Rice Paper Omelette Wrap

Name: Rice Paper Omelette Wrap
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Ingredients: 3 rice paper sheets; 2 eggs; 1 tomato, chopped; 30g (1 oz) spinach; Salt, pepper, garlic granules (to taste); 1 tsp olive oil; 1 tsp sesame seeds

If you’re looking for a high-protein, low-carb, and deliciously crispy breakfast or light meal, this Rice Paper Omelette Wrap is a must-try! Combining the savoury goodness of a classic omelette with the satisfying crunch of rice paper, this dish is packed with flavour, texture, and nutrition.

Rice paper wraps are commonly used in Vietnamese cuisine, often for fresh spring rolls, but here, they add a delightful crunch when crisped up in a pan. The eggs provide a great source of protein, while the tomatoes and spinach bring freshness and a boost of vitamins. The combination of garlic, sesame, and olive oil enhances the flavour profile, making each bite a perfect balance of taste and texture.

This Rice Paper Omelette Wrap is a fantastic option for those looking for a quick and nutritious meal that is also gluten-free. It’s versatile, easy to customise, and perfect for breakfast, brunch, or even a light lunch. Plus, with just a handful of ingredients and minimal cooking time, it’s a simple yet satisfying recipe that you’ll want to make again and again!

Why You Will Love This Recipe

High in Protein – Eggs provide a great source of protein to keep you full and energised.
Gluten-Free & Low-Carb – A great alternative to traditional wraps or bread.
Crispy & Satisfying – The sheet of rice paper adds a delightful crunch when pan-fried.
Quick & Easy – Ready in under 15 minutes with minimal prep.
Customisable – You can add different fillings to suit your taste.
Perfect for Any Meal – Enjoy it for breakfast, brunch, or a light lunch.

Ingredients (Serves 1)

3 rice paper sheets – These become crispy when cooked, giving the wrap a unique texture.
2 eggs – The base of the omelette, packed with protein and healthy fats.
1 tomato, chopped – Adds freshness and juiciness.
A handful (about 30g / 1 oz) of spinach – A great source of iron and vitamins.
Salt, pepper, and garlic granules to taste – Enhances the flavour of the eggs.
1 tsp (5 ml) olive oil – Used for cooking and adding healthy fats.
1 tsp (2g) sesame seeds – Adds a nutty crunch on top.

Method

Crack 2 eggs into a bowl and whisk them together.
Add salt, pepper, and garlic granules to taste.
Stir in the chopped tomato and spinach until well combined.

2. Cook the Omelette

Heat 1 tsp of olive oil in a frying pan over medium heat.
Pour in the egg mixture and cover with a lid, allowing the eggs to cook gently until the top is almost set.
Once nearly cooked, fold the edges in to form a square shape and set aside.

3. Prepare the Rice Paper Wrap

Hydrate the rice paper sheets by dipping them in warm water for a few seconds until pliable.
Lay two sheets overlapping on a clean surface to create a stronger wrap.

4. Assemble the Wrap

Place the cooked omelette in the centre of the rice paper.
Sprinkle the sesame seeds on top.
Fold the sides of the rice paper over the omelette, then roll it up tightly to seal.
Wrap the third rice paper sheet around it for extra crispiness and durability.

5. Cook Until Crispy

Return the wrap to the frying pan and cook over medium heat for a few minutes on each side until golden brown and crispy.
Remove from the heat, slice in half, and serve warm.

Nutrition

Calories: ~330 kcal
Protein: ~18g
Fat: ~12g
Carbohydrates: ~28g

(Note: Nutrition values may vary depending on the size of eggs and brand of rice paper used.)

Tips for Making This Recipe

Don’t over-soak the rice paper – It should be just soft enough to fold without breaking.
Use a non-stick pan – This prevents the omelette from sticking and makes flipping easier.
Cover the omelette while cooking – This ensures even cooking and prevents a runny centre.
Fold the omelette neatly – A compact omelette makes wrapping easier.
Double wrap for extra crispiness – Using two rice papers prevents tearing and gives the wrap more crunch.
Adjust the seasoning – Add chilli flakes for a spicy kick or herbs for extra flavour.
Don’t use too much filling – Overloading the wrap can cause it to break when rolling.

How to Best Serve This Recipe

With a Side of Avocado – Creamy avocado pairs beautifully with the crispy wrap.
Drizzled with Sriracha or Sweet Chilli Sauce – Adds a spicy or sweet contrast.
With a Fresh Salad – Serve alongside a simple cucumber and carrot salad.
With a Dipping Sauce – Try soy sauce, garlic yoghurt, or a peanut dipping sauce.
With Extra Sesame Seeds and Coriander – Garnish for added texture and flavour.
As a Meal Prep Option – Make ahead and reheat for a quick breakfast or snack.

Customise This Recipe

Make it Dairy-Free – No dairy is used, but you can add a dairy-free yoghurt dip.
Add More Protein – Mix in shredded chicken or smoked salmon.
Use Different Vegetables – Try mushrooms, peppers, or spring onions.
Make it Spicy – Add a pinch of chilli flakes or diced jalapeños.
Experiment with Herbs – Fresh basil, parsley, or coriander work well.
Use a Different Wrap – If you don’t have rice paper, try a wholemeal tortilla instead.
Try a Cheese Filling – Add a sprinkle of feta or grated cheddar before wrapping.

How to Store This Recipe

This Rice Paper Omelette Wrap is best eaten fresh for maximum crispiness. However, if you need to store it:

Fridge – Store in an airtight container for up to 1 day. Reheat in a dry pan to crisp it up.
Freezing is Not Recommended – Rice paper can become chewy when thawed.

Conclusion

This Rice Paper Omelette Wrap is an exciting twist on a traditional omelette, offering a crispy exterior with a soft, flavourful filling. It’s a fantastic high-protein, low-carb meal that’s quick, easy, and incredibly satisfying. With the combination of eggs, fresh vegetables, and sesame seeds wrapped in crispy rice paper, it’s a unique dish that can be customised to suit your tastes.

Perfect for breakfast, brunch, or a light lunch, this dish is a great way to enjoy something different while keeping it nutritious. Whether you enjoy it as it is or experiment with additional fillings and flavours, it’s sure to become a favourite in your meal rotation.

You can see this recipe on instagram: