Around here we love breakfast at any time of day. This keto egg wrap with spinach, avocado, and bacon always hits the spot!
An anytime meal
While we traditionally think of eggs as a breakfast food, it certainly doesn't have to be that way. Eggs are a delicious and protein-rich food that are perfect for breakfast, lunch, dinner, or even for snacks! And this keto egg wrap recipe packs a ton of flavor and protein in.
Are eggs OK to eat on a keto diet?
Eggs are considered to be one of the most versatile and healthiest foods on the planet. Just one large egg will give you about 6 grams of protein and less than 1 gram of carbs. That makes eggs a perfect food for a keto diet.
Not only are they high in protein and low in carbs but eggs have been shown to trigger hormones that increase feelings of fullness. So they help to fill you up with protein and avoid “head hunger” as well.
One thing to note, it's important to eat the entire egg. While egg whites are nutritious on their own, most of the nutrients in an egg are found in the yolk. There are even some antioxidants in there to help protect eye health. Not an issue for this keto egg wrap, but something to keep in mind for other recipes.
People have been critical of eggs, thinking they are high in cholesterol. However, studies have shown that eating eggs does not raise the blood cholesterol levels in most people. Quite the opposite in fact! Eggs appear to modify the size of the LDL particles in a way that can reduce the risk of heart disease. If you're looking for more information, this is a great resource for all things keto.
They say you learn something new every day. I was today years old when I learned that spinach is related to beets and quinoa! What wasn't new information is that spinach is loaded with nutrients and antioxidants.
Spinach contains so many health benefits, eye health, reducing oxidative stress, helping to prevent cancer, and reducing blood pressure levels.
While there are bunch of ways to prepare and enjoy spinach, adding them to this keto egg wrap is a great way to balance the dish.
Bacon should be a food group
We loooooove bacon! But it has to be super-duper-extra crispy. If it doesn't stand up on its own, I'm not eatin' it. It's delicious on its own and it's the perfect compliment to these keto egg wraps.
Bacon is a fabulous keto food. It's rich in fats and proteins and low in carbs. It also tends to run high in sodium, which is important if you are following a keto diet.
Keto egg wraps are delicious on their own, but you might want to add some sides to them. This cauliflower mash with crispy Brusssels Sprouts is a great Keto compliment. Loaded cauliflower casserole is another excellent choice.
No matter what you pair keto egg wraps with, you are sure to have a delicious meal!
BLUE PLAN: 12 POINTS
GREEN PLAN: 16 POINTS
PURPLE PLAN: 12 POINTS
8 large eggs
¼ c. half & half
1 t. garlic powder
2 T. extra virgin olive oil
Sea salt and black pepper, to taste
2 T. butter, divided
8 thick-cut bacon strips
3 c. baby spinach
1 avocado, thinly sliced
1-2 t. hot sauce, to taste
In a large bowl, combine the eggs, garlic powder, half & half, olive oil, and salt and pepper to taste. Whisk until smooth and the ingredients are combined.
In a 10-inch non-stick skillet, over medium heat, melt ½ Tbsp of butter. Pour ¼ of the egg batter into the skillet and swirl the pan to evenly coat the bottom.
Reduce the heat to just below medium and cover the skillet. Cook just until the egg batter sets and is cooked through about 3-4 minutes. Be careful not to overcook.
Transfer the egg wrap to a platter and set it aside. Repeat with the remaining batter.
Add bacon to another skillet and cook until desired crispness. Transfer the bacon to a plate lined with paper towels. Reserve 1 Tbsp of the bacon grease and discard the rest. Add the baby spinach to the skillet and season to taste with salt and pepper. Cook for about 2 minutes, stirring occasionally.
Plate each egg wrap on a plate, top with the spinach, avocado, and then bacon.
Fold the wrap and enjoy!