Low Carb Breakfast Roll Ups are a delightful twist on the traditional breakfast burrito, combining scrambled eggs with melted cheese and deli ham for a filling, nutritious start to busy mornings. Growing up in the Midwest, Betty’s farmhouse breakfasts were always hearty and filling, but these days, she’s found a way to capture that same satisfaction without the heavy carbs from biscuits and toast.
I remember those Sunday mornings at Grandma’s farm when the kitchen table overflowed with eggs, ham, and melting cheese. The aroma of breakfast cooking would pull everyone from their beds before the rooster even crowed. Now, I’ve taken those same beloved flavors and rolled them into something you can grab with one hand on your way out the door – no bread or wraps needed, just pure protein-packed goodness. If you’re looking for more portable breakfast options, you might also enjoy my High Protein Breakfast Burritos or High Protein Savory Breakfast Pop Tarts. In my kitchen, I’ve perfected this technique over dozens of busy mornings, and I’m thrilled to share what I’ve learned. Your kitchen’s about to smell incredible!
What Makes This Low Carb Breakfast Roll Up So Special
After years of making breakfast for my family and now hosting Sunday gatherings, I’ve discovered that the best morning meals balance convenience with nutrition. These low carb breakfast roll ups deliver on both fronts, making them a staple in my weekly meal prep routine.
Here’s what makes this recipe a standout in my recipe box:
- Remarkably high protein with 37 grams per serving to keep you satisfied all morning
- Only 3 grams of carbs per roll up, making it genuinely keto-friendly
- Ready in just 15 minutes from start to finish, perfect for hectic weekday mornings
- No special wraps or bread needed – the eggs become the wrapper naturally
- Travels beautifully for breakfast on the go or office mornings
- Makes ahead wonderfully and reheats like a dream throughout the week
I’ve found that this recipe works equally well whether you’re feeding a hungry teenager before school or meal-prepping for the entire week. The combination of melted cheese and savory ham wrapped in fluffy eggs hits all the right notes without weighing you down. For more egg-based breakfast ideas, my Spinach Feta Sun-Dried Tomato Egg Muffins are another family favorite.
Ingredient Spotlight
Eggs: The foundation of these roll ups, eggs provide both structure and protein while creating a tender wrapper that holds everything together. I always use large eggs at room temperature, which spread more evenly in the pan and create a better rolling texture. Room temperature eggs are key – they flow better in the pan and set more uniformly.
Sliced Ham: Choose quality deli ham sliced thin enough to layer smoothly but thick enough to provide substantial flavor. In my kitchen, I prefer honey ham or black forest ham for a touch of sweetness that balances the savory cheese.
Cheddar Cheese: Sharp cheddar delivers bold flavor that stands up beautifully to the eggs and ham. I’ve learned that freshly shredded cheese melts better than pre-shredded varieties, which often contain anti-caking agents.
Mozzarella Cheese: This mild, creamy cheese adds wonderful meltability and stretchy texture to each bite. Betty’s tip: whole milk mozzarella creates richer flavor than part-skim varieties.
Garlic Salt: This seasoning blend does double duty, adding both savory depth and essential saltiness to the eggs. After years of making this, I’ve found that garlic salt distributes more evenly than using separate garlic powder and salt.
Milk: Just a splash of milk makes the eggs fluffier and more tender, creating a wrapper that rolls without tearing. I typically use whole milk, but any milk variety works in this recipe. You’ll use about 2 tablespoons per 2-egg serving, which equals 1/2 cup total for the full recipe.
Black Pepper: Freshly ground pepper adds a subtle heat and complexity that enhances all the other flavors without overwhelming them.
How to Make Low Carb Breakfast Roll Ups
Don’t worry if your first roll up isn’t perfect – even after years of making these, I sometimes get a small tear. The cheese acts like glue and holds everything together beautifully, so even imperfect rolls taste delicious.
Step 1. Heat your medium-sized skillet over low-medium heat (around 275-300°F) and coat it with nonstick spray. This prevents sticking while keeping the eggs tender. Avoid small skillets that make thick eggs or large ones that spread too thin. The first time I made these, I used my largest skillet and the eggs were paper-thin and tore immediately when I tried to roll them. That’s when I learned skillet size really matters.
Step 2. Betty always starts by cracking two eggs into a bowl, adding 1/4 teaspoon garlic salt, pepper to taste, and a splash of milk (about 2 tablespoons), then whisking until the mixture is completely uniform with no streaks.
Step 3. Pour your egg mixture into the prepared skillet and resist the urge to stir. Allow the bottom layer to set for about one minute. The bottom is set when you can gently shake the pan and the eggs don’t move like liquid – they’ll look matte rather than glossy on the bottom. This foundation is essential for successful rolling and prevents the ham from sinking.
Step 4. Once the bottom is firmly set but the top is still slightly wet, lay four slices of ham across the eggs, placing two slices on the left half and two on the right half. Then sprinkle 1/4 cup each of cheddar and mozzarella evenly over the ham.
Step 5. Cover the skillet with a lid for 2-3 minutes, which steams the top layer of eggs while melting the cheese beautifully. You’ll know it’s ready when the cheese is fully melted and the top of the eggs is no longer wet. Through trial and error, I learned this step is essential for proper rolling.
Step 6. When the cheese has melted and the eggs are set throughout, turn off the heat. Use a flat spatula to lift the edge and a fork to help guide the roll, starting from one side and rolling tightly toward the other so the ham runs lengthwise through the center.
Step 7. After rolling completely, let the seam rest against the hot pan for one minute to seal it together, then transfer to a cutting board where you can slice it in half or cut it into coins for serving. My grandkids prefer these cut into coins because they can pop them in their mouths on the way to school.
Step 8. Repeat this process three more times with the remaining ingredients to create four complete low carb breakfast roll ups, and enjoy them immediately or store them for quick breakfasts throughout the week.
Keeping This Recipe Fresh
I typically store these breakfast roll ups in an airtight glass or plastic container in the refrigerator where they stay fresh for 3-4 days. The key I’ve discovered is letting them cool completely before storing, which prevents condensation from making the eggs soggy. When I make a full batch on Sunday evening, my family has grab-and-go breakfasts ready through Thursday morning.
Betty’s freezing method works well for longer storage – wrap each roll up individually in parchment paper, then place them in a freezer-safe container for up to two months. The cheese and eggs freeze beautifully, maintaining their texture better than I expected when I first tried it. Just remember to label them with the date, as they look similar to other wrapped items in the freezer.
For the best texture, I reheat by microwaving for 60-90 seconds on 70% power, which warms them through without making the eggs rubbery. If you have a few extra minutes, reheating in a covered skillet over medium-low heat creates results that taste freshly made. My family prefers when I slice them in half before reheating, as the center warms more evenly.
Perfect Partners for Low Carb Breakfast Roll Ups
Fresh Avocado Slices: The creamy, rich texture of avocado complements the protein-heavy roll ups while adding healthy fats that keep you satisfied longer. I usually serve half an avocado per person alongside two roll up halves. For another delicious avocado breakfast option, try my Avocado Bacon and Egg Toast.
Mixed Berry Bowl: A small bowl of fresh strawberries, blueberries, and raspberries adds natural sweetness and antioxidants without derailing your low carb goals, plus the bright flavors contrast beautifully with the savory eggs.
Sauteed Spinach with Garlic: Quick-cooked spinach seasoned with garlic and a squeeze of lemon provides nutrients and a fresh, slightly bitter note that balances the richness of the cheese and ham. You might also enjoy my Mushroom Spinach Scrambled Eggs as a variation.
Cherry Tomatoes with Sea Salt: Halved cherry tomatoes sprinkled with flaky sea salt offer a burst of acidity and sweetness in every bite, cutting through the richness of the roll ups perfectly.
Crispy Bacon Strips: For mornings when you want extra indulgence, a few strips of crispy bacon alongside your roll ups create a complete breakfast plate that’s still keto-friendly and incredibly satisfying.
Sugar-Free Salsa or Hot Sauce: Many home cooks find success adding a spoonful of fresh salsa or a drizzle of hot sauce for a Southwestern twist that adds flavor without carbs.
FAQs
I recommend using a mix of whole eggs and egg whites if you want to reduce calories. Try using 4 whole eggs plus 4 egg whites for a lighter version that still rolls properly without tearing.
Betty’s solution is trying pepper jack for a spicy kick, Swiss for nuttier flavor, or Gruyere for something more sophisticated. Just avoid very soft cheeses like brie that won’t hold up to rolling.
The best approach I’ve tested is using a medium-sized skillet to get eggs that are neither too thick nor too thin, and waiting until the bottom is completely set before adding the ham and cheese.
Low Carb Breakfast Roll Ups
Ingredients
Equipment
Method
- Heat your medium-sized skillet over low-medium heat (around 275-300°F) and spray with nonstick cooking spray. Use a medium-sized skillet (not your smallest or largest) to ensure eggs are the right thickness for rolling.
- Pour egg mixture into the hot skillet and let it cook undisturbed for about 1 minute, allowing the bottom layer to set completely. The bottom is set when you can gently shake the pan and the eggs don’t move like liquid. This prevents the ham from sinking to the bottom.
- Once the bottom is set but top is still slightly wet, lay 4 slices of ham across the eggs (2 slices on the left half and 2 on the right half), then sprinkle 1/4 cup cheddar and 1/4 cup mozzarella evenly over the ham.
- Cover the skillet with a lid and cook for 2-3 minutes, or until cheese is fully melted and top of eggs is no longer wet.
- Turn off the heat. Using a flat spatula to lift the edge and a fork to help guide the roll, carefully roll the eggs from one side to the other as tightly as possible, so the ham runs lengthwise through the center.
- Let the seam rest against the hot pan for 1 minute to seal, then transfer to a cutting board. Cut in half or slice into coins as desired.
- Repeat steps 2-7 three more times with remaining ingredients to make 4 complete roll ups. Serve immediately or store for meal prep.
