Versatile, Zero-Carb Egg Wrap Recipe

By: Michael Lam, MD, MPH; Justin Lam, ABAAHP, FMNM; Carrie Lam, MD


An egg wrap recipe using farm fresh eggsYou can enjoy this delicious and healthy breakfast every morning free of empty calories. This egg wrap recipe can even be prepared the night before for those in a hurry. It’s easy, healthy, and good for you.

Breakfast is by far the most crucial meal of the day. This is because cortisol levels peak between 6 and 8 a.m. At this time, many people have no appetite and choose to skip breakfast. But even though you may not be in the mood to eat, your body still requires the same amount of energy to run.

Your best bet is to eat at least a small snack to jumpstart your day, even if you are not hungry. If time permits, though, cooking a healthy, enriching breakfast can make a big difference in your health. If you skip that meal, your blood sugar levels drop. Your adrenals then secrete cortisol to increase sugar levels to keep your body functioning. The extra cortisol can actually cause weight gain.

The wiser choice is to keep your body fueled in a healthy way so that it doesn’t have to call on the adrenals for emergency energy. The adrenal glands play a vital role in our overall health and keeping them healthy and balanced is also important.

You can get your body jump-started in a healthy way by making healthy breakfast choices such as the egg wrap recipe below.

Benefits of Eggs

Eggs contain essential vitamins and minerals that the body needs and that must be obtained primarily from the food we eat. If you can, try to buy eggs from organic, free roaming chickens to avoid any pesticides, antibiotics, or growth hormones. Eggs contain:

  • Vitamin A
  • Vitamin B2 (riboflavin)
  • Vitamin B12
  • Vitamin B5 (pantothenic acid)
  • Vitamin D
  • Vitamin E
  • Biotin
  • Choline
  • Folic Acid
  • Iodine
  • Iron
  • Lutein and zeaxanthin
  • Phosphorus
  • Protein
  • Selenium

With all these elements, eggs are a great source of nutrients. The protein in eggs keeps muscles strong and keeps you energized for longer. It also helps make you feel full, reducing snacking and overall caloric intake for sustainable weight. Eggs are also a good source of long-chain omega-3 fatty acids, contributing to a healthy brain, good vision, and strong immune system. As long as you do not have egg allergies, turning to eggs as a regular source of protein is a wise choice.

The Importance of Breakfast

Breakfast has conclusively been linked to good health. It boosts your metabolism, gives you energy to start your day, and increases focus. It also reduces your risks for having problems with bad cholesterol, heart issues, and obesity. Eating breakfast has even been linked to reducing stress and improving mental performance.

Research conducted at the Sussex Innovation Centre in the U.K. concluded that volunteers who ate breakfast had an 89% reduction in anxiety when faced with challenging situations. In today’s extremely fast-paced and stress-inducing society, managing anxiety is vital to life.

In addition, there is a correlation between stress, metabolism, and many different body functions, referred to as the NeuroEndoMetabolic (NEM) Stress Response. Eating breakfast is something that can help set your metabolism on the right foot for the day so it can better cope with stress.

In essence, breakfast truly is the most important meal of the day. For overall well-being, it’s always wise to make sure your body gets what it needs, when it needs it. If questions arise, it can be beneficial to receive dietary coaching or nutritional coaching from experts in the health and wellness field. In the case of some people, such as those with Adrenal Fatigue Syndrome (AFS), the body’s ability to process and assimilate nutrients is compromised, so make sure you take proper precautions for your body.

Egg Wrap Recipe

There are many ways to incorporate eggs into your diet to ensure you are receiving all the health benefits eggs have to offer. Here is a tasty and easy way to incorporate eggs into your diet.

Preparation Time: 5 minutes
Cook Time: 2 minutes
Total Time: 7 minutes

Egg Wrap Recipe Ingredients:

  • 1 egg for each wrap you’re cooking
  • An egg wrap recipe with Olive oil

  • Olive oil, or your preference of oil
  • Salt and pepper to taste
  • Mixture of fresh herbs, finely chopped

Method:

  1. Heat olive oil over medium heat
  2. Whisk the eggs together and pour into the pan, rotating the pan so that the egg spreads out and creates a thin layer at the bottom. The thinner the layer, the better it is for egg wraps.
  3. Sprinkle the herbs onto the thin layer of egg while it is still liquidy.
  4. Flip the eggs over when the first side is firm and slightly browned. Cook until the second side is firm and slightly brown.
  5. Remove the eggs from the heat, allowing them to cool.
  6. Add your favorite fillings, wrap up, and enjoy!

Note: If fresh herbs is are not available, you can use dried herbs.

Wrapping Ideas:

Wraps can be filled when they are cold or hot. Cheese will melt if you add it to hot wraps.

Here are some filling ideas for an Egg wrap recipe:

  • dried rosemary, chopped chives, mint or dill, cream cheese, and smoked salmon
  • fresh vegetable sticks with cream cheese make a sushi-like wrap
  • beans, cheese, and salsa make a burrito-style wrap
  • nut butter
  • humus

Before packing egg wraps in food storage containers, allow them to cool to avoid the eggs becoming soggy.

Get creative, and enjoy this healthy and versatile way to add eggs to your diet!

 
© Copyright 2017 Michael Lam, M.D. All Rights Reserved.


Dr. Lam’s Key Question

Calories 59.6; calories from fat 38; total fat 4.2g; protein 5.4g.


Egg wrap recipe