These Low Carb Breakfast Roll Ups have been my go-to solution for busy mornings and lazy weekend brunches alike. I discovered the method during a hectic week when I needed something fast, filling, and friendly to a low-carb lifestyle. Two eggs folded into a thin omelet become a perfect vessel for savory ham and oozy cheese, and the result is portable, satisfying, and surprisingly elegant for such little effort. The texture is silky from the eggs and gooey from the cheeses, while the ham adds just the right amount of salt and chew.

I first tested this approach using small nonstick skillets and a few packages of deli ham; the version that stuck combined thinly sliced ham with both sharp cheddar and stretchy mozzarella for contrast. My family loved how the rolls held together and how quickly they cooled enough to eat — no burns, no mess, just hands-on bites that travel well. These roll ups are perfect when you want low-carb, high-protein fuel that tastes indulgent without derailing your eating plan.

Ingredients

• Eggs (8 large): Use fresh, large eggs for a tender, flexible egg sheet. Fresh eggs set more evenly and have richer yolks — organic or farm-fresh eggs give extra color and flavor.
• Sliced ham (1/2 pound): Thinly sliced deli ham works best. Look for lower-sugar, minimally processed options (Black Forest or Boar's Head-style hams). Thinner slices lay flat and roll easily without adding bulk.
• Shredded cheddar (1 cup): Sharp cheddar adds a salty bite and depth. Pre-shredded is convenient, but freshly shredded from a block melts more smoothly.
• Shredded mozzarella (1 cup): Use part-skim or whole milk depending on how rich you like it. Mozzarella provides stretch and helps bind the roll together.
• Garlic salt (1 teaspoon) and pepper to taste: Simple seasoning amplifies the egg flavor without overpowering the ham and cheeses.
• Milk (1/2 cup): A splash of milk (dairy or unsweetened unsalted alternative) helps thin the eggs slightly for a more pliable sheet; use whole milk for creamier texture.
• Nonstick cooking spray: Ensures easy release; you can also use a thin brushed layer of butter or neutral oil (about 1 teaspoon).

Instructions

Heat the skillet: Place a medium-sized nonstick skillet over low-medium heat and coat lightly with nonstick spray or about 1 teaspoon of butter. A medium pan (8–10 inches) creates an ideal thickness for the egg sheet — too small and the roll will be bulky, too large and the sheet will be too thin to hold fillings. Whisk eggs and seasoning: Crack two eggs into a bowl for each roll-up batch (you'll do this twice if making four rolls at once). Add 1/4 teaspoon garlic salt, a pinch of black pepper, and a splash of milk (about 2 tablespoons). Whisk until the whites and yolks are combined and the mixture has a uniform pale yellow color. Cook the egg base: Pour the egg mixture into the preheated skillet and tilt to spread evenly. Let the bottom set without stirring — this typically takes 1–2 minutes. You want the edges to pull slightly from the skillet and the surface to still be slightly glossy; that indicates the top will finish cooking under the lid without drying out. Add fillings and melt: Lay four slices of ham onto the set egg layer (two slices per half if you plan to roll in two sections), then sprinkle 1/4 cup cheddar and 1/4 cup mozzarella over the ham. Cover with a lid for 30–60 seconds to steam and melt the cheese and finish cooking the top of the eggs — the goal is fully set eggs and molten cheese. Roll and seal: Turn the stovetop off. Using a thin spatula and a fork for control, start at one edge and roll the egg over the ham, keeping the roll as tight as possible. If rolling in the pan, let the seam contact the warmed skillet for a minute to help it seal; alternatively, transfer to a plate and roll there. Repeat with the remaining eggs to make four rolls total. Slicing and serving: Slice each roll in half for a hearty serving or into coin rounds for bite-sized pieces. Serve immediately while cheese is warm and stretchy, or cool quickly for a portable option. If reheating later, warm gently to avoid rubbery eggs.

Storage Tips

Cool the rolls to room temperature (no more than 2 hours at room temp), then wrap individually in parchment or place in an airtight container. Refrigerate for up to 4 days. For freezing, place rolls on a sheet tray to freeze separately for an hour, then transfer to a freezer bag; they’ll keep well for up to 3 months. Reheat from frozen wrapped in a damp paper towel in the microwave for short bursts, or thaw overnight and reheat in a skillet over low heat to preserve texture.

Ingredient Substitutions

To swap proteins: use turkey, chicken breast slices, or smoked salmon (omit garlic salt for smoked salmon and add dill). For dairy-free options, replace cheeses with vegan melters or omit and add avocado slices. Replace milk with unsweetened almond or coconut milk to reduce lactose. If you prefer more flavor, add a teaspoon of Dijon mustard or a pinch of smoked paprika to the eggs for a smoky kick.

Serving Suggestions

Serve with a simple arugula salad dressed in lemon vinaigrette, sliced cherry tomatoes, or sautéed mushrooms for a balanced plate. For a brunch spread, arrange coin slices on a platter with pickled vegetables and a dollop of grainy mustard or sugar-free chutney. Garnish with chopped chives or parsley for color and a burst of freshness.

Cultural Background

Thin-omelet roll techniques appear across many cuisines — from Japanese tamagoyaki to French omelette folds — where eggs are transformed into pliable sheets to encase fillings. These roll-ups borrow from that global tradition, adapted for Western deli ingredients to create a portable, low-carb breakfast that nods to both technique and convenience.

Seasonal Adaptations

Spring: add blanched asparagus tips and a smear of cream cheese. Summer: use fresh basil and sun-dried tomatoes with mozzarella for a Caprese-inspired twist. Fall/winter: swap ham for roasted sausage slices and add a pinch of nutmeg to the egg mix for warmth. These swaps keep the base technique intact while reflecting seasonal produce.

Meal Prep Tips

Batch-cook multiple egg sheets and assemble the rolls cold for grab-and-go breakfasts. Store assembled rolls separated by parchment and refrigerate for quick morning reheats. For weekly meal prep, double the recipe and freeze half; portioning into individual servings saves time and prevents overcooking during reheat.

These roll ups are a simple, adaptable breakfast that celebrates the humble egg. They’re quick to make, pleasing to serve, and easy to personalize — once you master the pan technique, you’ll find yourself experimenting with fillings and flavors every week.