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Egg White Wrap Recipe

These homemade egg white wraps are gluten-free, dairy free, and packed with protein!
Servings: 2
Jump to Recipe
Time: 10 mins

Egg white wraps have been popping up in grocery stores across the country (have you seen Egglife Egg Wraps?). But, no need to buy them, they are super easy to make at home! With only a couple ingredients you can make this delicious, low carb egg white wrap recipe at home!

Egg white Wrap being lifted by two hands.

So why are homemade egg white wraps a great idea? Why not use flour or corn tortillas? Well, tortillas are amazing (duh!) but you might be looking for a low carb wrap option to switch it up!

Egg whites are generally considered heart healthy because they do not have cholesterol. Also, egg whites are high in protein (8 grams of protein in one wrap!) and low in carbs! They are one of the best ways to stay fueled for whatever adventures your day holds.

Our egg wrap recipe is made with only TWO ingredients, the wraps store well (with a couple tricks) and homemade is cheaper to make than store bought! These cost about 50 cents per egg white wrap, while store bought wraps cost about 90 cents. So, make these low carb wraps in advance to have ready for a busy morning!

 

Ingredients and Substitutions

Eggs and flour in separate glass bowls

All substitution options are a 1:1 substitution unless noted otherwise.

Egg Whites: Sorry no substitutes for this ingredient. However, you can use egg whites either from a carton or from a whole egg. You could use whole eggs (yolk and egg whites) for standard egg wraps, but this will not have the same health benefits of being low in cholesterol.

Arrowroot Flour: If you don’t have arrowroot flour you can get it here! However, sifted, super fine almond flour or cornstarch can be substituted for arrowroot flour. Cornstarch will result in a slightly bitter flavor.

How to Make This – Step by Step

Step One: Heat a non-stick pan over low to medium heat with a small amount of oil, cooking spray, or butter.

Step Two: Separate the eggs. If you are using whole eggs, you will need to separate the egg whites from the yolk. There are two ways to do this below. If using egg whites from a cartoon, just skip to step 3!

Method One: Crack the egg over a bowl just enough so you can pry the egg open. Slowly open the shell and rock it from one side to the other to keep the yolk in the shell and push the egg whites into the bowl. Continue this until you have gotten most of the egg whites out. Store the egg yolk in a jar for use in other recipes later!



Method Two: Crack the entire egg (yolk and whites) into a bowl. Take an empty plastic water bottle and position it upside down over the bowl. Squeeze the bottle so most of the air is dispelled, then gently place the rim of the water bottle on the egg yolks, and release your grip allowing air to come back into the bottle. When the air returns to the bottle, it will also suck the egg yolk back into the bottle with it. Repeat with as many egg yolks as you want and then store the egg yolks for use in other recipes.

Step Three: Add the arrowroot flour to the bowl of egg whites and whisk until fluffy. You may also add salt and pepper if you like (or any other seasoning). The arrowroot and egg whites NEED to be mixed in a bowl prior to being put on the stove because the arrowroot will seize up under heat if not mixed first.

Step Four: Slowly pour the egg whites into the heated pan in a circular motion. The egg whites will begin cooking immediately and will likely not be covering the pan evenly. To create a uniform wrap, lift the pan by the handle and rock from front to back, also in a circular motion, to spread the egg whites out evenly without touching them. This is the same method used to make crepes if you are familiar with that process.

Step Five: Once the top of the egg whites are bubbling all over (about 2-3 minutes), slide a large spatula under the egg whites and flip! You may need to use another spatula to lift the egg white wrap to fully get a spatula under it enough to flip it.

Step Six: Let this side cook for another 1-2 minutes and then remove from the pan and repeat until you have all the egg white wraps your heart desires!

 

Watch How to Make This – Step by Step

 

Quick Facts and Common Questions

Do these meet my dietary needs?

These egg white wraps are dairy-free, keto-friendly, macro-friendly, low calorie, sugar free, low in cholesterol, and high in protein. Plus, since they use arrowroot flour (extracted from a tropical plant), this can be added to our list of gluten-free recipes.



What’s the best method to store these?

We recommend storing wraps flat in ziplock bags or Tupperware with foil and paper towel between each wrap to help absorb moisture. Always let these completely cool before storing. If not completely cool, steam will become trapped when stored and create a damp egg white wrap.

 

How long do egg white wraps last in the fridge?

These wraps will keep 4 days when stored properly in the fridge.

 

How do I know when to flip the egg white?

When the eggs start to bubble everywhere on the top side, then it is ready to flip. See the image below for how the egg white wrap should look when it’s ready to flip.

Flipping an egg white wrap in the pan with a spatula.

Are egg white wraps freezer friendly?

These wraps will keep for 2 months in the freezer. When ready to enjoy, remove from the freezer the day before and leave to thaw in the fridge. Be sure to let them cool completely before storing in the freezer.


Can I pack this for lunch?

Egg white wraps are great to pack for lunch! Just be sure to keep it cold.

 

What are some tasty fillings for egg-white wrap recipes?

There are so many tasty recipes to make with our egg wrap! Use this wrap in any way you would use a tortilla, the possibilities are endless!

  • Fill the wrap with taco meat and cheddar cheese
  • Sausage and hash browns to make a breakfast burrito
  • Cream cheese and jalapeno
  • Bacon and red bell pepper
  • Chicken and mozzarella
  • Add seasonings to the egg white like bagel seasoning, creole seasoning, and taco seasoning
  • Our Favorite! Copycat recipe version of the Starbucks Spinach Feta wrap by loading our egg white wraps with feta, sundried tomatoes, and healthy spinach.

Egg White Wrap with bacon and peppers inside.

Fun Fact! 

Arrowroot flour, sometimes referred to as a powder, comes from the tropical plant Maranta arundinacea. When harvested the plant looks very similar to a sweet potato or yucca – long, cylindrical, and earthy in appearance. Arrowroot is harvested using very traditional methods that are free of high heat and harsh chemicals. It can be used as a thickening agent, like cornstarch, or as an additional flour. It also has a very similar texture to cornstarch but a much milder flavor. It is gluten free, grain free, vegan, and paleo, making it a first choice among those with allergies. (Source)

 

Try these other healthy recipes:

Southwest Egg Bake

Pizza Bowl

Low Carb Stuffed Chicken

Pork Chops and Cream of Mushroom Soup




Note: Joy to the Food gets commissions for purchases made through links in this post.

 

Egg white wraps in a stack with eggs and flour in the background

Egg White Wrap Recipe

Servings: 2
Total Time: 10 minutes
You can make these homemade, low carb egg white wraps with just a couple ingredients and 10 minutes of your time!
5 from 6 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: egg, egg white, low carb, wrap
Prep Time: 5 minutes
5 minutes
Total Time: 10 minutes
Calories: 88 kcal

Ingredients

Instructions

  • Heat a non-stick pan over low to medium heat with a small amount of oil, cooking spray, or butter.
  • If you are using whole eggs, you will need to separate the eggs from the yolk.  There are two ways to do this below.  If using egg whites from a cartoon, just skip to step 3!
    a. Crack the egg over a bowl just enough so you can pry the egg open. Slowly open the shell and rock it from one side to the other to keep the yolk in the shell and push the egg whites into the bowl. Continue this until you have gotten most of the egg whites out. Store the egg yolk in a jar for use in other recipes later!
    b. Crack the entire egg (yolk and whites) into a bowl. Take an empty plastic water bottle and position it upside down over the bowl. Squeeze the bottle so most of the air is dispelled, then gently place the rim of the water bottle on the egg yolks, and release your grip allowing air to come back into the bottle. When the air returns to the bottle, it will also suck the egg yolk back into the bottle with it. Repeat with as many egg yolks as you want and then store the egg yolks for use in other recipes.
    Hand holding two egg shells with yolk inside one shell.
  • Add the arrowroot flour to the egg whites and whisk until fluffy.  You may also add salt and pepper if you like.  The arrowroot and egg whites NEED to be mixed in a bowl prior to being put on the stove because the arrowroot will seize up under heat if not mixed first.
    Egg whites and arrowroot flour being mixed together.
  • Slowly pour the egg whites into the heated pan in a circular motion.  The egg whites will begin cooking immediately and will likely not be covering the pan evenly.  To create a uniform wrap, lift the pan by the handle and rock from front to back, also in a circular motion, to spread the egg whites out evenly without touching them.  This is the same method used to make crepes if you are familiar with that process.
    Spreading egg white mixture around pan.
  • Once the top of the egg whites are bubbling all over (about 2-3 minutes), slide a large spatula under the egg whites and flip!  You may need to use another spatula to lift the egg white wrap to fully get a spatula under it enough to flip it.
    Flipping an egg white wrap in the pan with a spatula.
  • Let this side cook for another 1-2 minutes and then remove from the pan and repeat until you have all the egg white wraps your heart desires!
    Egg white wrap cooking in pan on second side.

Video

Notes

*Nutritional Information is an estimate and for informational purposes only.*
**Super fine almond flour can be substituted for arrowroot flour at a 1:1 substitution.


Nutrition

Calories: 88kcal | Carbohydrates: 15g | Protein: 7g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Sodium: 100mg | Potassium: 100mg | Fiber: 1g | Sugar: 1g | Calcium: 11mg | Iron: 1mg
Did you try this? We'd love to hear how it went. Please leave a review below! Or, follow and tag us on Instagram!Mention @_Joytothefood_ or tag #joytothefood!

Note: Joy to the Food receives commissions for purchased made through affiliate links on this post.

17 Comments

  1. Rachel

    If gluten is not an issue, can all-purpose flour be used?

    Reply
    • Mika

      We haven’t tried with regular flour but recommend corn starch as the most similar substitute. Flour will likely work tho! I would recommend starting with half of the called for quantity to make sure the consistency is more crepe like and not too thick. Keep us posted how it goes!

      Reply
  2. Rachel

    Oh, and if using egg whites from a carton, how much do you need? Though that’s probably on the carton, duh.

    Reply
    • Mika

      Great question! 1 egg white is about 1/8th of a cup of egg whites from a carton. So, to make our recipe you would need 1/2 cup of egg whites (for 4 egg whites).

      Reply
    • Barb McGowan

      5 stars
      I wondered why I would want an egg white wrap and after reading this I totally get it! What a great substitute for a tortilla with high protein and without the carbs. Loved the hints such as using a bottle to separate the yolk from the white. Can’t wait to try these as a soft taco or a veggie wrap.!

      Reply
    • Frances DEY

      Would almond flour work instead of arrowroot?

      Reply
      • Mika

        Yup! Super fine almond flour will work, just be sure to mix it really well to get any clumps smoothed out.

        Reply
        • Cintra

          I used almond flour and egg whites. I got fluffy egg whites, not a wrap.

          Reply
          • Mika

            Thanks for trying the recipe! Did you use super fine almond flour? If the almond flour is not fine, it can react more like a pancake or cake.

  3. Andrea

    5 stars
    Love this recipe! It’s a delicious sub for your standard tortilla and great for adding extra protein!

    Reply
  4. Betty

    5 stars
    This was great when I made it with spinach and feta!

    Reply
    • Mika

      So glad you enjoyed it!

      Reply
  5. Jules

    5 stars
    How long do they last before going bad?

    Reply
    • Mika

      They will last 4 days in the fridge!

      Reply
  6. Cintra

    I apologize, I’m not sure but I’ll find out more and try again. Thank you so much for your response.

    Reply
  7. Kathy

    These were perfect. Thank you!

    Reply
    • Mika

      Thank you! We’re glad you liked them!

      Reply

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