Easy Egg White Wraps (Low Carb!) are light, versatile, and packed with protein, making them a healthy, guilt-free option for anyone on a low-carb or keto diet. Plus, they are easy to whip up with just four ingredients—yes, only four! Perfect for breakfast, lunch, or dinner.
P.S. You will love my sushi tacos recipe next time.
Jump to:
- 🥚 WHAT ARE EGG WHITE WRAPS?
- RECIPES TO TRY NEXT TIME
- ❤️ HERE'S WHY THIS RECIPE IS BUDGET-FRIENDLY
- 💪 ARE EGG WHITE WRAPS GOOD FOR YOU?
- 🥄 INGREDIENTS NEEDED AND SUBSTITUTIONS
- 👩🏼🍳 HOW TO MAKE EGG WHITE WRAPS
- HOW DO I SEPARATE EGG WHITES?
- HOW TO USE EGG WHITE WRAPS
- EGG WHITE WRAPS VS TORILLAS
- 📝 TIPS AND TRICKS
- ❓FAQS
- MAKE-AHEAD, STORAGE, AND REHEATING
🥚 WHAT ARE EGG WHITE WRAPS?
Egg wraps are a low-carb, protein-packed alternative to traditional tortillas or wraps. Made primarily from egg whites (or sometimes whole eggs), they’re cooked in a skillet to form thin, flexible sheets, similar to an omelet, and can be used just like tortillas or regular wheat wraps. Fill them with your favorite sandwich fillings.
RECIPES TO TRY NEXT TIME
❤️ HERE'S WHY THIS RECIPE IS BUDGET-FRIENDLY
Minimal Ingredients
Egg white wraps typically require just a few pantry staples—egg whites, salt, and some oil or butter, and a little seasoning. No fancy flours, no pricey grains, no hard-to-find specialty products. Fewer ingredients = less cost at the grocery store!
Egg Whites Are Cheap and Accessible
Whether you're separating your own eggs or buying cartons of liquid egg whites, they're generally inexpensive compared to other wrap alternatives like gluten-free tortillas or specialty keto bread.
💪 ARE EGG WHITE WRAPS GOOD FOR YOU?
Yes, egg wraps are good for you. They are low in carbs, high in protein, and can be a healthier alternative to traditional wraps.
🥄 INGREDIENTS NEEDED AND SUBSTITUTIONS
4 LARGE EGGS: (egg whites and yolks separated)
MILK: or water
SALT AND PEPPER: to taste
OIL: or butter for frying
👩🏼🍳 HOW TO MAKE EGG WHITE WRAPS
Note: Please scroll to the full printable recipe card at the bottom for ingredient quantities and the method.
Prep the Ingredients: Separate the egg whites from the yolks (you can save the yolks for another recipe—don’t let them go to waste!). Whisk the egg whites in a bowl with the milk, salt, and pepper until frothy.
Heat the Pan: Heat a non-stick skillet over medium heat. Lightly coat the pan with cooking spray or a tiny bit of oil or butter.
Cook the Wraps: Pour half the egg white mixture into the pan, swirling it around to create a thin layer. Cook for 1-2 minutes until the edges begin to lift and the surface sets. Flip it carefully with a spatula and cook for another 30 seconds.
Repeat & Stack: Repeat the process with the rest of the egg whites to make 2 wraps, depending on the size of your skillet. Enjoy!
HOW DO I SEPARATE EGG WHITES?
Crack the Egg: Tap it gently on a bowl to crack it open.
Separate: Hold the egg over the bowl and pass the yolk back and forth between the shell halves, letting the white fall into the bowl.
Alternative: Use your hands to let the whites slip through your fingers, or use an egg separator.
HOW TO USE EGG WHITE WRAPS
These wraps are like a blank canvas! Here are some low-carb filling ideas to get you started:
- Grilled Veggies: Roast baby tomatoes, zucchini, spinach, and mushrooms for a veggie-packed wrap.
- Cheese: Shredded cheddar, mozzarella, or feta cheese
- Avocado & Turkey: Add slices of creamy avocado and turkey for a protein-packed lunch.
- Dips and Spread: Spread with paprika and feta dip or basil pesto into your wrap.
- Sweet Options: Nutella, Biscoff, or honey for a sweet dessert.
EGG WHITE WRAPS VS TORILLAS
Egg white wraps are a low-carb, high-protein alternative to traditional tortillas. Unlike tortillas, which can be carb-heavy and made from flour or corn, egg white wraps are lighter, lower in calories, and ideal for those looking to reduce carbs while still enjoying a wrap-like texture for their meals.
📝 TIPS AND TRICKS
- Grease the Pan Well: Ensure your pan is well-greased to prevent sticking. A light coat of cooking spray, butter, or a small amount of oil works best.
- Use a Non-Stick Pan: A non-stick skillet is ideal for making these wraps, as it helps them cook evenly and makes flipping easier.
- Use a Spatula to Flip the Eggs: Carefully flip the wraps using a spatula to avoid breaking them.
- Season to Your Liking: Add extra spices or herbs if you like
❓FAQS
Use a spatula to gently flip the wraps to avoid breaking them. Make sure the wrap is set and the edges are lifting before attempting to flip.
Garlic powder, smoked paprika, onion powder, chili powder, dried herbs, cayenne pepper.
Patience is key here. The edges of the wrap start to lift from the pan and look set rather than runny.
The surface of the wrap looks mostly dry and is no longer shiny or liquid.
Typically, this takes about 1-2 minutes on the first side.
MAKE-AHEAD, STORAGE, AND REHEATING
MAKE-AHEAD
Prepare egg white wraps in advance and let them cool completely before storing.
STORAGE
Refrigerator: Store in an airtight container for up to 3 days.
Freezer: Place in a freezer-safe bag or container, separated by parchment paper, for up to 1 month.
REHEATING
Microwave: Heat in short intervals, about 15-20 seconds, until warm.
Skillet: Reheat in a non-stick skillet over medium heat for 1-2 minutes per side until warmed through.
Did you make this recipe? Let me know what you think by leaving a ★★★★★ star rating & comment below. It genuinely helps me & I really appreciate your support! Nikki 💚
Print
EASY EGG WHITE WRAPS (LOW CARB!)
- Total Time: 2 min Prep + 3 Min Cook Per Wrap = 8 Min Total Time
- Yield: 2 wraps 1x
- Diet: Vegetarian
Description
Easy Egg White Wraps (Low Carb!) are light, versatile, and packed with protein, making them a healthy, guilt-free option for anyone on a low-carb or keto diet. Plus, they are vegetarian-friendly and are easy to whip up with just four ingredients—yes, only four!
Ingredients
4 large egg whites (see the notes below on how to separate the egg white and yolk)
2 teaspoons milk (or water)
¼ teaspoon salt and pepper to taste
oil or butter for frying
Instructions
Prep the Ingredients: Separate the egg whites from the yolks (you can save the yolks for another recipe—don’t let them go to waste!). Whisk the egg whites in a bowl with the milk, salt, and pepper until frothy.
Heat the Pan: Heat a non-stick skillet over medium heat. Lightly coat the pan with cooking spray or a tiny bit of oil or butter.
Cook the Wraps: Pour half the egg white mixture into the pan, swirling it around to create a thin layer. Cook for 1-2 minutes until the edges begin to lift and the surface sets. Flip it carefully with a spatula and cook for another 30 seconds.
Repeat & Stack: Repeat the process with the rest of the egg whites to make 2 wraps, depending on the size of your skillet. Enjoy!
Notes
🥚 HOW DO I SEPARATE EGG WHITES? 1. CRACK THE EGG: Tap it gently on a bowl to crack it open. 2. SEPARATE: Hold the egg over the bowl and pass the yolk back and forth between the shell halves, letting the white fall into the bowl. ALTERNATIVE-- Use your hands to let the white slip through your fingers or use an egg separator.
How do I know when the warps are ready to flip?
Patience is key here. The edges of the wrap start to lift from the pan and look set rather than runny.
The surface of the wrap looks mostly dry and is no longer shiny or liquid.
Typically, this takes about 1-2 minutes on the first side.
- Category: Breakfast
- Method: Stove Top
- Cuisine: American
Nikki says
Let me know if you have any more questions! Nikki