Egg White Wraps

These thin, flexible egg white wraps are the zero-carb tortilla swap you’ve been looking for. ♡

The idea is simple: cook egg whites into a thin, crepe-like round in a nonstick pan, then fill it with whatever you want. They’re sturdy enough to roll without tearing and mild enough to work with sweet or savory fillings. Almost all protein, barely any calories.

Pour, swirl, fill, and roll. Let’s make it together.

Ingredients

Egg White Wraps

For the wraps:

• 6 large egg whites (or 3/4 cup liquid egg whites)
• Pinch of salt
• Pinch of garlic powder
• Nonstick cooking spray

Suggested fillings:

• Turkey deli slices
• Sliced avocado
• Baby spinach
• Sliced bell peppers
• Shredded cheese
• Hot sauce or mustard

Optional add-ins:

• Hummus as a spread
• Salsa and black beans
• Smoked salmon and cream cheese
• Peanut butter and banana for sweet version

How to Make Egg White Wraps

1. Whisk. Beat egg whites with salt and garlic powder until slightly frothy. You want them well mixed but not stiff peaks.
2. Pour. Heat a 10-inch nonstick skillet over medium-low heat and spray with cooking spray. Pour about 1/3 cup of egg whites into the pan and immediately swirl to coat the entire bottom in a thin, even layer.
3. Cook. Let it cook undisturbed for 1 to 2 minutes, until the surface is completely set and the edges start to pull away from the pan. (No flipping needed.)
4. Slide. Gently slide the egg white wrap onto a cutting board or plate. Repeat with remaining egg whites to make 2 to 3 wraps total.
5. Fill. Layer your fillings down the center of each wrap. Fold in the sides and roll up tightly. Slice in half on a diagonal.

Tips

• Use a good nonstick pan. If your pan isn’t truly nonstick, the wrap will stick and tear every time.
• Keep the heat at medium-low. Too high and the egg whites will bubble up and cook unevenly instead of forming a smooth sheet.
• Swirl the pan quickly. You only have a few seconds before the egg whites start to set, so pour and swirl right away.
• Let the wraps cool for 30 seconds before filling. Warm wraps are more fragile than cooled ones.
• Liquid egg whites from a carton work great here and save you the hassle of separating eggs.

Variations

• Spinach wraps: Blend a handful of spinach into the egg whites before cooking for a green tortilla with extra nutrients.
• Breakfast burrito: Fill with scrambled eggs, turkey sausage, peppers, and salsa.
• Mediterranean wrap: Spread hummus on the wrap, then add cucumber, tomato, feta, and olives.
• Sweet crepe style: Skip the garlic powder. Fill with Greek yogurt, fresh berries, and a drizzle of honey.
• Pizza wrap: Spread marinara on the wrap, add mozzarella and pepperoni, and broil for 1 minute until the cheese melts.

FAQ

Egg White Wraps

Thin, flexible zero-carb wraps made from egg whites that work as a high-protein tortilla replacement.

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Ingredients Method Notes

Ingredients

  

• – 6 large egg whites or 3/4 cup liquid egg whites
• – Pinch of salt
• – Pinch of garlic powder

Method

 

1. **Whisk.** Beat egg whites with salt and garlic powder until slightly frothy.
2. **Pour.** Heat a 10-inch nonstick skillet over medium-low, spray with cooking spray, pour 1/3 cup egg whites, and swirl to coat the bottom.
3. **Cook.** Cook undisturbed 1 to 2 minutes until the surface is set and edges pull away.
4. **Slide.** Slide onto a plate. Repeat with remaining egg whites.
5. **Fill.** Layer fillings down the center, fold in sides, and roll tightly. Slice in half.

Notes

– Use a good nonstick pan. The wraps will tear on anything else.

– Let wraps cool 30 seconds before filling for easier rolling.

– Liquid egg whites from a carton save time and work great.

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