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High Protein Low Carb Breakfast Roll Ups

High Protein Low Carb Breakfast Roll Ups
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Fluffy egg white wraps are filled with savory scrambled eggs, creamy cottage cheese, and crisp turkey bacon for a high-protein, low-carb breakfast that keeps you full for hours. The roll ups are golden on the outside with a warm, melty center, perfect for meal prep or a quick morning meal.

Ingredients

Scale
  • 8 large egg whites (from 8 large eggs, about 1 cup / 240 ml)
  • 1/4 cup full-fat cottage cheese (60g)
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 4 large eggs
  • 2 tablespoons unsalted butter (28g), divided
  • 4 slices turkey bacon (120g, about 4 oz)
  • 1/4 cup shredded low-moisture mozzarella cheese (30g)
  • Fresh chives, chopped, for garnish (optional)

Instructions

  1. In a medium bowl, whisk together the egg whites, cottage cheese, 1/4 teaspoon of salt, and 1/8 teaspoon of black pepper until smooth and slightly frothy, about 1 minute. The cottage cheese should be mostly broken down into the egg whites to ensure even cooking.
  2. Heat a nonstick 8-inch skillet over medium heat. Add 1/2 tablespoon of butter and swirl to coat the pan. When the butter foams and subsides, pour 1/4 cup of the egg white mixture into the pan, tilting to create a thin, even layer—about 1/8 inch thick.
  3. Cook the egg white wrap undisturbed for 1-2 minutes, until the bottom is set and lightly golden and the edges begin to pull away from the pan. Flip carefully with a thin spatula and cook for another 30 seconds. Transfer to a plate and repeat with remaining butter and mixture to make 4 wraps total. Stack the wraps with parchment paper between them to prevent sticking.
  4. While the wraps cool, cook the turkey bacon in a separate large nonstick skillet over medium heat. Cook for 3-4 minutes per side until crispy and browned. Transfer to a paper towel-lined plate, then crumble or chop finely when cool enough to handle.
  5. In a small bowl, whisk the 4 whole eggs with the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. In the same skillet you used for the bacon, melt 1 tablespoon of butter over medium-low heat. Pour in the eggs and cook, stirring gently with a rubber spatula, until soft curds form and eggs are just set but still moist, about 2-3 minutes. Remove from heat immediately to avoid overcooking.
  6. Lay one egg white wrap on a clean work surface. Spoon 1/4 of the scrambled eggs (about 1/4 cup) in a line across the center of the wrap, leaving a 1-inch border on each side. Sprinkle with 1/4 of the crumbled bacon and 1 tablespoon of the shredded mozzarella.
  7. Fold the bottom edge of the wrap over the filling, then fold in the two sides, and roll tightly toward the top edge to form a neat cylinder. Place seam-side down. Repeat with the remaining wraps and filling.
  8. Heat the same skillet over medium heat. Place the roll ups seam-side down in the skillet (work in batches if needed) and cook for 1-2 minutes per side, turning gently, until golden brown and the cheese is melted. Serve immediately, garnished with chives if desired.
  9. For the best texture, serve the roll ups hot. Store leftovers in an airtight container in the refrigerator for up to 3 days.

Notes

Storage: Refrigerate roll ups in an airtight container for up to 3 days. To freeze, wrap each roll up individually in plastic wrap, then place in a freezer-safe bag for up to 2 months. Thaw overnight in the refrigerator. Reheat in a nonstick skillet over medium-low heat for 2-3 minutes per side, or in a microwave on 50% power for 45-60 seconds. For an extra protein boost, add 1 tablespoon of unflavored protein powder to the egg white mixture before cooking.

Nutrition

Keywords: breakfast roll ups, high protein breakfast, low carb breakfast, egg wraps, turkey bacon breakfast, cottage cheese breakfast, keto breakfast, meal prep breakfast, quick breakfast, healthy breakfast

Find it online: https://thehighproteinrecipes.com/high-protein-low-carb-breakfast-roll-ups/