My 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 white tortillas as a base for a breakfast burrito or for lunch with a filling of your choice.
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.
One egg white wrap is perfect as a light breakfast and two make a satisfying lunch.
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🌟 Why You'll Love This Recipe
- High in protein, low in cholesterol. Egg white is high in protein. And by omitting the egg yolk, we are keeping the recipe low in cholesterol.
- Low in carbs & calories. One egg white wrap contains only 0.6g net carbs and 49 calories, making it the base for a light keto breakfast.
- Easy and quick. The recipe is ready in 4 minutes.
- Gluten-free and dairy-free
- Add any filling of your choice! I am giving you plenty of ideas further down in the post.
Ingredients
You only need 2 ingredients to make an egg white tortilla, 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.
Instructions
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!
Katrin's Top Tips
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 a high heat, they can become dry and crack when you roll them.
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.
Substitutions
You can make this egg white wraps recipe 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 tablespoon 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.
Recipe FAQs
Yes. Egg whites are high in protein. They are also low in carbs, which makes them keto friendly.
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.
Make this easy keto mayonnaise or keto flan.
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.
Flavor Variations
Below are suggestions how to 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
Fillings
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!
Storage
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.
Related Recipes
I love healthy tortillas and wraps. Here are more low carb recipes to try:
Tried this recipe? Give it a star rating below!
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Recipe
Egg White Wraps - 2 Ingredients
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Equipment
- 1 small non-stick pan, 20cm diameter
Ingredients
- 2 egg whites large, ¼ cup, 60 grams
- ½ tablespoon coconut flour
- optional salt to taste
- Olive oil or butter for frying
Instructions
- 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.
Kathi
Could I sub almond flour if I don't have coconut flour?
Thanks!
Katrin Nürnberger
Yes, you could try that. I recommend to use 3x as much flour though. Almond flour is not as absorbent as coconut flour, that's why you need more.
Zwielight
Your recipes are a treasure trove - your porridge has been a winter staple for a few years in our house!
Before I make these wraps, was hoping for your advice: I’ve seen egg white wraps used in stuffed manicotti and lasagne recipes, but with your warning about watery ingredients, do you think this would be a disaster?
Katrin Nürnberger
Since you eat lasagne with fork and knife anyway, I don't think that would be an issue at all.
Becky
How on earth did I not discover these before!!! Now an absolute staple! I take one to work with a box of bit to put inside so now I feel like I’m having a proper lunch! Absolutely love them! Oh and I made baby ones for salmon and cream cheese and they were like little blinis (or however you say it!) . I did try to add some spices but I messed it up so I’ll continue to stick to the recipes as written. Massive fan and the kids have loved everything so far! Attempting bread tomorrow eek!
Victoria Davis
Great! And thank you for all the options!!
Allie
I have been wanting a high protein breakfast recipe and these egg white wraps are perfect! Easy to throw together and I prepped a bunch of these for the week.
Marie
Thank you Katrin for the work you put in to yout recipes and ALL THE ADDED DETAILS.Very much appreciated. Going to try this tonight.
Marie
Katrin Nürnberger
Keep me posted and let me know how you like the wraps!
Ali
Made this to see if I can start to replace tortillas and bread for breakfasts during the week when I am training and this was JUST WHAT I WAS LOOKING FOR!!! So good, filling and healthier!! 10/10 recommend! Thanks
Janice
I recently made these egg white wraps, and they were very tasty! Plus, I love how easy it is to make. I will try other fillings with this one!
vasiliki
Made this recipe today. Used it for my low carb Atkins lasagna skillet. Was very tasty. Will make it again and use it in different recipes instead of noodles. Thank you very much.
Katrin Nürnberger
Glad you enjoyed the wraps!
Sarah
Can these be made with powdered egg whites that are reconstituted? Fresh eggs have just gotten too costly.
Katrin Nürnberger
I have never tried that. But I think it would probably work.
Davene McCoy
Can we use almond flour as I am sensitive to coconut?
Katrin Nürnberger
Yes, I have given directions in the post.
mandy johnson
I tried this and my mixture was really wet , not sure what happened. Any ideas ? I followed measurements exactly except I used Egg White Liquid instead of from fresh eggs , could it be that?
Katrin Nürnberger
The mixture is fairly liquid. You can see it in the step by step images. Did you use the exact amount of egg white that would be in 2 eggs?