by KetoFocus.com
A gluten-free keto wrap made out of eggs
5 Stars (2 Reviews) 10 Comments
5 Ingredients or LessCarnivoreDairy FreeEasyNut Free
With just two ingredients, you can make these delicious zero-carb egg white wraps to replace tortillas in any of your favorite recipes!
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Nutrition Facts
Serving Size:
1 wrap
3
Servings
31
Calories
0g
Fat
6.4g
Protein
0g
Net Carb
0g
Total Carbs
Tortillas are perfect for holding all sorts of delicious food together, but with 30 grams of carbs or more per wrap, they just don’t have a place in a keto or low carb diet. These egg white wraps look just like real tortillas but without any of the carbs! They’re an Egglife wrap copycat, just more economical because they are cheaper to make than the store bought wraps.
With only two ingredients and zero carbs, this recipe is the perfect budget-friendly choice for replacing tortillas and other wraps or noodles. Plus, you can make them as big as you want, depending on the size of your skillet. I use a medium-sized, 8-inch skillet, but you can use a 10-inch skillet for burrito-sized wraps or a small 6-inch skillet for small wraps that would be perfect for tacos or small quesadillas.
Use these keto wraps to make enchiladas, sandwich wraps, or even use as noodles in keto lasagna. If you’re sticking to breakfast, make a breakfast taco by adding more eggs, bacon, and cheese as a filling.
What makes this recipe different?
- Other recipes for egg wraps use almond flour to add thickness and stability. Using almond flour adds too many extra unnecessary carbohydrates to the recipe.
- Some people are sensitive to xanthan gum and could experience stomach upset, gas, and bloating from this ingredient. In that case, use protein powder to make this egg white wrap recipe is zero carbs, nut-free, and xanthan gum free.
- Unlike the Egglife Egg White Wraps, making your own wraps is less expensive.
A tip from a KetoFocus fan
“Excellent recipe! Just a quick note if u add some aromatic spices you won’t get the eggie smell or taste. I use garlic & onion powders, oregano and a very tiny amount of citric acid. It’ll keep it longer in the fridge.”
➥ from YouTube subscriber @regevnava
- How to make egg white wraps
- Recipe Details
- Watch the recipe video
- Egg White Wraps Ingredients
- Egg White Wraps Directions
- Similar recipes others love
- Other substitutions
- How to use egg white wraps
- Filling ideas
- Best way to roll an egg wrap
- FAQs
How to make egg white wraps
- Mix egg whites and protein powder or xanthan gum in a blender until foamy.
- Pour ⅓ cup of the mixture into a non-stick skillet. Swirl the pan to coat an even layer around the bottom of the skillet
- Cook the keto egg wrap for 1-2 minutes each side.
- Remove the wrap from the skillet and repeat two more times with the remaining egg mixture.
Key ingredients & substitutions
- Egg whites – You can use liquid egg whites or remove the yolks yourself. If using eggs, save the yolks to add to scrambled eggs or some homemade mayonnaise to go in your wrap.
- Protein powder – Any unsweetened, unflavored low-carb protein powder will work. This protein powder is zero carbs.
- Xanthan gum – In this egg white wrap recipe, either protein powder or xanthan gum can be used as a thickener and for stability. Using xanthan gum is a more affordable option.
Egg Wraps Recipe Video
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Egg White Wraps Ingredients
1 cup liquid egg whites (egg whites from 8 eggs) - 2 tablespoons unflavored protein powder or 1/4 teaspoon xanthan gum
1 cup liquid egg whites (egg whites from 8 eggs) Egg White Wraps Directions
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Heat skillet
Heat a small non-stick skillet (6 inches) over medium low heat. Spray with cooking oil.
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Egg white mixture
In a blender, mix egg whites and protein powder or xanthan gum until mixed and mixture has foamed a bit.
Ingredients
- 1 cup liquid egg whites
- 2 tablespoons protein powder or 1/4 teaspoon xanthan gum
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Make egg wraps
Pour ⅓ cup mixture into the preheated skillet. Swirl pan in order to coat an even layer around the bottom of the skillet. Let cook for 1-2 minutes, then flip and cook the other side for additional 1-2 minutes. Remove from heat and place wrap on a plate. Repeat with remaining egg mixture.
Other substitutions
- Besides using whole egg, you can use Egg Beaters Original; although, there is egg yolk in there and it will yield a yellow egg wrap instead of a white wrap.
- Egg white protein powder has increased in popularity. It is made by removing the yolks from the eggs, then dehydrating the whites and pulverizing them until a white powder forms. You can rehydrate egg whites by adding 3 tablespoons of water to 1 tablespoon of egg white powder. This will equal one large egg white.
How to use egg white wraps
While the potential uses for these egg white wraps are truly limitless (just think of all the sandwich combinations you love!), here are a few easy ways to use them:
- To replace tortillas in enchiladas, tacos and quesadillas.
- As a sandwich wrap to hold all of your favorite sandwich fillings (try a Reuben or Philly cheesesteak filling).
- Cut into strips and use as the noddles in keto lasagna.
- For a breakfast burrito, fill the wrap with scrambled eggs, diced onions, crumbled bacon, and cheese.
Filling ideas
If you are making a sandwich wrap using your homemade egg wraps, try adding these inside:
- Avocado, mozzarella, pesto – Spread 1 tablespoon of pesto onto the egg white wrap. Then top with 1/4 sliced avocado, a roasted red pepper and a few slices of mozzarella cheese. Add fresh basil for extra flavor. Roll up and enjoy.
- Bacon, lettuce, tomato – For a simple BLT wrap, spread a tablespoon of mayonnaise on the egg wrap. Top with green lettuce, sliced tomato and a couple strips of cooked, crispy bacon. Roll up and enjoy.
- Spicy peanut chicken – Mix 1 tablespoon peanut butter with 1 teaspoon grated ginger, 1/4 teaspoon chili flakes, 1 teaspoon sesame oil and a squeeze of lime juice. Stir in cooked shredded chicken. Add to wrap along with shredded carrot, lettuce and julienned cucumber. Roll up and eat.
- Breakfast wrap – For a quick on the go breakfast, spread on butter, bacon or sausage, cheddar cheese and scrambled eggs. Roll the wrap and enjoy.
Best way to roll an egg wrap
If using your egg wraps as a sandwich wrap, it’s best to make them larger using an 8-10″ skillet. This may require you doubling or tripling the recipe, depending on how many egg wraps you want to make.
To perfectly roll a wrap:
- Place the egg wrap on a piece of parchment paper.
- Add any sauce or spreads.
- Top with ingredients to the center of the wrap.
- Roll using the parchment paper to tightly hold the wrap together without breaking.
Storage information & Meal prep instructions
These wraps are super quick and simple to make ahead, so you can use them all week long.
After making your wraps, place them on a plate to cool. To store the egg white wraps, place a parchment circle sheet or wax paper in between each wrap. Store them in a Ziploc bag in the refrigerator for up to 5 days.
Freezing is not recommended.
Egg White Wraps: FAQS
Can I use a whole egg?
Yes you can use a whole egg to make an egg wrap. To get the same volume as a cup of egg whites, you’ll need to use four whole eggs.
Can I salt the egg wrap?
Yes, sprinkle salt on the egg once it’s in the skillet cooking. This will prevent any excessive moisture release from the egg white.
Are egg white wraps healthy?
Egg white wraps are incredibly healthy tortilla and wrap alternatives. They’re gluten free, high in protein and low in carbohydrates and fat.
Do egg wraps taste eggy?
Egg wraps do taste like an egg. You could try adding a small amount of cream cheese to neutralize the egg flavor.
Nutritional information & Macros
Nutrition Information
Egg White Wraps
Servings: 3
| Amount Per Serving | |
|---|---|
| Calories | 31 |
| Fat | 0g |
| Protein | 6.4g |
| Total Carbs | 0g |
| Net Carbs | 0g |
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Once the wraps are made can they be baked in the oven to make tortilla chips like the Egglife wraps?
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I haven’t tried that yet. I didn’t even know you could do that with the Egglife wraps. I’ll have to try it! I did use them to make enchiladas which I did bake in the oven.
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Can you use egg white protein powder in place of the egg whites?
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I haven’t tried this. Maybe if you add liquid to make egg whites from the egg white powder.
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Thanks for the recipe. Why do you state these are healthy because they are high in protein and low in fat. Doesn’t that contradict the entire point of keto?
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Many people eat low carb or keto for different reasons. When you become fat adapted, you don’t always need high dietary fat since you may want to burn body fat.
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These turned out perfect! I like how they are flexible and you can make sandwich wraps with them without them tearing. My husband enjoyed his turkey, bacon wrap!
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Oops! Forgot to leave a review! Excellent recipe!!
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Have you ever added any spices or flavoring into the mixture before you make the wraps? Like the egg life wraps they have the Italian and the southwest and cinnamon . If so, just wondering what the ratio of flavor would be and if it changes the cooking!
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I haven’t thought about doing that, but now I’m curious. Sounds good!
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