Keto Egg Roll Wrap

By Suzanne Anderson March 11, 2023 37 mins read 207 Views

This easy and delicious egg wrap recipe is perfect for quick snacks or lunch on the go. The light, protein-rich egg wrap makes it easy to grab and go. These wraps are delicious and filling, but not too dense. They can be made on their own, or with a dip.

Scrambled eggs are an excellent low-carb wrap alternative and offer a lot of benefits. Eggs are extremely protein-rich, full of healthy fats and have very few calories. They are full of vitamins, minerals, and carotenoids that can help prevent disease. And they taste delicious!

These egg wraps are packed with a flavorful mix. This flavorful stir fry combines minced pork and cabbage, with the bold flavors of sesame oil fresh ginger garlic and soy sauce. The Asian-inspired filling is deliciously contrasted with the light, creamy wrap. It will provide you more protein and other healthy nutrients.

We can only offer one tip: Use a nonstick pan. These will make it so much easier to cook your egg wraps. You can make 12 mini wraps with a small pan, while a larger one will yield six larger wraps. Serve each one with a small portion of stir-fry, making sure to not over-cook it. These are delicious hot or cold, and can be eaten straight from the pan or frozen. Enjoy with a dip of choice.

4 servings of Keto Eggroll Wrap

The Preparation

1 Tablespoon sesame Oil
12 ounce Ground Pork
3 Tablespoon fresh ginger, grated
3 tablespoon fresh garlic, minced
1 1/2 cups green cabbage, chopped
1/4 cup orange, shredded
1/4 cup gluten free soy sauce
8 large egg
1/2 teaspoon Salt
1 teaspoon avocado oil

Execution

1. Prepare all the ingredients and measure them out.

2. Place the sesame oil, ground pork, grated ginger and minced garlic in a large frying pan on medium heat.

3. Mix the meat together until it starts to brown.

4. Mix in the shredded cabbage, shredded carrots and gluten-free soy sauce. Mix all ingredients together and cook for about 3-5 minutes.

5. Crack the eggs in a large bowl. Season the eggs with salt.

6. Mix them until well combined.

7. Add the avocado oil to a frying pan on medium heat. Add the egg mixture until the pan is full. Allow it to sit for about 1-2 minutes.

8. Flip the egg wrap carefully and cook for about 1-2 minutes. Transfer to a plate.

9. Spread the vegetable and pork mixture on the wrap.

10. Roll the egg wrap in a burrito-like fashion. Then roll it over the pork and then fold the ends in half.

11. Serve and enjoy

There are 4 servings total of Keto Egg Roll Wrap. Each serving has 454 calories and 4.7g net carbohydrates. It also contains 33.1g of fat, 30.2g protein.

NUTRITION	Calories	FAT	CARBS	FIBER	NET CARBS	PROTEIN
1 tablespoon sesame oil	120	13.6	0	0	0	0
Ground pork, 12 oz	895	72.1	0	0	0	55
Fresh ginger, 3.00 oz	14	0.1	3.2	0.4	2.8	0.3
Fresh Garlic: 3.00 teaspoon	13	0	2.8	0.2	2.6	0.5
1.50 cups green cabbage	34	0.1	7.8	3.4	4.5	1.7
0.25 cup carrot	14	0	3.2	1.2	2.0	0.3
0.25 cup gluten free soy sauce	56	0	3.8	0	3.8	7.5
8.00 large egg	629	41.8	3.2	0	3.2	55.3
Salt 0.50 teaspoon	0	0	0	0	0	0
1 teaspoon avocado oil	40	4.5	0	0	0	0
Totals	1815	132.4	24	5.1	18.9	120.7
Per Serving (/4)	454	33.1	6	1.3	4.7	30.2

Keto Egg Roll Wrap

40 minutes

Yield: 4 portions

Calories per serving: 454

Fat per serving: 33.1g

The Preparation

1 tablespoon sesame oil
Ground pork 12 oz
3 tablespoons grated fresh ginger
3 tablespoons minced fresh garlic
1 1/2 cups green cabbage, shredded
1/4 cup chopped carrot
1/4 cup gluten free soy sauce
8 large egg
1/2 teaspoon salt
1 tablespoon avocado oil

Execution

Prepare all the ingredients and measure them out.
Place the sesame oil, ground pork, grated ginger and minced garlic in a large frying pan on medium heat.
Mix the meat together until it starts to brown.
Mix in the shredded cabbage, shredded carrots and gluten-free soy sauce. Mix all ingredients together and cook for about 3-5 minutes.
Crack the eggs in a large bowl. Season the eggs with salt.
Mix them until well combined.
Add the avocado oil to a frying pan on medium heat. Add the egg mixture until the pan is full. Allow it to sit for about 1-2 minutes.
Flip the egg wrap carefully and cook for about 1-2 minutes. Transfer to a plate.
Spread the vegetable and pork mixture on the wrap.
Roll the egg wrap in a burrito-like fashion. Then roll it over the pork and then fold the ends in half.
Serve and enjoy

Notes

There are 4 servings total of Keto Egg Roll Wrap. Each serving has 454 calories, 33.1g of fat, 4.7g net carbohydrates, and 30.2g of protein.

https://www.ruled.me/keto-egg-roll-wrap/

Ruled.Me

Ruled Me first published the post Keto Egg Roll Wrap

By: Sarah Shaeffer
Title: Keto Egg Roll Wrap
Sourced From: www.ruled.me/keto-egg-roll-wrap/
Published Date: Tue, 10 Jan 2023 10:00:22 +0000

Frequently Asked Questions

Can you eat rice on keto?

Hesitating? Are you unsure how or whether rice should be included in a ketogenic diet? It is possible to incorporate rice into your ketogenic diet, but it could be detrimental to your well-planned diet.

Rice, a grain-based carbohydrate, is very high in energy per serving. When you are watching your carb intake or trying to reduce calories, rice should be limited in quantity. Certain varieties, like the cauliflower and broccoli rice are low in carbohydrates, yet still provide essential nutrients, including vitamin C, fiber, and even protein.

Cauliflower has only 3g net carbs per cup of cooked cauliflower, making it a great choice for people trying to keep ketosis. That said, even with this readily available substitution, there are other helpful tips to know before incorporating it into your meals: use a small amount carefully portioned out (or pre-measured) and put aside for your meal; check the packaging for any added ingredients (such as salt) as these might affect net carbs; bake instead of fry for further calorie reduction; add flavorful toppings with healthy fats such as avocado, and finally ensure enough hydration throughout the day to reduce potential bloating from any additional starches you receive from your meal containing rice.

When done correctly, adding healthy grains such low-carb options like cauliflower rice can boost essential vitamins and minerals. So if you're wondering if you should eat rice on keto? Consider the nutritional value of each variety, as well as how much you include with your meals.

Can I cheat on keto for 1 day?

It's easier than ever to find options that are outside the norm. With information flowing like water, it's tempting to ask if you can stretch out the boundaries of your diet and cheat for a day, all while maintaining your healthy streak.

The truth is, however, not what you might expect. When it comes to going keto, there is no room for compromise. You will reap the maximum benefits of this lifestyle if you strictly follow your diet. This will promote long-term sustainability in weight loss and overall health.

Cheating on keto could cause you to lose track of any progress made towards your goals and slow down the process that leads to you achieving your goals. Your body will not respond well to sugary or greasy foods, which can lead to a decrease in ketogenic diet results.

The occasional slip-ups can be harder to avoid than the diet itself. So it's important to assess the impact of different factors, such as age, activity level, and genetics.

Even though temptation may cloud your judgment, ultimately, you are the only one who can decide what is best for your health and well-being.

Can I eat a vegetarian keto diet without being a vegetarian?

It all comes down to understanding the principles of a vegetarian keto lifestyle and how it works. It's not so complicated as you might think. A vegetarian keto diet requires that you cut out animal products and find plant-based foods with high amounts of fats and low carbs.

It is important to maintain a healthy macronutrient balance when you are following vegan keto. This involves monitoring the amount of carbohydrates, protein, and fat in each meal. Fat should be increased and protein should be reduced. To achieve a metabolic state called nutritional ketosis, you need to reduce the amount of carbohydrates that are consumed. This will enable your body use fat as an energy source instead of glucose.

You'll need to calculate macros and monitor carbohydrate intake. Vitamin B12 is another important component of any vegan ketogenic lifestyle. Many people lack this essential vitamin due to poor diets.

Learning about plant-based options such as tofu and tempeh, along with some strategic supplementation with macro counting, will help you reach your nutrient goals for a successful vegetarian keto diet.

Statistics

Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)

External Links

How To

Common Mistakes to Avoid on a Ketogenic Diet

To ensure success with a ketogenic diet, it is important to do so correctly. It is common for people to make errors when they start their ketogenic journey. This can greatly impact their progress.

It is vital to pay attention what food you eat and how often. Eating too much fat or making bad carb choices can lower ketone production and cause weight gain. You should monitor the amount of carbohydrate, fat, and proteins you consume for each meal.

Accidentally consuming hidden carbohydrates could seriously hamper your efforts. Hidden carbs can be found in processed meats, parmesan cheese and other seemingly innocent foods. It's crucial to carefully read labels. Be aware that restaurant meals can often contain more carbs than recommended due to the addition of sauces or starches, such as potatoes or rice.

Insufficient water intake can make it difficult to follow a keto-friendly lifestyle. During ketosis, the body needs a lot of fluids, particularly during the induction phase and while adapting to fasting. Failure to follow this simple rule could cause negative side effects like headaches and fatigue.

You shouldn't expect miracles in a matter of hours! It takes time for the body's metabolism to switch to fat burning over glucose. Be patient with yourself and the "keto community" as you make your way! To stay motivated, keep track of your progress. But remember that it will take time. Don't lose heart!