Egg White Wraps

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

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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 of ingredients, you can make this delicious, low carb egg white wrap recipe at home!

Egg white wraps 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

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.

Super Fine Almond Flour: The key to these wraps is using SUPER FINE almond flour. It also helps to sift it to prevent lumps. However, arrowroot powder, cornstarch, or xanthan gum can be substituted for almond flour (with different quantities as listed below in the recipe). Cornstarch will result in a slightly bitter flavor, arrowroot is a little thinner, and xanthan gum results in a fluffy texture. Xanthan gum will also drastically reduce the carb quantity.

 

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 or blender 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 or blender. 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 super fine almond flour and egg whites to a blender and blend until fluffy and well combined. It’s critical that the almond flour and eggs are mixed thoroughly so there aren’t any clumps. You may also add salt and pepper if you like (or any other seasoning).

 

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 almond flour, 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! 

Xanthan Gum is derived from a strain of bacteria that forms during fermentation. It is sold as a powder and then when added to recipes it creates a sort of gel that acts as a natural stabilizer and thickener. It is used in ice cream to prevent the formation of ice crystals and thus keeping it smooth. While it a great option for those allergic to nuts and often for those allergic to gluten, it can be derived from corn, wheat, or soy so it is wise to be cautious the first time trying it. (Source)

 

Try these other healthy recipes:

Southwest Egg Bake

Pizza Bowl

Homemade Cheese Wraps

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!
4.67 from 18 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: 110 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 carton, 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 almond flour (corn starch or xanthan if allergic to nuts, see how to substitute below) and the egg whites to a blender and blend until fluffy and smooth.  It's critical that the almond flour and eggs are mixed thoroughly so there aren't any clumps. You may also add salt and pepper if you like (or any other seasoning).
    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.*
**Arrowroot flour, corn starch, or xanthan gum can be substituted at the following ratios for super fine almond flour.
Arrowroot Flour and Corn Starch: 4 tsp for 4 tbsp
Xanthan Gum: 1/8 tsp for 4 tbsp


Nutrition

Calories: 110kcal | Carbohydrates: 3g | Protein: 10g | Fat: 7g | Saturated Fat: 0.5g | Sodium: 100mg | Potassium: 98mg | Fiber: 1g | Sugar: 1g | Calcium: 34mg | 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!

31 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
    • Gisela Jarriel

      5 stars
      Just made them, thank you for sharing a great recipe,
      Mine dont look as yours, but definitely they are delicious
      I cut them in strips and use them fo nuddles.
      Made keto alfredo sauce and chicken for dinner!
      Delicious!

      Reply
      • Mika

        Hey there! That sounds like a great idea and fun way to use the recipe, thanks so much for sharing! We’ll have to try using them like this!

        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

      5 stars
      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.

      • Gisela Jarriel

        Just made them, thank you for sharing a great recipe,
        Mine dont look as yours, but definitely they are delicious
        I cut them in strips and use them fo nuddles.
        Made keto alfredo sauce and chicken for dinner!
        Delicious!

        Reply
  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. Kathy

    5 stars
    These were perfect. Thank you!

    Reply
    • Mika

      Thank you! We’re glad you liked them!

      Reply
  7. Elwin

    5 stars
    So step two… any particular recommendation on a cartoon to get egg whites from? 😉 I’m kinda hoping for Something with Wile E. Coyote and the Roadrunner,

    Reply
    • Mika

      We laughed out loud to this! We recommend chicken little, there are plenty of potential eggs in that cartoon! Also, we updated the spelling so people don’t get confused and start watching cartoons 🙂

      Reply
  8. Emily

    5 stars
    These turned out great, thank you for sharing!

    Reply
  9. Chelsea

    Why is the egg life wraps only 45 calories, when these are almost double?

    Reply
    • Mika

      Hi Chelsea, that’s a good question! We did a little research on this. It looks like the Egglife wraps are 28 grams per wrap. On the other hand, each wrap for this recipe is approximately 72 grams. Therefore, we’ve concluded our wraps are both thicker and larger in diameter than the Egglife wraps. Furthermore, Egglife uses Xanthan Gum in their wraps while we use almond flour. Xantham Gum is lower in calories, but higher in carbs than almond flour. Xanthan gum has approximately 7g carbs and 30 calories per tbsp, while almond flour has approximately 1g carbs and 40 calories per tbsp. This would also explain why our wraps have more calories. If you’re looking for a lower calorie version, we’d recommend using xanthan gum and decreasing the egg wrap size and thickness. Hope this helps!

      Reply
  10. Amanda

    5 stars
    These are so simple to make! I made mine in a blender to make sure they are thoroughly mixed, plus it’s just easier in my opinion. They turned out perfect with Bob’s super fine almond flour!

    Reply
  11. Sheila

    Can coconut flour be used as substitute?

    Reply
    • Mika

      Hi Sheila, we have not tested coconut flour but based on my baking experience with it, I do not think it would work for this recipe as it absorbs a ton of liquid when mixed. If you try it, please keep us posted how it goes!

      Reply
  12. Christine

    Under the video it says 1/8th tsp Xanthan gum can be substituted for 1 tsp of almond flour, Down in the comment section, you said to substitute it 1:1 for almond flour.
    Which is it? 4 tbsp of xanthan gum seems like a lot for 4 egg whites.

    Reply
    • Christine

      4 stars
      Sorry, in my other comment I meant meant that you said 1/8th tsp of xanthan gum for 1 TBSP of almond flour, not 1 tsp.

      Reply
    • Mika

      Please refer to the recipe for the correct substitution amounts.

      Reply

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