These homemade egg white wraps are packed with protein! They are the perfect low carb, gluten free alternative to bread or tortilla. This is a low-cost, easy recipe to make!
You’ve probably seen egg white wraps advertised as a new health trend at many grocery stores. Some places call them egg-white tortillas. Making your own homemade egg white wrap is a cheap and healthy alternative to purchasing them at the store.
These delicious wraps can be filled with almost any ingredient –from chicken to hummus, to veggies, the options are unlimited. In the recipe below, I’ll teach you how to make the wraps, fill them and wrap them.
Reasons to Love This
- The egg white wraps are high in protein and low in carbs. Each wrap contains 11 grams of protein. The high protein content makes them an easy breakfast that will keep you full for a long time.
- These egg white wraps are an easy meal to make in advance! They store great in the freezer, and defrost quickly.
- The wraps are gluten free. They are a perfect alternative to using a tortilla for the wrap or a slice of bread.
- There are only 2 ingredients involved and you may already have them on hand. Prep and cook the wraps in under 10 minutes!
- Egg Whites: you can either use egg whites from whole eggs which have been cracked and separated from the yolk, or you can use the egg white beaters from the carton. This recipe also works with whole eggs which have the yolk, however, the nutritional content will be different.
- Almond Flour: make sure to use super fine ground almond flour. Any other type will not work, as it will provide too much texture. Readers have asked if they can sub coconut flour; this is not recommended, as the coconut flour absorbs too much moisture.
How to Make the Egg White Wraps
Add a small amount of olive oil or nonstick pan spray release to a small frying pan. The pan should be about 8-9 inches in size. Preheat the pan to medium heat and cover the entire bottom of the pan with oil.
Make the egg mixture. Separate the yolk from the egg white if using whole eggs. Add the almond flour.
Use an electric mixer and beat for about 1-2 minutes, until the ingredients are combined and fluffy. Note: you can also use a blender to mix the eggs.
Test the pan to make sure it’s hot by adding a small droplet of water. If the water sizzles, it is hot. Note: do not heat the pan over high heat, as this is too hot and will cause the egg to burn immediately.
Add the egg mixture to the preheated pan. Add just enough to cover the entire bottom of the pan and create a very thin layer. It helps to rock the pan side to side to spread the egg out evenly.
Let the eggs cook for about 1-2 minutes until bubbling. Use a large spatula and slide under the entire egg wrap. Flip and cook for another minute.
Repeat the process with the remaining eggs.
The best part about these egg wraps is that they are so versatile and go with almost any filling! Here are some of my favorite ways to fill them:
- Breakfast wrap: add chopped sausage, turkey bacon, and cheese.
- Add chopped chicken, turkey bacon, and ranch
- Veggie wrap: use spinach, hummus, red pepper strips, and sliced carrots
- Make a keto wrap: add in extra fat by slicing an avocado. Top with chicken or ground turkey for more protein
- Add sliced deli turkey, sliced cheese, lettuce, and mayo
- Make a cheeseburger wrap: add ground beef or ground turkey, cheese, ketchup, mustard, and pickles.
How to Roll the Wraps
Once you’ve filled the wraps with your desired ingredients, it’s time to roll them! The most important tip for this is not to overfill the wraps. The wraps are fragile, so add a small number of toppings; usually ¼ cup to ½ cup depending on the item.
Add your condiments first to the center of the wrap. Next, add the toppings to the center of the wrap. Then simply fold one end up cover the toppings. Next, fold both sides over the middle to create a wrap.
Refrigerator: Lay the egg wraps flat on a plate. Stack a piece of wax paper or parchment paper between each wrap. Cover and store in the refrigerator for up to 3 days.
Do not fill the wraps until immediately before eating them; filling too soon will cause them to break and become soggy.
Freezer: Lay the egg whites flat. Place a piece of freezer paper between each wrap. Place in a large freeze-safe zip lock bag and freeze for up to 2 months.
- Be sure to use the correct-sized frying pan! This works best with a pan that is 8-9 inches. Anything larger will require more eggs and may not cook evenly or will be more difficult to flip.
- Wait to flip until the eggs bubble. This is similar to if you are cooking a crepe. Place the entire spatula under the egg to flip it all in one piece.
- The pan must be preheated and oil should cover the entire bottom of the pan before adding the eggs. It’s important the pan is preheated on medium heat and not on high heat. Too high of heat will cause the egg to burn.
- Almond flour can be substituted with finely ground oat flour. Use a 1:1 ratio.
- The whole egg whites can be substituted with liquid egg white beaters.
Frequently Asked Questions
3 tablespoons of egg white beater is equal to 1 egg. Since the recipe calls for 4 eggs, use 12 tablespoons (¾ cup) of egg white beaters.
The egg wraps contain 105 calories, 11 grams protein, and 4 grams carb per serving. Nutrition facts will vary based on the fillings added. If you are trying to keep this a low-carb meal, add fillings that are high in protein such as meat (chicken, ground beef, turkey) or high-fat foods like avocado or cheese.
It’s possible that you did not add enough egg to the pan, or that the pan was too big, to begin with. You can add ¼ teaspoon of xanthan gum to the mixture to help solidify them. Xanthan gum acts as a binder and will help hold the eggs together.
Yes, this recipe will work with whole eggs. The flavor and the nutrition content will vary slightly.
Egg White Wraps
- 1 frying pan 8 in
- 4 egg whites
- 4 tablespoon almond flour super finely ground
- Add a small amount of oil or spray to an 8 inch frying pan. Set the heat to medium.
- While the pan preheats, make the egg mixture. Combine the egg whites and almond flour in a medium bowl; mix using an electric mixer for 1-2 minutes until combined and fluffy.
- Once the pan is hot, spread the oil out so it covers the entire bottom. Add the egg mixture. Add just enough to cover the entire bottom of the pan and create a very thin layer. Tip: rock the pan side to side to spread the egg out evenly.
- Let the eggs cook for about 1-2 minutes, until bubbling. Flip by sliding a large spatula under the entire egg wrap.
- Cook for another minute, then remove from heat and set on a plate.
- Repeat the process with the remaining eggs.
- If using liquid egg white beaters and note whole eggs, use ¾ cup of egg whites.
- Almond flour: use super fine almond flour. Do NOT use almond meal
- This works best with an 8 inch pan. The recipe should make 2 egg wraps.
- Do not heat the pan over high heat. This will cause the pan to get too hot and the eggs will burn almost instantly when added to the pan.