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    Home » Recipes » Breakfast

    Egg White Wraps

    Published: Jul 20, 2022 · Modified: Nov 3, 2022 by Nataliia

    Jump to Recipe Print Recipe

    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.

    Jump to:
    • ⭐Why you will love this egg white wraps recipe
    • 🥘Ingredients
    • ⏲️Directions
    • ♨️Tips for success
    • 🥣Serving suggestions
    • 🌡️Storage and reheating
    • 📋Recipe variations and substitutions
    • 💭Common questions
    • 🍲Other healthy breakfast ideas
    • 📖 Recipe
    • 💬 Comments

    ⭐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.
    A rolled up chicken in a white wrap.

    🥘Ingredients

    • 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.

    Labeled Ingredients to make the recipe.

    ⏲️Directions

    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. 

    4-image collage showing step-by-step direction how to separate whites from yolks and  how to mix dry ingredients with hot water.

    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).

    4-image collage showing step-by-step direction how to make the batter and fry the wraps.

    ♨️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.
    A white wrap with browned side being folded in a taco shape.

    🥣Serving suggestions

    Sliced cooked chicken breast with cheese and few arugula leaves on top of a flat wrap.

    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.

    Cooked wrap laying flat on a white plate.

    🌡️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.

    💭Common questions

    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

    • Cinnamon spice oatmeal
    • Air fryer omelette
    • Oat milk pancakes
    • Carrot omelette

    📖 Recipe

    A white egg wrap laying flat on a plate.

    Egg White Wraps

    Nataliia
    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
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 3 mins
    Total Time 13 mins
    Course Breakfast, lunch, Snack
    Cuisine American
    Servings 2
    Calories 157 kcal

    Equipment

    • 1 medium mixing bowl
    • 1 set of measuring spoons
    • 1 Whisk
    • 1 non stick 8" frying pan

    Ingredients
      

    • 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

    Instructions
     

    • 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.

    Notes

    • 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.

    Nutrition

    Serving: 1wrapCalories: 157kcalCarbohydrates: 10.5gProtein: 11.4gFat: 9.8gSodium: 182mgSugar: 1g
    Keyword egg white wraps, low carb wrap recipe
    Tried this recipe?Let us know how it was!

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    Reader Interactions

    Comments

    1. Mary

      September 08, 2022 at 9:30 pm

      I tried this recipe and it got way too thick. I thinned with water but should I have added more egg whites?

      Reply
      • Sava's Kitchen

        September 09, 2022 at 4:46 pm

        Hi Mary. These wraps are for sure thicker than the store-bought egg life ones. If you are looking for thinner (crepes like) wraps, reduce the amount of almond flour in half and when pouring onto the hot pan use a silicone spatula ( or crepes special one roller) to spread the batter as thin as possible, but fast enough before it cooks. Also, if you blend all the ingredients in a blender or a food processor, it will make the batter more runny and will be easier to spread in thin on a pan. I will be retesting this recipe again soon to provide with more tips how to make the thinner wraps.

        Reply

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    A young woman image from heat to the waist. She has long brown hair and wearing a leather jacket over a dark blue t-shirt. She is smiling and looking at the lens of camera.

    Hi there, I'm Nataliia. I am a content creator behind Sava's Kitchen. Here, you will find a lot of healthy family-friendly recipes. My focus is to create versatile nutritious recipes that taste great and are easy to make. Learn more about me by clicking below!

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