2-Ingredient Egg White Wraps
By Carine Claudepierre
Published on 08/30/2022 - Last updated on 10/09/2023
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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
- Low-Calories
- High-Protein
- Gluten-Free
How To Make Egg White Wraps
The best way to make an egg-white wrap is to use two simple ingredients.
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 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.
Allergy Swaps
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.
Storage Instructions
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.
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.
Not really, frozen cooked egg whites don’t taste great they get chewy and gummy.
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.
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.
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
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Egg White Wraps
Ingredients
- ⅓ cup Egg Whites equivalent 3 eggs, split
- 2 ½ tablespoons Almond Flour
Optional – to firm up wraps
- ⅛ teaspoon Xanthan Gum
Instructions
- 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.
Storage
- Store leftover wraps for up to 3 days in the fridge on a sealed plate.
- Don't freeze egg white wraps.
Tools
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About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.
I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
Browse all my recipes with my Recipe Index.
I hope that you too find the recipes you love on Sweet As Honey!
Disclaimer
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only.
The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized.
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Hi ,
I love all your hard work with the web.
Can I use flaxseed powder instead of Xanthan Gum?
It will probably work well.
Loved this recipe. Yesterday I found egg white wraps at Aldi’s. They were good but pricey. My husband said make your own which I used your recipe. We both loved them. Thank you
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