Folded Egg Breakfast Wrap (Dairy-Free, Low Carb)

Table of Contents
This is the kind of breakfast I come back to when I want the day to start clean. It’s not fancy or complicated, but it gives me exactly what I need. Something warm, balanced, and easy to prepare. Something that keeps me even, without pulling me into a crash or a craving spiral two hours later.
I’ve stopped trying to be creative in the morning. What I want is rhythm. I want food I trust, built from ingredients that are always in the kitchen. Two eggs, a splash of oat milk, a tortilla that holds its shape, and a little plant butter to coat the pan. If I have baby spinach, I’ll layer some into the fold. I eat one half of the wrap while it’s hot and freeze the other for tomorrow. It’s one less thing to think about.
There’s no dairy, no sugar, and nothing that throws things off. Just something warm and familiar, made quickly, and meant to support everything else I’m trying to do.
Ingredients
- 2 eggs
- 2 tbsp Planet Oat Unsweetened Oat Milk
- 1 tbsp Country Crock Plant Butter (Avocado Oil)
- 1 Mission Carb Balance Whole Wheat tortilla
- Sea salt and black pepper
- Optional: a handful of baby spinach
- Optional sides:
- Applegate Chicken & Sage Sausage (2 links)
- A small handful of fresh cherries (about 6)
Method
-
Whisk the eggs.
Crack two eggs into a bowl with oat milk and a pinch of sea salt. Whisk until the mixture is smooth and fully blended. -
Heat the pan.
Place a nonstick griddle or skillet over medium-low heat. Add the plant butter and let it melt evenly across the surface. -
Warm the tortilla.
Once the pan is hot, lay the tortilla on it and toast for 30 to 60 seconds per side until it’s soft and lightly browned. Set it aside on a plate. -
Cook the eggs.
Pour the egg mixture into the pan. Let it settle and cook undisturbed.Once the eggs are mostly set but still pliable, fold them gently in half, then again into a rectangular shape that fits neatly into the tortilla.
-
Assemble the wrap.
Place one folded egg portion onto the tortilla. If using baby spinach, add it before folding the wrap closed. Season with black pepper. Wrap tightly, eat one now, and cool the second to freeze for the next day. -
Serve with sides (optional).
Add sausage and cherries if you want to round it out or keep it simple with just the wrap.
Nutrition (Per Serving)
This was the full plate: one egg folded into a full low-carb tortilla, two chicken sausages, and a small handful of cherries.
Item | Calories | Protein | Carbs | Fiber | Net Carbs | Fat |
---|---|---|---|---|---|---|
1 egg | 70 | 6g | 0g | 0g | 0g | 5g |
1 tbsp oat milk | 10 | 0g | 2g | 0g | 2g | 0g |
1/2 tbsp plant butter | 50 | 0g | 0g | 0g | 0g | 6g |
1 Mission Carb Balance tortilla | 70 | 5g | 19g | 15g | 4g | 2g |
2 chicken sausages | 80 | 8g | 0g | 0g | 0g | 6g |
6 cherries | 30 | 0g | 8g | 1g | 7g | 0g |
Total | 310 | 19g | 29g | 16g | 13g | 19g |
If I had eaten both eggs and the full tortilla, it would have added another 120 calories and 9 grams of protein.
Final Notes
I don’t need breakfast to impress me. I just need it to work. This one does. It’s fast, it’s clean, and it sets the tone for a better day. I know what’s in it. I know how I’ll feel after. And by the time I’ve sat down to eat, tomorrow’s is already done.