When it comes to starting your day right with a protein-packed breakfast that won’t derail your low-carb goals, look no further than this delicious and satisfying Breakfast Crunch Wrap. With a whopping 30 grams of protein and only three grams of net carbs, it’s the perfect way to fuel your morning. Let’s dive into the recipe!

breakfast crunch wrap


High Protein Breakfast Crunch Wrap

Course Breakfast
Cuisine American
Prep Time 5 minutes
Cook Time 5 minutes
Servings 1
Calories 316kcal


  • 1 standard-size low carb tortilla e.g., Carb Balance
  • 1 small taco-sized low carb tortilla e.g., Mission Zero Carb
  • 2 eggs
  • 2 tablespoons cottage cheese
  • 1-2 tablespoons shredded cheese a blend of cheddar, mozzarella, and Monterey Jack works great
  • 1 breakfast sausage patty Trader Joe’s Chicken Breakfast Sausage is an excellent choice
  • 1-2 teaspoons of your favorite chili crisp optional but adds a spicy kick


Scramble the Eggs and Cottage Cheese:

  • Begin by quickly scrambling two eggs and mixing in two tablespoons of cottage cheese. This combination adds creaminess and a protein boost to your wrap.

Add a Kick of Flavor:

  • Elevate the flavor by stirring in a couple of teaspoons of your preferred chili crisp. We love Momofuku’s chili crisp for its perfect balance of heat and flavor.

Assemble the Wrap:

  • Lay out one standard-size low carb tortilla on your workspace.
  • Sprinkle a generous amount of shredded cheese evenly over the tortilla.
  • Carefully spoon the scrambled egg mixture onto the center of the tortilla, creating a tasty protein-packed base.
  • Top the eggs with a breakfast sausage patty of your choice (we recommend Trader Joe’s Chicken Breakfast Sausage).
  • If you like it extra spicy, add another dash of chili crisp on top.
  • Finally, place a small taco-sized low carb tortilla on the very top to complete the wrap.

Fold and Cook:

  • Gently fold up the ends of the larger tortilla to cover the smaller one, creating a neatly wrapped package.
  • Heat a skillet over medium-high heat and place the wrap seam-side down.
  • Cook for a few minutes on each side until it’s beautifully golden brown and crispy.

Serve and Enjoy:

  • Once your Breakfast Crunch Wrap is perfectly crispy and the cheese is melty, remove it from the skillet.
  • Cut it in half or leave it whole, depending on your preference.
  • Serve it up and savor the delicious combination of textures and flavors in every bite.


Calories: 316kcal | Carbohydrates: 3g | Protein: 23g | Fat: 23g | Saturated Fat: 8g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.1g | Cholesterol: 370mg | Sodium: 556mg | Potassium: 265mg | Fiber: 1g | Sugar: 1g | Vitamin A: 607IU | Vitamin C: 0.3mg | Calcium: 124mg | Iron: 2mg

There you have it—an easy, high-protein breakfast Crunch Wrap that’s as tasty as it is satisfying. Whether you’re enjoying it at home or wrapping it up for an on-the-go breakfast, this recipe has everything you need to power through your morning with a burst of protein and minimal carbs. Enjoy!

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