By With just 2 ingredients, these egg white wraps are the perfect way to save money and enjoy a zero-carb tortilla at home. With so many raving reviews, you can rest assured you'll love this egg white wrap recipe. Readers have also modified them slightly to use them as a low-carb noodle replacement in pasta!
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quick recipe video
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💬 Featured Comment
"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!" - Amanda
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 high in protein (7 grams of protein in one wrap!) and low in carbs (only 0.3g per wrap). These keto wraps are ready in 10 minutes, and while they do require a little finesse to cook them, we show you exactly how to do it! They're one of the best ways to stay fueled for whatever adventures your day holds.
why you'll love THESE egg white wraps
- Two ingredients are all you need. And while ours are made with xanthan gum, we also tell you how to make them with almond flour or protein powder! The choice is yours!
- Cheaper than buying Egglife wraps. They cost about 50 cents per wrap, while store-bought is about 90 cents per wrap.
- Make them in advance to enjoy throughout the week. We love to have them ready to go for busy mornings.
the trick to making wraps and not scrambeled egg whites
Making egg white wraps is very similar to making crepes. The key is to use a pan that's the same size as you want your wrap to be, not too hot, and that's nonstick. I use a 6 or 8" pan and pour in 3-4 tablespoon of batter into the center. Then gently swirl it around until the bottom is covered by a thin layer of batter. If it's too thin, add a little more batter to the center and repeat.
recipe ingredients
- Egg Whites: You can use egg whites either from a carton or from a whole egg. Have whole eggs? Try our high protein cottage cheese egg bites instead.
- 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, sifted, and blended.
substitutions & variations
All substitution options are a 1:1 substitution unless noted otherwise.
- Egg whites --> whole eggs: You can use whole eggs (yolk and egg whites) for standard egg wraps, but this will be a fluffier texture
- Xantham gum --> 4 tablespoon almond flour: you can use super fine almond flour but you must sift it and blend the mixture for the right texture.
- Xantham gum --> 4 teaspoon arrow powder or cornstarch: Either of these are fine but cornstarch will result in a slightly bitter flavor, and arrowroot is a little thinner.
- Using protein powder: You can also use 1 tablespoon of unflavored protein powder
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
how to seperate egg whites
Option 1: 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!
Option 2: 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.
how to make egg white wraps (with photos & video)
- Heat an 8" non-stick skillet over low to medium heat
- Blend the egg whites and xantham gum
- Pour about ⅓rd cup of batter into the pan, swirling as you pour to spread it out evenly
- Flip when bubbles form (about 1-2 minutes per side)
- Remove the wrap and repeat with all the batter
expert tips for cooking the wraps
- Pour in a circle: Slowly pour the egg whites into the heated pan in a circular motion. The egg whites will begin cooking immediately and will likely not cover the pan evenly.
- Rock the pan as you pour: 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.
- Use a large spatula: 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.
- A true non stick pan is critical to your suceess! I've made this recipe many times with various pans, and nothing is worse than wasting egg whites on a pan that actually sticks.
how do I know when to flip?
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.
troubleshooting & testing notes
My mixture is lumpy, what happened?
This is more likely to happen with almond flour when you don't blend the mixture. You can salvage it but you need to blend the mixture.
My wraps are more like pancakes and too fluffy to wrap.
If this happens, you likely used almond flour and too much of it, or your pan is too small. You only need to pour a small amount of batter into the pan and swirl it around to get it nice and thin.
storage and meal prep tips
- Fridge: We recommend storing wraps flat in ziplock bags or Tupperware with foil and a paper towel between each wrap to help absorb moisture. Always let these completely cool before storing them. They will keep for 4 days in the fridge when stored like this.
- Freezer: 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.
- Meal prep: Try doubling the recipe and storing it in the fridge as noted above. You can also portion out the batter to make some plain and others with spices or cheese. You can also try our cheese wraps!
filling ideas
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.
more high protein breakfast ideas
For a full list of ideas, check out our post on high protein low carb recipes and high protein breakfasts that aren't eggs (if you're not into eggs).
Recipe
Egg White Wrap Recipe
Ingredients
- egg whites from 4 eggs (about ½ cup of egg whites)
- ⅛ teaspoon xanthan gum (**)
Before you start!
If you make this recipe, please take a moment to leave us a review. We love to hear from you!
Instructions
- Heat a non-stick pan over low to medium heat with a small amount of oil, cooking spray, or butter. See notes for the pan sizes and number of wraps this makes.A true nonstick pan really is critical here! I've wasted countless egg whites on pans that aren't actually non-stick. If you're concerned, pour the eggs a bit thicker so you have more stability. Also, let them be and cook long enough for the edges to brown and curl up.
- 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 xanthan gum (or substitute of choice, see the options in the notes below) and the egg whites to a blender and blend until fluffy and smooth. It's critical that the xanthan gum 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 cover the pan evenly. The amount of batter you add will depend on your pan size. I use an 8" pan and this makes 3-4 wraps using 2-3 tablespoon of batter for each. Start with 2 tablespoon of batter, then add more as needed.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!
Video
Notes
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
If gluten is not an issue, can all-purpose flour be used?
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!
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!
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!
thank you for posting how you use them as noodles. i saw this done with the commercial egg lights which are pricey wanted to see if i could come up with a copycat recipe that could be used for noodles.
Oh, and if using egg whites from a carton, how much do you need? Though that's probably on the carton, duh.
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).
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.!
Would almond flour work instead of arrowroot?
Yup! Super fine almond flour will work, just be sure to mix it really well to get any clumps smoothed out.
I used almond flour and egg whites. I got fluffy egg whites, not a wrap.
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.
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!
Love this recipe! It’s a delicious sub for your standard tortilla and great for adding extra protein!
This was great when I made it with spinach and feta!
So glad you enjoyed it!
How long do they last before going bad?
They will last 4 days in the fridge!
These were perfect. Thank you!
Thank you! We're glad you liked them!
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,
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 🙂
These turned out great, thank you for sharing!
Why is the egg life wraps only 45 calories, when these are almost double?
Update: We have since updated the recipe to use xanthan gum so this reply is in reference to our original recipe that used almond flour.
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, we use almond flour making 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!
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!
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!
Can coconut flour be used as substitute?
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!
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.
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.
Please refer to the recipe for the correct substitution amounts.
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!
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!
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.
Thanks so much for trying it and sharing your experience! Have a great day!
What does this mean? '''Almond Flour - super fine: 4 tablespoon for ⅛th of a tsp''''
I don't understand this measurement
thanks in advance
If using almond flour, use 4 tablespoons of almond flour in place of the called for 1/8th tsp Xanthan Gum. Thanks!
any special instructions or tips for using whole eggs?
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!
How many wraps does this recipe make? Apologies in advance if I missed that in your instructions. 😆
No worries! This makes 2 wraps, about 6-7” in diameter.
Can these be made ahead and stored in the refrigerator/freezer?
Sure! I would let them cool completely then freeze them with parchment paper between so they don't stick to each other. When you want one, just thaw in it the fridge or pop it in the microwave.
I was looking forward to this recipe since commercial egglife wraps are not available where I live.
However I did not have the same success as your other reviewers and would like some feedback.
I made the recipe three times, using 1/2 cup egg whites from a carton and 1/8 tsp xanthan gum each time.
The batter was very frothy ( I tried both whisk and blender) and yielded only 6 very thin wraps in total. Only two of them did not stick or break up even when I used a bit of oil each time on my normally useful non stick pan.
Next time I will try lowering the temperature somewhat to see if that helps.
Any other suggestions???
I cook for someone with a lot of dietary restrictions and would really like this to work!
Sorry to hear this! What size pan did you use? I would try egg whites cracked from eggs (save the yolks for another recipe) and see if that helps. Egg whites from a carton can vary a lot in their moisture content. It's been a while since I've made them with carton egg white so 'll make them this week and report back with any findings!
I am looking for the modification you mentioned so I could use these as noodles in lasagna. Did I miss it? Thank you in advance!
Hey there, we haven't tried this but one reader mentions how they did that in a comment below!
it's good! especially with the everything bagel seasoning
Love that addition!
I thither egg whites wrap recipe. It was an epic fail. Maybe it was lacking something in the instructions. Unless I somehow missed it, recipe does not show how many wraps it makes. It doesn't indicate how much of the mixture to set in the pan, so the first one fell apart. My dogs enjoyed it. When done using more of the mix, it comes out simply like cooked egg whites that do not hold up to anything being wrapped in them. Guess I'll experiment with other recipes.
Sorry this recipe didn't work for you. It has numerous 5 star reviews (nearly 50) so while I'm biased, I hope you find one that does work for you. For reference, this recipe states it serves 2 but the number of wraps will depend on your pan size. If you use a 6-8" pan it will make 2-3 if you use a smaller pan, it will make more. Most people who have issues with this recipe aren't familiar with crepes because it's a very similar process. I'll update the post with some of your suggestions about pan size and the amount of batter to use.
I can't wait to try these. My husband and I go through a package of Egglife wraps every couple days. It's getting expensive!! I wanted to mention how we eat them every day. We are carnivore (ish), so we spread them with butter, add a few drops of Monk Fruit liquid sweetener (I usually spread over the butter to make it even). Then top with cinnamon and roll up! That's our dessert!
That sounds delicious!
Just made these. I experimented with the recipe. I made a batch with 2 whole eggs to equal 1/2 cup with 1/8th tsp Xanthan gum. I also made a batch with just egg whites, using 3 eggs and 1/8th tsp Xanthan gum. My eggs must be larger. I used my pancake griddle since that's the only nonstick thing I have in my house. I also sprayed it with canned olive oil. I made 3 wraps out of the whole eggs and only got 2 out of the egg whites for some reason. They both turned out good, were easy to make and are pliable. The only thing is the egg white got really frothy and were harder to turn over than the whole egg ones. I made them for my son who is type 2 diabetic and eats very few carbs. He doesn't mind the egg taste so will see which ones he likes best. They were as easy to make as my buckwheat tortillas that I make for my husband and me.
Thanks for the detailed response!
Made these to go with an Egg Roll in a Bowl recipe I love, and they worked well. I definitely recommend the xanthan gum! (Which leads me to point out that it's really confusing having your main photo show almond flour instead of xanthan gum. As you mention, xanthan gum is key, so I would highly recommend using that in your photo.)
So glad you enjoyed! Totally agree - we are putting this post on our list to update asap!
never said how many eggs with 4 tso flour
It's the same amount of eggs as noted in the recipe above. Whites from about 4 eggs or 1/2c egg whites.
doesn't work with a dry non stick pan, with butter, or with oil. doesn't save any money when you have to throw it away.
I'm sorry they didn't work for you. My guess (based on what has happened to me and what I've really tried to articulate not to do in the post) is you tried without butter or oil first, therefor the pan was already holding the particles from the first try without and then after that, it doesn't matter how much butter or oil you add unless you fully clean the pan.