Egg white wraps are easy 2 ingredient wraps you can make in minutes. They are pliable, gluten-free, low in carbs and high in protein. Simply add your favorite fillings and enjoy for breakfast or lunch.
I love eggs for breakfast. I often make omelette, which I fill with anything from spinach to cheese.
Today I wanted to try something new: a mix between an omelette and a tortilla. The result is this high protein egg white wrap recipe. It is an adaptation of my low carb crepes and these keto protein crepes.
Use my simple egg wraps as a base for a breakfast burrito or for lunch with a filling of your choice. One wrap is perfect as a light breakfast and two make a satisfying lunch.
They have a flexible texture and are great for making ahead.
FYI, this recipe tastes so much better than Egglife wraps (which are made from egg whites and xanthan gum). They are also more nutritious.
🌟 Why You'll Love This Recipe
- High in protein and low in cholesterol
- Low in carbs & calories
- Easy and quick - ready in 4 minutes
- Gluten-free and dairy-free
You only need 2 ingredients for this recipe, plus salt. Makes 1 wrap. Scale the amount as needed for multiple portions:
Egg whites - I used the whites from 2 large whole eggs. You can also use egg whites from a carton. Liquid egg whites are simple to measure and you won't have the leftover yolks. Make sure the eggs are room temperature.
Coconut flour - Adds structure and texture to the wraps, making them fluffy and also filling.
Optional: Add a sprinkle of xanthan gum for a sturdier texture.
This section contains step-by-step instructions and photos that show how to make this recipe. See the recipe card for full information on ingredients and quantities
Step 1: Separate the eggs. Whisk the egg whites and coconut flour in a mixing bowl until combined. I used a balloon whisk.
Step 2: Heat oil or butter a small nonstick pan over medium heat. Pour in the egg white mixture and tilt the pan to evenly spread it.
Step 3: Fry for 1-2 minutes until the bottom is set. Then, carefully flip the egg white wrap using a large spatula and cook for an additional 30 seconds or until the other side is set.
Step 4: Put the wrap on a plate and let it cool a little. Then, fill it with your favorite fillings and roll it up tightly. Enjoy!
This is a very simple recipe. However, here are tricks so your egg wraps end up looking and tasting perfect:
Whisk until just combined. Don't beat the mix for too long or the egg whites become stiff. This makes the wraps too thick.
Don't over-fry. If you leave egg white tortillas in the pan for too long or fry over high heat, they can become dry and crack when you roll them. I learned this is the case with all egg white recipes, including my egg white omelette.
Fill right before serving. If you add watery ingredients such as cucumber or tomatoes, they can soften the texture of the wrap over time and cause it to split. That's why it's best to eat the wraps straight after filling them.
You can make egg white wraps with the following substitutions:
I have tested the recipe with ½ teaspoon psyllium husk powder and with ½ tablespoon cream cheese.
You could also use 1.5 tablespoons of super-fine almond flour.
If you don't mind adding carbs, 1.5 tablespoons of oat flour or regular wheat flour work as well.
Last, but not least, try adding ½ tablespoon of unflavored protein powder.
All of these options work. But I think that the coconut flour egg wraps taste by far the best.
Yes. You can scale the recipe and make a larger amount of wraps up to 3 days ahead. Store them in the fridge until ready to eat. Just make sure to wrap them well in clingfilm so they do not dry out.
It is possible. However, they will taste like a fried egg and won't have the texture of a wrap.
I used a 20 centimetre skillet and the wrap measured 15 cm in diameter. I think a 25 cm frying pan would work too. Don't make the wraps any larger or they could tear.
Below are suggestions how you can change up the flavor. Add straight into the egg mixture:
- Herbs such as basil, Herbs de Provence, thyme or parsley
- Spices such as paprika or cumin
- Grated parmesan cheese or cheddar cheese
- Pinch of sweetener and cinnamon for a sweet version
There are many ways you can fill an egg white wrap. Here are a few ideas:
- BLT: Bacon, lettuce, tomato
- Ham and cheese
- Cream cheese, smoked salmon, dill and a squeeze of lemon
- Vegetarian wrap: salad leaves, avocado, cucumber, shredded cabbage
- Keto hummus and roasted vegetables
- Shredded chicken with salad leaves and keto Caesar dressing
- Caprese: mozzarella, tomato and fresh basil
- Feta, spinach and sun-dried tomatoes.
You can also cut the egg wraps into small strips and use them as keto noodles!
Make sure you wrap leftovers well so they stay fresh and pliable.
Refrigerator: Wrap the egg white wraps in plastic wrap or put them in an airtight container. This way, they can be stored in the fridge for 3-4 days without drying out or absorbing fridge odours.
Freezer: Layer parchment paper between the wraps so they don't stick together, then put in an airtight freezer bag. Freeze for up to 3 months.
To defrost: Let them thaw in the refrigerator overnight, or until completely defrosted.
Reheating: To serve warm, reheat the wraps gently in the microwave or in a dry pan over a low heat.
More Easy Wrap Recipes
Tried this recipe? Give it a star rating below!
Egg White Wraps - 2 Ingredientsfrom Sugar Free Londoner
Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
- 1 small non-stick pan, 20cm diameter
- Separate the eggs. Whisk the egg whites and coconut flour in a mixing bowl until just combined. Add a pinch of salt, if using.
- Heat oil or butter a small nonstick pan over medium heat. Pour in the egg white mixture and tilt the pan to evenly spread it.
- Fry for 1-2 minutes until the bottom is set. Then, carefully flip the wrap using a large spatula and cook for an additional 30 seconds or until the other side is set. Do not over-cook or the wrap becomes dry.
- Put the wrap on a plate and let it cool a little. Then, fill it with your favorite fillings and roll it up tightly.