seal the seam. Gently roll the burrito to brown the other sides lightly, enhancing flavor and texture. Repeat with remaining burritos.

Makeahead and storage:

Allow burritos to cool completely before wrapping each one tightly in parchment paper. Store them in glass containers in the refrigerator for up to four days. For longer storage, wrap burritos in parchment and then foil, freezing them for up to two months. To reheat, warm gently in a covered skillet over low heat or in a 325 degree Fahrenheit oven until heated through.

My favorite ingredient is the breakfast sausage which gives these burritos that juicy, savory pop that feels like a treat rather than just fuel. When my family first tried these, my kids were instantly hooked and ate them up at a brunch gathering, making me realize that simple swaps can make breakfast exciting and nourishing.

Storage Tips

Wrap each burrito in parchment to prevent sogginess and store in airtight glass containers to preserve freshness and flavor. Refrigerated burritos last about four days while freezing extends the life up to two months. When reheating, low and slow heat ensures the cheese melts evenly without drying out the egg wrap.

Ingredient Substitutions

Heavy cream can be replaced with unsweetened almond milk plus one egg yolk to keep the wraps tender without adding carbs. Switch pork sausage for sugarfree turkey or chicken sausage for a lighter, leaner protein option; add a teaspoon of avocado oil to the pan to help browning. Mozzarella can be swapped for pepper jack cheese to add a touch of heat and aromatic flavor without altering the keto profile.

Serving Suggestions

Serve these burritos with a side of sliced avocado or a dollop of sour cream to add creaminess and balance. Fresh salsa or hot sauce also complements the savory filling nicely, elevating each bite. Pairing with steamed or roasted greens brightens the plate and adds fiber.

These burritos are an easy high protein breakfast that reheats well and freezes beautifully. Make the crepes thin and seal the seams for the best texture and portability.

Your Recipe Questions Answered

→ How do I make the egg wraps thin and flexible?

Use about 1/2 cup of the egg batter per 8-inch pan and tilt the pan immediately to create an even, thin layer. Cooking on medium-low heat helps keep wraps tender and easy to fold.

→ What is the best sausage to use for these wraps?

Fresh breakfast sausage works well for its flavor and fat content, but lean turkey or chicken sausage are good low-grease alternatives that still provide protein and moisture.

→ How can I prevent the wraps from tearing when rolling?

Drain the cooked sausage well and cook the peppers just until tender to avoid adding excess moisture. Also, use an offset spatula to loosen edges carefully before flipping and folding.

→ Can I prepare these ahead for meal prep?

Yes, wrap each completed burrito in parchment paper and store in a glass container in the fridge for up to 4 days, or freeze wrapped in foil for up to 2 months.

→ What is the purpose of melting and crisping the burrito seam?

Heating the burrito seam side down with a bit of butter helps melt the cheese inside, seals the edges, and creates a slight crisp that holds the wrap together during serving.