Rice Paper Omelets
Rice paper, or bánh tráng, is a Vietnamese food made from rice flour, water, salt, and tapioca. These papers are naturally gluten-free and vegan, and are typically lower in calories and carbohydrates than other breads. If you’ve been to a Vietnamese restaurant (or Asian restaurant that serves Vietnamese cuisine), then you’ve likely seen spring rolls made with rice paper. Not the same as the deep fried variety you’ll find at a lot of Chinese restaurants, these spring rolls (sometimes also called “fresh rolls”) have a clear-ish outer appearance and are often filled with fresh vegetables, herbs, or glass noodles, and dipped in a sauce.
So, where can you buy rice paper? There’s a good chance you might be able to find them right in your local grocery store! Many grocery stores have international aisles that feature ingredients and foods from other countries. If your local grocery store doesn’t carry these wrappers, then you can definitely find them in any Asian grocery store. Rice paper wrappers come in varying sizes; so the calories per wrapper do vary. In general though, one sheet of rice paper is going to have fewer calories than other equal sized breads such as pita, tortillas, and naan. Their unique texture makes them versatile for a lot of different uses, but they won’t necessarily always be an “even swap” for a tortilla, pita, naan or other breads. But that doesn’t mean there aren’t plenty of ways to use and enjoy these delicacies.
One of our favorite things about rice paper is its mild flavor, making it complementary to a wide variety of ingredients. You can go savory. You can go spicy. You could even go sweet! How about an omelet in rice paper? If you’ve never tried it, you’re going to love it! The rice paper provides a vessel for holding the eggs and toppings in place - even creating something you can eat with your hands if you like - while also adding a little layer of crunch to your omelet! The best part, you can make a rice paper omelet in under 10 minutes - making them an easy, quick option for breakfast (or lunch or dinner - we won’t judge!).
Today we’re excited to share with you three of our favorite ways to make rice paper omelets. Truly though, our three recipes only graze the surface of what you could do - so feel free to experiment with all kinds of flavors that you love. We like to think when it comes to omelets, there are very few wrong answers!
Caprese Rice Paper Omelet
Ingredients:
- 1 large rice paper, approximately 40-50 calories
- 1 egg
- 1-1.5 oz. mozzarella, shredded*
- 2 oz. cherry tomatoes, thinly sliced
- Basil leaves, torn or sliced
- Optional: balsamic vinegar
*MRC Clients: refer to your menu for exact protein portion sizes. This recipe uses 1/2 serving of hard cheese.
Instructions:
- Heat a skillet over medium heat and spray with cooking spray. Add the rice paper and crack the egg on top and swirl and spread over most of the wrapper using chopsticks or a spatula. Once the egg begins to cook and set, about a minute, sprinkle the cheese overtop and let cook until beginning to melt, about another minute. Add the tomatoes and let everything continue warming for another minute.
- Remove the pan from the heat and sprinkle the basil overtop. Using a spatula, fold the omelet in half once and then in half again so you have quartered triangles. Move to a plate, sprinkle with more basil and drizzle with balsamic vinegar if desired. Allow to cool for a few minutes before enjoying!
Makes 1 Serving | Serving Size: entire recipe | One Serving Replaces: 1 carbohydrate, 1 protein, 1/4 vegetable
Southwest Egg White Rice Paper Omelet
Ingredients:
- 1 large rice paper, approximately 40-50 calories
- 3 egg whites
- 1/2 oz. green onions, thinly sliced
- 1.5 oz. peppers, finely diced
- 2 oz. avocado, divided
- Sea salt, black pepper, and cumin or chili powder
Instructions:
- Heat a skillet over medium heat and spray with cooking spray. Dice half of the avocado and slice the other half. Add the rice paper and crack the egg on top and swirl and spread over most of the wrapper using chopsticks or a spatula. Let the egg whites cook for a minute or two and then sprinkle the peppers and diced avocado overtop. Let everything continue cooking and warming until the egg whites are set.
- Remove from the heat and sprinkle the green onions on top along with a pinch of salt, pepper, and cumin or chili powder. Using a spatula, fold the omelet in half and then in half again so you have quartered triangles. Move to a plate, top with the sliced avocado, sprinkle with more chili powder or cumin, and allow to cool for a few minutes before enjoying!
Makes 1 Serving | Serving Size: entire recipe | One Serving Replaces: 1 carbohydrate, 1 protein, 1 healthy fat, 1/4 vegetable
Sriracha Rice Paper Omelet
Ingredients:
- 1 large rice paper, approximately 40-50 calories
- 1 egg
- 1 oz. sharp cheddar cheese, shredded
- 1 oz. green onion, thinly sliced
- 1 oz. jalapeno pepper, finely diced
- Sriracha
*MRC Clients: refer to your menu for exact protein portion sizes. This recipe uses 1/2 serving of hard cheese.
Instructions:
- Heat a skillet over medium heat and spray with cooking spray. Add the rice paper and crack the egg on top and swirl and spread over most of the wrapper using chopsticks or a spatula. Once the egg begins to cook and set, about a minute, sprinkle the cheese overtop and let cook until beginning to melt, about another minute or two. Add the jalapenos and allow to continue cooking and warming until the egg is completely set.
- Remove the pan from the heat and sprinkle the green onions overtop along with a squeeze of sriracha. Using a spatula, fold the omelet in half once and then in half again so you have quartered triangles. Move to a plate, sprinkle with more green onions and sriracha as desired. Allow to cool for a few minutes before enjoying!
Makes 1 Serving | Serving Size: entire recipe | One Serving Replaces: 1 carbohydrate, 1 protein, 1/4 vegetable
Looking for other ways to experiment with and enjoy rice paper? Be sure to give our Vegetable Spring Roll recipe a try!
