Cheese-Fried Egg Wraps

I know. I KNOW. On Instagram, I cannot shut up about these cheese-fried egg wraps. And SO MANY of you have made it, raved, and shared my obsession. So don’t sleep on this! This easy macro meal is legit. Therefore, it needs its own spot to live on the blog. So here it is: the incredibly low-carb, low-calorie, high-volume, macro-friendly, high FLAVOR, cheese-fried egg wrap breakfast taco.

Egg Wraps

This recipe is a great way to get a bunch of protein in first thing in your day. They’re also pretty easy to make! While I know you can make egg wraps from scratch, I like to use the pre-made egg wraps you can purchase from Trader Joe’s or Eat Crepini. It really helps me save a step in my morning if I can just grab something already made without having to add more work to my morning.

And I know that these pre-made egg wraps can be kinda finicky, but I’ve figured out a major flavor hack. Cook these in cheese and oh my gosh, they get super tasty. Once you have a cheese-fried egg wrap, you won’t go back to eating one any other way.

Cheese-Fried Egg Wrap Ingredients

Let’s get into the ingredients! Here’s what you’ll need to make these tasty cheese-fried egg wraps:

• Large egg wrap (Trader Joe’s or Eat Crepini are my faves)
• Grated pepper jack cheese
• Egg
• Small avocado
• Heirloom or vine-ripened tomato, sliced
• Arugula
• Salt and pepper to taste

How to Make Cheese-Fried Egg Wraps

The magic of these cheese-fried egg wraps is all in how you treat the egg wrap. Egg wraps on their own can break easily and taste like paper. Don’t give up on these yet! I’ve got the tricks to keep your egg wraps intact and help them taste amazing! Here’s how to make egg wraps that are super amazing:

1. Preheat the pan. Start by heating a nonstick skillet over high heat with a spritz of oil spray. One of my all-time favorite sprays is the avocado oil spray you can pick up at Costco or Trader Joe’s.
2. Cook the egg wrap. Once your pan is ready, sprinkle cheese right on the preheated pan and cover it immediately with the egg wrap. The key is to smash it down and slide it around just a bit with a spatula. Then let it cook on high for a couple of minutes, or until the cheese is brown and crispy and not sticky at all. Once you have it how you want it, remove the wrap from the pan.
3. Cook the egg. Spray your non-stick skillet with another spritz of oil and crack your egg in the pan. I like cooking my egg on high for a minute or two until it’s just set. Then turn the heat off and flip it. Let your egg sit on the hot pan for just another minute or less for the perfect egg. It comes out so good when you cook it this way!
4. Assemble the egg wrap. While the egg finishes cooking, smash a fourth of a small avocado on one-half of the cheese-fried egg wrap. Top with half a sliced heirloom tomato, runny egg, and arugula. Don’t forget to season each layer of your breakfast taco with good salt, of course!
5. Dig in! Once it’s full of all the goodies, fold it closed, and enjoy! Or if you’d like, you can carefully lay the folded wrap back in the pan so the outside is extra warm and fresh. Sometimes I love to add some chipotle sour cream, or a homemade green sauce like pesto, chimichurri, or even cilantro ranch to the egg wrap for extra flavor.

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Gluten-Free and Dairy-Free Modifications

What I love about this breakfast taco is that the egg wraps are made to be naturally gluten-free! The best egg wraps are from Eat Crepini or Trader Joe’s. Don’t forget to grab them the next time you are at the store. Not only do you get an awesome gluten-free substitution for your tortilla, but you also get extra protein! It’s a win-win!

As for dairy-free modifications, you can swap out the cheese in this recipe for a dairy-free alternative. I’ve yet to try mine with dairy-free cheese, but I have heard that some of you have had success! 

Serving Suggestions

This macro-balanced cheese-fried egg wrap breakfast taco is so easy to customize if you want more protein, less fat, etc.

For more protein, add extra eggs or egg whites, turkey sausage, or bacon! For less fat, reduce or skip the avocado and only use lean chicken. You can also up the flavor with one of my light homemade sauces. 

Similar Egg Recipes

Eggs make a great breakfast when you’re looking for something high-protein and filling. If you loved these egg wraps, you’ll likely love these other egg recipes too!

• Quick and Easy Fried Egg BLT
• Quick Tuscan Egg White Sandwich
  
• Egg White Mini Quiche
• Sourdough Egg Toast With Sriracha and Roasted Pepper Spread
• Macro-Friendly Egg Sandwich with Skinny Lemon Garlic Aioli

 

 

 

 

 

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A post shared by Lillie Biesinger (@lillieeatsandtells)

Cheese-Fried Egg Wrap Breakfast Taco

I’m in love with these cheese-fried egg wraps, and I keep imagining new ways to reinvent them with new flavors. If you are looking for other easy recipes you should check out my cookbooks. They are full of so many good eats. Make sure you’re also following me on Instagram and TikTok so you can see what new flavors of breakfast tacos I’ve come up with. 

Disclosure: I only recommend products I would use myself and all opinions expressed here are my own. This post may contain affiliate links at no additional cost to you. I may earn a small commission. Read the full privacy policy here.