The keto breakfast solution you’re looking for. This Egg White Wrap Recipe is made with just two ingredients and results 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.
"My family loved this!" - Bobbi
A Quick Look At The Recipe
- ⏲️Ready In: 15 Minutes
- 👪Serves: 3
- 🍽 Calories and Protein: 40 kcals and 7 grams of protein
- 📋 Main Ingredients: Egg whites and tapioca flour.
- 📖 Dietary Notes: Dairy-free, gluten-free, grain-free, keto, paleo, and Whole30-approved.
- ⭐ Why You'll Love It: Easy to make and perfect for meal prep each egg wrap can be filled with any of your favorite breakfast foods.
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These keto egg white wraps are my go-to when I want something light, protein-packed, and totally gluten-free. After going gluten-free over six years ago, I quickly realized that finding versatile, wrap-style options wasn’t easy, which is why these now live on repeat in my kitchen (along with staples like my Chicken omelet. Whether I’m stuffing them with dairy-free scrambled eggs or turkey and avocado, they just work.
What I love most is that they hold together without falling apart (unlike so many gluten-free options), but still feel super light. They're fast to whip up, freezer-friendly, and perfect for make-ahead mornings, kind of like these sheet pan protein pancakes or my dairy-free egg bites for meal prep.
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💭Why You’ll Love These Wraps
Easy to make:Aall 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 and things like my egg white pancake recipe. I haven’t tried separating the egg yolks from the whites yet and using them.
- 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.
See the recipe card for full information on ingredients and quantities.
Flavor 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 a kind of 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.
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’ll need cooking oil to grease the pan. I use homemade beef 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 between each portion.
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.
Egg White Wraps FAQs
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.
You can add anything you like to egg white wraps. Some tasty options are chicken and avocado, scrambled eggs and bacon, or hummus and vegetables.
More High-Protein Recipes
If you tried this Egg White Wraps Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it goes!
Whole30 Egg White Wraps Recipe
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"
Nutrition
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.