This crispy rice paper omelette is a fluffy egg, spinach and tomato omelette folded into a square, wrapped in softened rice paper and pan fried until golden. It’s an easy rice paper egg wrap that’s naturally gluten free, ready in about 20 minutes and packs 22g of protein, so it makes a filling breakfast with rice paper or a quick lunch.
This one is from my 100 ways to have eggs series, and it’s still one of my favourites. Unlike fresh rice paper rolls, this dish is all about the crunch. I love that the rice paper goes from soft to shatteringly crispy in the pan, while the omelette inside stays soft. It’s the rice paper egg breakfast I make when I want something that feels a bit special but still only uses one pan and a handful of ingredients.
Key ingredients for a rice paper omelette
Eggs: three eggs make a generous omelette and give you 22g of protein. Whisk them in a small bowl with a fork until smooth.
Rice paper: you need three sheets. Two go underneath as a double layer so the wrap doesn’t tear, and the third goes around the outside for extra crunch. Rice paper is made from rice flour, tapioca and salt, so this is a naturally gluten free wrap, but always check the label.
Spinach and tomato: a handful of spinach and one chopped tomato make it a rice paper veggie wrap with colour and freshness. Squeeze out any watery seeds from the tomato if it’s very juicy, so the omelette sets properly.
Seasoning and sesame: salt, black pepper and garlic granules season the eggs, and a teaspoon of sesame seeds on top of the omelette gives a nutty crunch. A little olive oil spray is all you need for the pan.
How to make a rice paper egg wrap
Cook the omelette first over a medium heat with a lid on, so it sets gently without browning too much, then fold the edges in to make a neat square. Dip the rice paper in warm water for just a few seconds. It should still feel slightly firm when you take it out, as it keeps softening on the board. Lay two sheets overlapping, add the omelette and sesame seeds, fold it up, then wrap the third sheet around it. Back in the pan it goes, for 2 to 3 minutes on each side until golden and crispy.
If you’re wondering how to wrap rice paper without it sticking or tearing, the trick is a damp, not wet, board and not over soaking the sheets. Rice paper that sits in water too long turns gummy and splits when you fold it.
Rice paper omelette fillings and dips
Rice paper with egg is a brilliant base, and you can change the filling every time. Sliced spring onions (green onions or scallions), cooked shrimp, smoked salmon, ham or a little feta all work well with egg and rice paper. For heat, add chilli flakes or 1/4 tsp paprika to the eggs, and a pinch of dried oregano works well with the tomato. To serve, a quick dip of a tablespoon of soy sauce with fresh ginger and garlic is lovely, or add a spoon of chili crisp or sriracha.
A note from your nutrition coach
Three eggs give this rice paper egg omelette about 22g of protein for around 360 calories, which is a great amount for breakfast to keep you full until lunch. Rice paper is lighter than most wraps or bread, so most of the energy here comes from the eggs, and the spinach and tomato add fibre and vitamins. If you want to make it even more filling, add a side of avocado or a few slices of smoked salmon.
If you love this, try my Rice Paper Spanakopita or my Sweet Potato Wrap, and have a look at my Rice Paper Recipes for more healthy rice paper wrap recipes. If you’re after another rice paper egg recipe, the spanakopita uses a very similar technique. You can watch me make it on Instagram too.
Enjoy,
Alex 🙂
Alexarciab's Healthy Eating Club
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Join the club, it's freeCrispy Rice Paper Omelette Wrap (Rice Paper Egg Wrap, Gluten Free)
A crispy rice paper omelette made with three eggs, spinach and tomato, folded into a square and wrapped in pan-fried rice paper. An easy, gluten free rice paper egg wrap and a high protein rice paper breakfast in about 20 minutes.
Ingredients
Instructions
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In a small bowl, whisk the eggs with the salt, pepper and garlic granules, then stir in the chopped tomato and spinach.
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Spray a frying pan with olive oil spray and set it over a medium heat. Pour in the egg mixture, cover with a lid and cook gently until the top is almost set.
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Fold the edges of the omelette in to make a square, about the size of your rice paper, and set it aside on a plate.
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Dip two rice paper sheets in warm water for a few seconds until just pliable, then lay them overlapping on a clean board.
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Place the omelette in the centre, sprinkle over the sesame seeds and fold the rice paper over to seal. Soften the third sheet and wrap it around the outside for an extra crispy layer.
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Return the wrap to the pan over a medium heat and cook for 2 to 3 minutes on each side until golden and crispy. Slice in half and serve warm.
Nutrition Facts
Nutrition Facts
Servings: 1 ServingCalories:360kcalTotal Fat:16.4gSaturated Fat: 4.9gTrans Fat: 0gSodium:570mgTotal Carbohydrate:29.9gDietary Fiber: 2.3gSugars: 3.8gProtein:21.8g
Note
- Don't over soak the rice paper: a few seconds in warm water is enough, it keeps softening on the board.
- Double layer: two sheets underneath stop the wrap tearing, and the third sheet gives the crispiest outside.
- Use a non-stick pan over a medium heat, too hot and the rice paper burns before it crisps.
- Filling ideas for a rice paper breakfast wrap: spring onions, cooked shrimp, smoked salmon, ham or a little feta.
- Dips: soy sauce with fresh ginger and garlic, chilli oil, sriracha or sweet chilli sauce.
- Storage: best eaten fresh. Leftovers keep in an airtight container in the fridge for 1 day, reheat in a dry pan to crisp up. Not suitable for freezing.
- Nutrition is for the whole wrap, made with 3 large eggs and olive oil spray.
