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!
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!
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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.
Xanthan gum: The key to these wraps is xanthan gum. It is super low in carbs yet produces that fluffy and stable texture required to mimic wraps. However, arrowroot powder, cornstarch, or super fine almond flour can be substituted for xanthan gum (with different quantities as listed below in the recipe). Cornstarch will result in a slightly bitter flavor, arrowroot is a little thinner, and almond flour has to be super fine and sifted.
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.
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.
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:
Pork Chops and Cream of Mushroom Soup
Recipe
Egg White Wrap Recipe
Ingredients
- 4 egg whites
- ⅛ teaspoon xanthan gum **
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.
- 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).
- 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.
- 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.
- 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!
Rachel says
If gluten is not an issue, can all-purpose flour be used?
Mika says
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!
Gisela Jarriel says
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!
Mika says
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!
Rachel says
Oh, and if using egg whites from a carton, how much do you need? Though that's probably on the carton, duh.
Mika says
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).
Barb McGowan says
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.!
Frances DEY says
Would almond flour work instead of arrowroot?
Mika says
Yup! Super fine almond flour will work, just be sure to mix it really well to get any clumps smoothed out.
Cintra says
I used almond flour and egg whites. I got fluffy egg whites, not a wrap.
Mika says
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 says
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!
Andrea says
Love this recipe! It’s a delicious sub for your standard tortilla and great for adding extra protein!
Betty says
This was great when I made it with spinach and feta!
Mika says
So glad you enjoyed it!
Jules says
How long do they last before going bad?
Mika says
They will last 4 days in the fridge!
Kathy says
These were perfect. Thank you!
Mika says
Thank you! We're glad you liked them!
Elwin says
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,
Mika says
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 🙂
Emily says
These turned out great, thank you for sharing!
Chelsea says
Why is the egg life wraps only 45 calories, when these are almost double?
Mika says
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!
Amanda says
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!
Mika says
Hi there! Thanks for trying out our recipe! Upon reading your comment, we wanted to retest this recipe with all of the substitutes again just to verify quantities. After retesting, we have modified the quantities for xanthan gum to result in a much better pourable texture. Thanks again for trying our recipe and bringing this up!
Sheila says
Can coconut flour be used as substitute?
Mika says
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!
Christine says
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.
Christine says
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.
Mika says
Please refer to the recipe for the correct substitution amounts.
Sonja says
Thanks for this recipe! I had 12 leftover egg whites after making a double tiramisu and didn't want to make angel food cake, so I went looking for an egg white recipe and found this. I didn't have almond flour, but made them w/ quinoa flour w/ a bit of Xanthan Gum and they're very good. I'm excited to freeze them and try the next time I make enchiladas. Highly recommend!
Daniel Kinney says
Ooo, love tiramisu! That is awesome that quinoa flour worked well - we have not tried it yet! We will be sure to add some notes for folks to try quinoa flour. Thanks so much for trying this recipe and enjoy the enchiladas and tiramisu!
Diana Gallo says
Love it. Easy recipe to accomplish, although I am a crêpe maker for years. I used a carton of egg whites and made the recipe for five wraps. My recipe did make more wraps because I used a smaller pan.
Mika says
Thanks so much for trying it and sharing your experience! Have a great day!
jack says
What does this mean? '''Almond Flour - super fine: 4 tablespoon for ⅛th of a tsp''''
I don't understand this measurement
thanks in advance
Mika says
If using almond flour, use 4 tablespoons of almond flour in place of the called for 1/8th tsp Xanthan Gum. Thanks!
Franny says
any special instructions or tips for using whole eggs?
Mika says
Unfortunately we have not tried it with egg yolks but typically egg yolks are stiffer so the wrap would be thicker and not roll as well/be as pliable. I would definitely use a large pan to hopefully be able to swirl it around so it is thinner than we show with the egg whites. Hope this helps - keep us posted how it goes!