The keto breakfast solution you’re looking for. These egg white wraps are made with just two ingredients and result in a low-carb, pliable, wrap just waiting to be filled. Made in minutes they’re an easy way to scale back on carbs while bumping up the protein for any meal.
These keto egg white wraps are the perfect gluten-free solution. As a Certified Nutrition Coach, I’ve been gluten-free for over 6 years and these wraps have become a staple in my diet.
Not only do they whip up easily enough but they work for any meal.
They’re ultra-light but hold together well and can be stuffed with everything from eggs and bacon to lunch meat and vegetables. You can even make them in advance and freeze them to use later making them a great gluten-free meal prep recipe.
Why You’ll Love These Wraps
Easy to make: all you need is 2 ingredients and about 10 minutes for the egg white wraps to come together.
Versatile: you can use them with any meal but you can also add in different seasonings to create a new flavor each time you make them.
Diet-friendly: they’re dairy-free, gluten-free, kept, paleo, and whole30-approved.
Meal prep: you can make breakfast wraps and freeze them or just freeze the wraps as-is to use later.
Ingredients You Need
It doesn’t get simpler than this.
Egg whites: I use a carton of egg whites for the wraps. I haven’t tried separating the egg yolks from the whites yet and using that.
Tapioca flour: this is a whole30-approved starch that helps to bind baked goods. If you don’t have it on hand, arrowroot powder should work instead.
Expert Tips
Don’t whip the egg white wraps by hand. The tapioca flour doesn’t dissolve as much as it needs to. Use a handheld blender to beat the eggs or even pour the ingredients into a Vitamix.
It will get super bubbly, that’s okay! The bubble dissipates after you flip the wrap. You can see this in the video below.
You’ll need cooking oil to grease the pan. I use tallow mostly for this but avocado oil works too.
Don’t cook over too high heat or you’ll burn your wraps.
Likewise, don’t flip until you see the top starting to bubble, the last thing you want to do is tear your wrap.
Depending on your pan you may need to shape the wraps when you pour them. If you have a small pan they’ll take that shape, but with a larger one, you may have to use a silicone spatula to spread it out a bit.
You may need to turn the heat down slightly after the first wrap depending on your stove (mine gets extra hot). You’ll also want to re-grease your pan.
Variations
You can easily season your wrap to suit your needs. Some great add-ins are:
- Garlic or onion powder
- Sea salt and pepper
- Italian seasoning
- Very finely minced herbs like parsley
- Cinnamon to make a sweet wrap or kind of a protein crepe
How To Make Egg White Wraps
Step 1: Add the egg whites to a small mixing bowl and beat with an electric mixer.
Step 2: Slowly add in the tapioca flour while continuing to beat the eggs for at least 30 seconds.
Step 3: Mix the bubbles into the egg whites as much as you can and pour ⅓ of the mixture into the pan.
Step 4: Cook until starting to bubble on top. Very carefully use a silicone spatula to flip the keto egg wrap. Cook another 2-3 minutes and remove from the pan.
How To Use Them
I have come to use these low-carb high protein wraps for absolutely everything! Below are a few favorite fillings for the wraps.
- Scrambled eggs, cooked bacon and avocado
- Ground beef and eggs
- Turkey and fresh spinach
- Italian quinoa salad with chicken
- Chicken salad
- Hummus and veggies
- As crepes filled with whipped cream, berries, and keto graham crackers
Obviously, if you eat dairy, you can add in things like feta cheese or cream cheese to the egg wraps too. A spinach and feta wrap would be delicious.
How To Store Them
There are multiple ways to store the egg white wraps which is what makes them so perfect for meal prep.
Refrigerator: let the wraps cool and then store them in a glass container with a sealed lid for 3-4 days.
Freezer: freeze the wraps between sheets of parchment paper so that they don’t stick together. Then, place them into a plastic bag or container. They’ll last for 2-3 months this way and just let them thaw in the fridge before you need them.
Reheating: you can reheat the Whole30 wraps in the stove on low heat, in the microwave, or in the oven on warm until heated through.
How To Meal Prep Breakfast Wraps
The wraps alone can be stored in the freezer for future use. However, you can also make these egg white wraps into a breakfast wrap for busy mornings!
Make the wraps: follow the directions above to make the wraps.
Fill: fill the keto wraps with scrambled eggs and bacon (don’t put avocado in, it gets gross).
Roll: roll the breakfast wraps individually into parchment paper.
Store: place the rolled wraps into a plastic bag in the freezer.
Reheat: pop a breakfast wrap into the oven at 350F still rolled in parchment paper for 10-ish minutes until they’re heated through.
Fast, crave-worthy snacks that hit your protein goals (without tracking or extra cooking time).
Frequently Asked Questions About Egg White Wraps
Store egg white wraps separated between sheets of parchment paper and then into an airtight container in the fridge. Like this, they’ll last for 4 days.
Of course! Though egg white wraps are delicious when warmed and filled with eggs, they’re just as tasty chilled, and loaded with sandwich meat and vegetables for a cold lunch.
Other High-Protein Recipes
- 25 dairy-free breakfast ideas
- Dairy-free breakfast casserole
- High protein granola
- Pumpkin pie protein overnight oats
Whole30 Egg White Wraps
Video
Equipment
- 1 Handheld electric mixer
Ingredients
- ¾ cups Egg whites
- 1 tablespoon Tapioca flour
Instructions
- Add the egg whites to a small mixing bowl and beat with an electric mixer.
- Slowly add in the tapioca flour while continuing to beat the eggs for at least 30 seconds.
- Grease a non-stick pan with oil and heat just over medium heat (just).
- Mix the bubbles into the egg white mixture as much as you can and pour ⅓ of the mixture into the pan.
- Let the egg white wrap cook for 5-7 minutes until starting to bubble on top.
- Very carefully use a silicone spatula to flip the keto egg white wrap. Cook another 2-3 minutes and remove from the pan.
Notes
Disclaimer:
Nutrition values are estimates only, using online calculators. Please verify using your own data"
jane says
This worked exactly as written, thanks!
Bobbi says
Thanks for sharing this!!
Bobbi says
My family loved this!
Cheryl Dodson says
Would these hold up for use with Tacos?
fitasamamabear says
I tried and they do... if you don't overstuff. once stuffed too full/heavy they tear.