Crispy Rice Paper Omelette Wrap (Rice Paper Egg Wrap, Gluten Free)

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 :)