These egg white wraps are a healthy breakfast idea for a busy morning. Using just a few ingredients and ready in minutes, this breakfast wrap is low-carb and gluten-free.
⭐Why you will love this egg white wraps recipe
- it makes a great breakfast warp to fill with any leftovers.
- low-carb and keto-friendly recipe.
- great way to increase the protein intake (about 12 grams of protein per one 157-calorie wrap).
- it is very easy to make and doesn't require much preparation.
- Egg Whites - I used whole eggs to separate egg whites. Discard, freeze or use the egg yolks in other recipes (personal care, sauces, or desserts). Instead, you can buy liquid egg whites in a box.
- Almond Flour - Fine almond flour is great for making egg white wraps. It has a very low amount of carbs, making it a great keto-friendly flour. You can also use arrowroot flour, buckwheat flour, or oatmeal flour. Buckwheat and oatmeal flours are great but they do contain higher amounts of carbs.
- Psyllium Husk - Use psyllium husk flakes or powder. Psyllium husk is great for making low-carb recipes that require flour. It helps with texture and elasticity, which is an important characteristic of a good wrap. If you do not have it - skip it, but for best results, I recommend using this ingredient.
- Hot Water - a little bit of hot water is used for recipes with psyllium husk. If you do not use psyllium husk, do not add water at all.
- Salt - I added a pinch of salt for taste. You can add more or skip it.
- Olive oil - you will need a little bit of olive oil to add to the batter and for the pan.
See a recipe card for the ingredients' quantities.
Step 1 - First, separate yolks from whites if you are using whole eggs. Just crack the egg on the side of a bowl and separate the egg shell with your thumbs. Hold both shells over the bowl to transfer the yolk from shell to shell by letting the whites fall into the bowl.
Note: I had better results using store bought liquid whites.
Step 2 - In a medium bowl, add almond flour, psyllium husk, and salt. Whisk to combine.
Step 3 - Now, add hot water to the dry mix and whisk. The mix will have a crumbly wet texture.
Note: water does not have to be boiling, just very warm or hot is enough. It will help to thicken the husks to create a better binding batter.
Step 3 - After that, add egg whites and ½ teaspoon of olive oil to the bowl with almond flour mix and use a whisk to mix everything well until no lumps remain. A few small lumps are ok though and will not ruin the recipe. Let it rest for 5 minutes.
Letting the batter rest for 5 minutes and whisking again will eliminate most of the lumps.
Note: resting will allow the husks to soak and become slimier to create a nice bready texture.
Step 4 - Add oil to a small pan and preheat it on medium heat. Give the egg mixture a quick whisk again before cooking. Pour half of the batter into a hot pan. If needed, use a spatula to spread it thinly all over the whole surface.
Cover and cook it on low-medium heat for about 1-2 minutes or until the edges become slightly browned and it is easy to flip with a spatula. Once flipped, cooked for another minute.
Transfer the wrap to the plate. Briefly whisk the remaining batter and repeat the process to make the second wrap.
Note: if you cook the wrap on low heat and covered with the lid, you will not even need to flip it (crazy easy recipe).
♨️Tips for success
- For best results, use store-bought liquid egg whites.
- Let the batter rest and thicken for 5 minutes before cooking.
- Whisk again right before pouring it onto a hot pan.
- Use a nonstick skillet to prevent it from sticking to the bottom of the pan.
- Use 8" pan.
Low carb wraps go well with meat, cheese, and vegetables. They are great for tacos, lunch, or breakfast wraps. Below are some great ideas for the delicious fillings:
Meat: smoked salmon, cooked shrimp, grilled chicken
Cheese: shredded mozzarella, cream cheese, feta cheese
Greens: baby spinach, arugula, or spring mix
Sauces: Sriracha sauce, spicy mayo, creamy Chipotle sauce. Chose keto-friendly sauces if following a low-carb diet.
🌡️Storage and reheating
Store this wraps flat in a wide airtight container or a large Ziploc bag in the fridge for up to 3 days. Place a paper towel between the wraps to absorb the moisture.
When ready to use, reheat in the microwave for about 30 seconds or until hot.
📋Recipe variations and substitutions
- You can swap almond flour for the same amount of other available flour.
Keto-Friendly Flours Options: arrowroot, coconut flour, chia flour.
Gluten-Free Flours Options: rice, buckwheat, or oat flour.
- Low carb egg wrap can taste quite bland. Spice it up by adding some garlic powder, black pepper, dry oregano, thyme, or basil to the batter.
Can I use a larger pan?
Yes, this recipe makes 2 small wraps or one large one if using a large pan. Make sure it is nonstick. However, thinner and larger wraps will more likely break.
Can I freeze these egg white wraps?
Yes, these wraps are freezer friendly. Make sure the wraps fully cool down, then wrap them separately in some parchment paper and place them in a Ziploc bag. Store in the freezer for up to 2 months. Take them out the night before and thaw them in the fridge overnight to be ready the next morning.
🍲Other healthy breakfast ideas
Egg White Wraps
- 1 medium mixing bowl
- 1 set of measuring spoons
- 1 Whisk
- 1 non stick 8" frying pan
- 8 Tablespoons liquid egg whites or 4 whole egg whites (6-8 Tablespoons of liquid whites)
- 4 Tablespoons almond flour
- 1 teaspoon psyllium husk
- 1 pinch salt
- 1 Tablespoons hot water
- ½ teaspoon olive oil for the batter
- 1 teaspoon olive oil for the pan
- In a medium bowl, add almond flour, psyllium husk, and salt. Whisk to combine.
- Add hot water and whisk until crumbly mixture appears.
- Add eggs whites and ½ teaspoon of olive oil. Whisk well. Few lumps is OK. Let the liquid batter rest for 5 minutes.
- Add oil to 8" frying pan and heat it over medium heat.
- Whisk briefly the mixture again. Pour half of the batter onto the hot pan spreading it over the whole surface. Cook covered on medium- low for 1-2 minutes or until easy to flip. Once flipped, cook for another minute. Repeat with the rest of the batter. Enjoy with your favorite fillings.
- 1 egg white equals 2 tablespoons of liquid whites.
- let the mixture sit for 5 minuted before cooking.
- the batter will be similar to crepes batter.
- whisk again before pouring onto the pan.
- use a small non-stick pan.
- if you do not have a lid, cook the wrap on low-medium heat for 1-2 minutes on each side, flipping it once.
- the nutrition facts are for information purposes only. For accurate numbers use special apps and calculators.