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.
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 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 and low in cholesterol
- Low in carbs & calories
- Easy and quick - ready in 4 minutes
- Gluten-free and dairy-free
- Add any filling of your choice!
Ingredients
You only need 2 ingredients for this recipe, plus optional 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. You can substitute it with almond flour and other flours (amounts are in the FAQs).
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. Find the recipe card with ingredient amounts and nutritional information at the bottom of the post.)
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!
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.
FAQ
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.
I have tested the recipe with ½ teaspoon psyllium husk powder and with ½ tablespoon cream cheese. You could also use 1.5 tablespoon super-fine almond flour. If you don't mind adding carbs, 1.5 tablespoon oat flour or regular wheat flour work as well.
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.
Variations
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
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. ***As an Amazon Associate I earn from qualifying purchases.
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.
Notes
Nutrition
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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.