Egg White Wraps

These egg white wraps let you wrap up your favorite taco or burrito fillings without all the carbs from regular tortillas. These keto friendly homemade wraps are so simple to make and they’re a great source of protein!

egg white wrap

I love a good wrap, but sometimes I want an option with more protein and less carbs. These egg white wraps are perfect for stuffing with everything from hummus, veggies, chicken, or beef, without all of the carbohydrates and processed ingredients found in traditional wraps. You don’t need any fancy ingredients like xanthan gum, oat flour, or even almond flour. They’re practically a zero carb food and they’re a really good option if you’re on a keto diet. I think these are a pretty good substitution for egglife wraps, and it’s much cheaper to make your own than to buy the wraps at the grocery store. 

These egg white wraps are a Whole30 approved option and they’re great for anyone following a keto or low carb diet, but they’re also great for vegetarians looking for more protein! These egg white tortillas can be made from a thin layer of egg whites or whole eggs if you prefer. This wrap is low carb, low calorie, and fat free, if using egg whites!  Plus it is full of protein and other great vitamins and minerals. So even though it doesn’t taste like a classic flour tortilla recipe, I think you’ll love these egg white wraps!

How to Make an Egg White Wrap

These egg white wraps are extremely easy to make.  All you need is a couple of whole eggs, some egg whites, or you can even buy egg beaters to make it really simple.  Separate your egg whites from the yolk, if starting with whole eggs, and then pour into your pan!

cracking an egg

When the egg wrap starts to bubble through, it is ready to be flipped.  Be careful and try not to rip the egg, because you want it to be a whole “tortilla.” If you’re nervous about breaking the tortilla, you can cook it all the way through without flipping, but it’s a little easier to get a perfect texture if you flip it once. I added some black pepper and cayenne pepper into my wrap for an extra kick. These are similar to the Egglife egg white wraps but you can make them for a fraction of the price.

Can I make an egg wrap with just egg whites?

You can decide if you want to use whole eggs or just egg whites for your wrap.  I know that many people have fears when it comes to fats, incredibly saturated fats. I LOVE a good healthy fat.  They are so important for optimal function.  I love a great avocado pillow cookie or keto butter blondie, but I also love getting them from egg yolks.  It makes the meal more satiating if you keep some fat in it too. So it’s really up to you, since this recipe can be made either way.

egg wrap

Frequently Asked Questions

Can I add seasonings? Absolutely! Try adding a little onion powder or garlic powder. Add chopped sun-dried tomatoes to add even more flavor. Just keep in mind that if you want these to be zero net carbs, don’t add anything with carbs.

Can I make these with liquid egg whites? You can! It won’t have quite as much flavor since there aren’t any yolks but it still works great for low carb wraps. I do recommend buying organic, if you can, for high-quality protein. 

Can I make these for meal prep? They’re best served immediately, but you can store them in the fridge, wrapped in plastic wraps, and reheated in a a hot pan, if desired. But they don’t keep for more than 3-4 days.

Can I make a tortilla with egg whites? Yes! You can use this wrap as a tortilla for your favorite tacos. It works especially well for breakfast tacos!

Can I make wraps with egg beaters? Yes! If you only want to use the whites, feel free to buy a container of egg white mixture such as egg beaters, so the yolks don’t go to waste.

Are egg white wraps keto? Yes! They’re high in protein and low in carbs.

Can I add coconut flour? Some egg wraps use coconut flour to create more of a traditional wrap texture. I prefer these wraps without added flour, but feel free to try it!

Is the texture like a tortilla? Not exactly. I’d say it’s closer to a corn tortilla than a flour tortilla, but the texture is slightly different since it’s made with eggs.

Can I make it without olive oil? Yes. Use a non-stick skillet and spray with non-stick spray for the best results. (If you have a really good non-stick pan you can skip the non-stick spray but I like to add a little just to be safe.)

What should I put in an egg white wrap?

You can add any fillings you like, but here are a few ideas to get you started. Things like grilled chicken or turkey deli meats would be a great healthy, low-carb option. But these wraps are also great for adding in fresh or cooked vegetables. You can use them for a breakfast wrap to make a breakfast burrito or turn them into sandwich wraps by just adding your favorite fillings. It’s a great way to make a high-protein meal in just a few minutes. Need some additional ideas? Here are some of my favorite fillings:

Vegetables:

  • Sautéed spinach, kale, or Swiss chard
  • Sliced bell peppers, onions, and mushrooms
  • Diced tomatoes, cucumbers, and shredded carrots
  • Sliced avocado or guacamole

Proteins:

  • Grilled chicken or turkey breast slices
  • Lean turkey or chicken sausage
  • Smoked salmon or other smoked fish
  • Tofu or tempeh for a vegetarian option

Cheese:

  • Feta cheese
  • Low-fat mozzarella or cheddar
  • Goat cheese
  • Cottage cheese
  • Cream cheese

Frequently Asked Questions

  • Can I make a tortilla with egg whites? Yes! You can use this wrap as a tortilla for your favorite tacos. It works especially well for breakfast tacos!
  • Can I make wraps with egg beaters? Yes! If you only want to use the whites, feel free to buy a container of egg white mixture such as egg beaters, so the yolks don’t go to waste.
  • Can I store leftovers? These are best eaten as soon as they’re made, but if you do have extra, store them in an air-tight container with parchment paper in between each wrap, in the fridge. I recommend reheating in a dry skillet.
  • Are egg white wraps keto? Yes! They’re high in protein and low in carbs.
  • Can I add coconut flour? Some egg wraps use coconut flour to create more of a traditional wrap texture. I prefer these wraps without added flour, but feel free to try it!
  • Is the texture like a tortilla? Not exactly. I’d say it’s closer to a corn tortilla than a flour tortilla, but the texture is slightly different since it’s made with eggs.
  • Can I make it without oil? Yes. Use a non-stick skillet and spray with non-stick spray for the best results. (If you have a really good non-stick pan you can skip the spray.)
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egg wraps

Egg (White) Wraps


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.9 from 74 reviews

  • Author: Megan
  • Total Time: 10 minutes
  • Yield: 1 egg wrap
  • Diet: Gluten Free

Description

These egg white wraps let you wrap up your favorite taco or burrito fillings without all the carbs from regular tortillas. These keto friendly homemade wraps are so simple to make and they’re a great source of protein!


Ingredients

  • Eggs, egg whites, or liquid egg whites
  • Optional: Black and cayenne pepper to taste

Instructions

  1. Prepare eggs:
    • Liquid egg whites – just shake box before pouring.
    • Whole eggs – crack into a small cup, scramble.
    • Egg whites:  crack egg carefully, sift yolk back and forth between shell halves, letting white pour into a cup while keeping the yolk separate.
  2. Repeat with each egg to fill cup with egg whites only, discard yolks.
  3. Put a small frying pan on the stove over medium heat, drizzle with avocado oil.
  4. Pour just enough egg to cover the bottom of the frying pan, and then stop.
  5. Cook until egg solidifies enough to flip (usually you will see bubbles come through the top), then flip – carefully – (it can be a little difficult due to how thin it is).
  6. Cook until egg is firm and golden brown on edges, remove from heat, and fill with desired wrap ingredients!

Notes

I suggest frying with avocado oil due to its high smoke point, but you can use olive oil or any oil you normally use for cooking.

For optimal nutrition, try to buy pasture raised (and organic if possible) eggs.  I recommend Vital Farms or Pete and Gerry’s.

For the perfect sized wrap I like using two whole eggs, or three egg whites, or egg beaters just pour until you have a good layer at the bottom of your pan.

Nutritional info is for 2 egg whites and 1 teaspoon of avocado oil.

  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size: 1 wrap

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egg white wraps

84 Comments

  1. The perfect dish for breakfast! Thanks.






  2. Used this recipe for meal prepping our breakfasts for this week. So easy and good!






  3. I had fun making these egg wraps! So easy and simple to make yet they were flavorful and pleasing.






  4. These are so clever! And not only are they tasty but the extra protein hit was awesome too!






  5. Ahhh, this is my new favorite way to have a breakfast wrap in the mornings!!! Thank you so much for this!!!






  6. I found these at costco a while back and loved them, but they never got them back in again. Glad I can now make them at home, and they were so easy too!






  7. This is awesome for that quick breakfast fix! This is very suitable for me who always on the go!






  8. This is SUCH a good idea to avoid gluten! I would never have thought of it, thanks for sharing.

  9. Such a great idea. I’m going to try them asap

  10. I definitely want to make these. I’m in a breakfast rut and am tired of all the carbs I’ve been eating lately. I love how high in protein egg whites are too.

  11. I’ve never tried making my own wraps and this egg white wraps looks easy and really good to eat. Might try this someday, looks good for breakfast!






  12. I never thought of eggs as a wrap alternative! Thank you so much for sharing. I’ll have to give these a try ASAP!

  13. Amber Myers

    These look amazing. I need to try them out for breakfast one morning.

  14. Love love love eggs and learning new ways to make them.






  15. I really enjoyed this as an alternative to a regular wrap. It was so tasty and the perfect way to start off the day today! Yum!






  16. These egg wraps will resolve my disappointment in store bought tortillas. Thank you so much. I can’t wait to make them. Love the convenience too.






  17. I don’t think I’ve ever tried egg wraps before but I like that they add a lot of extra protein. Looks tasty.

  18. Sandhya Ramakrishnan

    I loved making these egg wraps. I used whole eggs with the yolk and made it for our Sunday brunch. My boys loved it and already have plans for what to add inside the wrap.






  19. I’m so happy with how these came out! Even my son loved them and wants more tomorrow. Thank you!






  20. I’m preparing for a fast and needed something keto for breakfast. These were perfect! I’m going to make them regularly from now on. Thanks!






  21. Katie Crenshaw

    These were so quick to make and there are so many ways to use them. Love this.






  22. These egg wraps are my new go-to breakfast. Love how easy they are to make. My favorite topping so far is thin sliced prosciutto and basil. YUM






  23. This is an “egg-cellent” idea! Easy to make and so versatile. I added cayenne pepper and fill them with avocado and cream cheese. Delicious!






  24. So simple to make and easy to use for a great tortilla or english muffin substitute.






  25. This is absolutely genius!! We did use whole eggs and seasoned with some Southwest Seasoning. They made the best breakfast burritos I’ve ever had! Thanks so much for sharing the easy recipe!






  26. I used to make these all the time but never used them as wraps. That’s genius! Thank you for reminding me about thissd

  27. Pingback: Sweet Potato Crust Quiche - Pass Me a Spoon

  28. This is such a great way to make protein-packed gluten free wraps! Love them.






  29. Shadi Hasanzadenemati

    Love how easy this recipe is. Can’t wait to try it this weekend. thank you for the recipe!






  30. These are so so tasty! And quite easy to whip up. Great way to kick off the day. Thank you!






  31. What a great idea! The recipe was easier than I expected too.






  32. Seema Sriram

    This is so easy that I can have them at breakfast and lunch. I love how easy it is to make and fill with what you have in the fridge.

  33. I couldn’t believe how good these are! So nice to have a healthy option for a wrap!






  34. The perfect way to start the day. I love wraps and these would be so much better than the ones I use now.






  35. I love this recipe. I enjoyed this wrap with some avocado and smoked salmon. Delicious lunch!!






  36. Enjoyed this for breakfast this morning and started my day off right! The perfect breakfast that is not only quick and easy, but light and delicious, as well!






  37. Margaret Santos

    Can you freeze these after cooking them?

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