Finding good wraps on a keto diet can be really hard. Most wraps you buy at the store are full of carbs and don’t fit into a low-carb lifestyle.
Regular tortillas and flatbreads are made with flour, which means they’re off the table when you’re trying to stay in ketosis.
That’s why I created this recipe for keto egg white wraps. They’re made with just two simple ingredients and they work perfectly for all your wrap needs.
These wraps are incredibly simple to make. You only need egg whites and unflavored protein powder. That’s it. No complicated ingredients, no hard-to-find items, and no special equipment beyond a blender and a skillet.
The whole process takes less than 15 minutes from start to finish, and you’ll end up with several wraps that you can use right away or save for later. They’re thin, flexible, and strong enough to hold whatever filling you want to put inside them.
The protein powder in this recipe does more than just add protein. It helps give the wraps structure and makes them less likely to tear when you roll them up. Without it, the egg whites alone would be too thin and fragile.
👍 Why You’ll Love This Recipe
Only Two Ingredients: This recipe uses just egg whites and protein powder, and that’s it. You don’t need to buy a long list of strange ingredients or spend money on things you’ll only use once.
Super High in Protein: Each wrap is packed with protein from both the egg whites and the protein powder. This is great for keeping you full and satisfied throughout the day.
Way Cheaper Than Store-Bought Keto Wraps: Keto wraps at the store are expensive.
A pack of 4-6 wraps can cost $8-10 or even more, and that’s if your store even carries them. This recipe costs just a couple of dollars to make several wraps.
✨ Recipe Ingredients
- 1 cup Egg whites (8 eggs . Important – egg white liquid only)
- 2 tablespoons unflavored Protein Powder (use this protein powder– amazon link)
👨🍳 How To Make
Follow this easy recipe:
Step 1
Start by heating a small skillet over medium-low heat. Then, add a beef tallow or butter and melt – not much is needed.
Step 2
Meanwhile, in a blender, mix the egg whites and protein powder – keep mixing until the mixture foams a bit.
Step 3
Pour about a third of the mixture into the preheated skillet and swirl the pan to create an even layer. Cook for a minute and a half, then flip and cook for another minute or two.
Step 4
Remove the wrap from the heat. Repeat with the remaining mixture.
Step 5
Let the wraps cool for about 10 minutes before using them. Enjoy!
💡Tips
1. Use Medium-Low Heat, Not High Heat
The temperature of your skillet makes a huge difference with these wraps. You want to use medium-low heat, not medium or high.
If your heat is too high, the egg whites will cook too fast and the wrap will start to brown or even burn before it cooks all the way through.
When it cooks too fast, it also gets crispy instead of staying soft and flexible. You need the wrap to be pliable so you can actually roll it up with fillings inside without it cracking or breaking apart.
Medium-low heat gives the eggs time to set properly and creates that soft texture you’re looking for.
2. Let Them Cool for 10 Minutes Before Using
This step is easy to skip but it’s actually really important. After you finish cooking each wrap, set it on a plate and let it cool down for about 10 minutes before you try to fill it and roll it up.
When the wrap is still hot from the pan, it’s more delicate and can tear easily. As it cools down, it firms up a bit and becomes stronger and more flexible.
The cooling time also lets any excess moisture evaporate, so your wrap won’t be soggy. You can stack the cooked wraps on top of each other while they cool – they won’t stick together.
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FAQ
What can I fill these wraps with?
You can fill these wraps with pretty much anything you’d put in a regular wrap or tortilla. For breakfast, try scrambled eggs, bacon, sausage, cheese, and avocado.
For lunch, use deli turkey or ham, lettuce, tomato, cheese, and mayo or mustard. For dinner, add grilled chicken, steak, or ground beef with vegetables like peppers and onions, plus cheese and sour cream.
Keto Egg White Wraps
Print RecipeIngredients
- 1 cup Egg whites 8 eggs . Important – egg white liquid only
- 2 tablespoons unflavored Protein Powder (use this protein powder– amazon link)
Instructions
- Start by heating a small skillet over medium-low heat. Then, add a beef tallow or butter and melt – not much is needed.
- Meanwhile, in a blender, mix the egg whites and protein powder – keep mixing until the mixture foams a bit.
- Pour about a third of the mixture into the preheated skillet and swirl the pan to create an even layer. Cook for a minute and a half, then flip and cook for another minute or two.
- Remove the wrap from the heat. Repeat with the remaining mixture.
- Let the wraps cool for about 10 minutes before using them. Enjoy!
I’ve been doing keto for about 6 months now and I miss wraps so much! I tried this recipe yesterday and made a batch of 3 wraps. They turned out really good! The first one was a little weird because I think my pan was too hot, but the second and third ones were perfect.