2-Ingredient Egg White Wraps
These Egg white Wraps are the best low-carb, high-protein wraps packed with 12 grams of protein per serving.
Plus, they are gluten-free and ultra-flexible, perfect for carrying any of your favorite lunch food including vegetables, cheese, or meat.
I have a passion for wraps recipes like my Coconut Flour Wraps, Almond Flour Wraps, or Flaxseed Wraps.
Now, time for this 12-gram protein wrap made with egg whites.
Why You’ll Love This Recipe
This wraps is naturally:
- Low-Carb as it’s using low-carb flour as a binder
How To Make Egg White Wraps
The best way to make an egg-white wrap is to use two simple ingredients.
- Egg Whites – I like egg white cartons because you can measure them with precision. However, if preferred, you can crack eggs split the egg whites from the yolks, and use the egg yolks to make a keto lemon curd for example.
- Almond Flour – Almond flour is a healthy, low-carb flour but you can also use oat flour for a healthy, higher-in-fiber option with less fat.
Making The Wraps
First, in a small mixing bowl whisk the egg whites with salt and pepper. Then, whisk in the almond flour.
Warm an 8-inch skillet with olive oil over medium-high heat.
When the surface of the pan is warm, add the egg white mixture and cook until the sides start to dry out and crisp.
Slide a long flat spatula under the egg white wrap and flip. Cook for an extra 30 seconds on the next side then slide on a clean cold plate.
Filling Egg White Wraps
These wraps can be filled with any of your favorite lunch wrap fillings. There is no limit to what you can make:
- BLT – Add cooked bacon, lettuce, and tomatoes.
- TLT – Cooked turkey slices, lettuce, and tomatoes.
- Caprese Wrap – Add tomatoes, balsamic, spinach, and fresh mozzarella.
- Ham and Cheese – Roll with sliced ham and cheddar or Emmental cheese.
- Vegetarian Wrap – add roasted red bell pepper, baby spinach leaves, pesto, and avocado.
Depending on your health goals, you can add anything in a wrap made from egg whites.
How To Perfectly Roll The Wrap
Whether you are making an egg white wrap or a classic flour tortilla recipe, there are easy rules for filling and rolling to perfection.
- Place the wrap on a large piece of parchment paper.
- Spread the sauce first like mayonnaise, guacamole, or hummus.
- Add flat ingredients – baby spinach leaves, cured ham, or turkey slices.
- Add bulky ingredients on the wrap, centered – like cucumber sticks, avocado slices, or tomato slices.
- Now, roll using the parchment paper to hold the wrap without breaking.
Store the rolled wrap in the fridge for about 20 to 30 minutes then slice them. You can slice immediately as well, but the egg wrap is more fragile and breaks easily.
Below I lusted some allergy swap if you need:
- Nut-Free – You can replace the almond flour with 1/2 tablespoon of coconut flour for a low-carb keto option. Or, you can replace the almond flour with the same amount of oat flour or arrowroot flour.
These egg wraps can be stored for up to 3 days in the fridge on a plate covered with a silicone lid or filmed with kitchen wrap.
Also, don’t fill the wraps more than 30 minutes before lunch, especially if you add watery ingredients like tomatoes. This will prevent the wraps from getting soft and breaking.
Note that egg white, even cooked, shouldn’t be frozen as their taste and texture gets pretty gummy and chewy.
Frequently Asked Questions
Below are the most common questions about this recipe.
Are Egg White Wraps Healthy?
Yes, an egg-white wrap is healthy because the recipe is low-carb. It won’t impact your blood sugar levels much.
It’s also high-protein with 12.5g of protein per serving which is very fulfilling.
Finally, it’s low fat and low calories so if you have a weight-loss goal or want to shed fat and build muscles, this is a great sandwich wrap recipe.
Can I Freeze Egg Wraps?
Not really, frozen cooked egg whites don’t taste great they get chewy and gummy.
Can I Make My Egg Wraps Ahead?
Yes, you can make the wraps a few days before, they can be stored for up to 3 days in the fridge on a plate wrapped with plastic wrap to keep them fresh and moist.
Why Did My Egg White Wraps Crack?
This can happen for a few reasons.
It can be that you didn’t whisk the egg whites enough, you are using a pan that is too wide, making the wrap too big and difficult to flip, or finally, you didn’t add enough almond flour.
A way to firm up wraps made from egg whites is to add 1/4 teaspoon of xanthan gum to the mixture.
It’s not easy to dissolve xanthan gum in egg white mixture, so that’s why I prefer to make smaller 8-inch wraps and not add any gum as a binder.
Are Egg Whites Keto?
Yes, absolutely egg whites contain zero carbs, so it’s perfectly fine to eat egg white as a protein booster on your keto diet.
In fact, whole eggs are also keto-friendly.
It won’t add the fat you need to reach your fat macros, but it’s a great zero-carb food to boost protein and fill full after a meal.
More Healthy Wrap Recipes
If you love healthy tortillas and wraps, try some of the below:
More Egg White Recipes
Here are some more amazing recipes made with egg whites
Did you try making wraps from egg whites? Share your review below.
Egg White Wraps
Want My Kitchen Equipment?
- ⅓ cup Egg Whites equivalent 3 eggs, split
- 2 ½ tablespoons Almond Flour
Optional – to firm up wraps
- ⅛ teaspoon Xanthan Gum
- In a medium bowl, whisk vigorously egg whites and almond flour until well combined.
- Warm an 8-inch non-stick pan over medium-high heat. Grease pan with olive oil spray.
- Pour the egg white mixture evenly onto the pan.
- Cook 2-3 minutes on medium heat until the sides get crispy and it's easy to slide a long flat spatula under the wrap.
- Flip and cook for 30 seconds on the other side.
- Slide on a plate and cool down before adding any of your favorite wrap fillings – scroll up in the post for filling ideas.
- Fill when the wraps are cold, don't fill more than 30 minutes before serving or the wrap cracks.
- Store leftover wraps for up to 3 days in the fridge on a sealed plate.
- Don't freeze egg white wraps.
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Cooking Method:One Pan
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Thank you for this recipe! I need to find a better flipping tool, but this wrap is a game changer for lunch on the go!
Simple and delicious