Egg White Wraps Recipe

Looking for a light, high-protein alternative to traditional wraps? Egg white wraps are the answer. These simple, low-carb wraps are made using just a few ingredients, and they’re perfect for anyone following a high-protein, low-fat, or gluten-free diet.

Soft, flexible, and neutral in flavor, egg white wraps can be filled with anything from savory breakfast fillings to fresh veggies or lean proteins. They’re great for meal prep, easy to store, and can be customized to your taste with herbs or spices.

Whether you’re cutting back on carbs, avoiding gluten, or just looking for a nutritious way to wrap your meals, this recipe is quick to make and easy to master. Plus, it only takes a few minutes to cook!

Cooking Time and Serving

• Prep Time: 5 minutes

• Cook Time: 10 minutes

• Total Time: 15 minutes

• Servings: 4 wraps

Ingredients

Basic Egg White Wraps:

• 1 cup liquid egg whites (or whites from 6–7 large eggs)

• ⅛ tsp salt (optional)

• Non-stick spray or a small amount of olive oil

Optional Add-ins (for flavor):

• ¼ tsp garlic powder or onion powder

• Chopped herbs (e.g., parsley, chives)

• Black pepper to taste

How to Make Egg White Wraps

1. Prepare Your Pan:

Heat a non-stick skillet (8–10 inches) over medium heat. Lightly coat with non-stick spray or a few drops of oil.

2. Mix Ingredients:

In a small bowl or measuring cup, whisk together egg whites and salt (plus any spices or herbs, if using).

3. Cook the Wrap:

Pour about ¼ cup of the egg white mixture into the hot pan. Swirl the pan immediately to spread the egg whites into a thin, even layer — like making a crepe.

4. Let It Set:

Cook for 1–2 minutes, or until the egg white is fully set and opaque. Do not flip unless the top is still runny — it should be firm and flexible.

5. Remove & Repeat:

Use a spatula to gently lift the edges and slide the wrap onto a plate. Repeat with the remaining mixture to make 4 wraps total.

Notes

• Pan Size: A smaller skillet (8–10 inches) works best for even, round wraps.

• Storage: Stack wraps with parchment between them and refrigerate for up to 4 days. Reheat briefly in a pan or microwave.

• Fill Ideas: Try stuffing with sautéed veggies, hummus, turkey, avocado, or scrambled eggs.

• Make It Cheesy: Add a sprinkle of grated cheese while the wrap is still in the pan for a melty touch.

FAQs

Q: Can I use whole eggs instead of egg whites?
A: Yes, but the wraps will be richer and higher in fat. Use about 3–4 whole eggs, whisked well.

Q: Are egg white wraps good for keto or low-carb diets?
A: Absolutely! They’re virtually carb-free and rich in protein, making them keto-friendly.

Q: Can I bake these instead of using a pan?
A: Not recommended — they cook too quickly and thinly for baking. A skillet gives better control and texture.

Q: Do they taste eggy?
A: Not strongly. They’re mild and neutral in flavor, especially when seasoned or filled with flavorful ingredients.

Nutrition Information (Per 1 Wrap, without fillings)

Note: Nutrition may vary slightly based on brand of egg whites and optional add-ins.

Disclaimer

This recipe is intended for general information and enjoyment. Always consume foods in moderation as part of a balanced diet. If you have egg allergies or other dietary restrictions, consult with a medical professional or nutritionist before trying new recipes.