Cooking Keto with Kristie

Egg White Wraps

Egg White Wrap

The convenience of a handheld wrap cannot be underestimated. Whether you’re eating breakfast on the go and want to wrap up a classic bacon, egg, and cheese combo or you need to pack a lunch, or you’re looking for a way to make low carb, high-protein enchiladas, fajitas, or even lasagna, then this recipe is for you!

Be sure to read the instructions before you start. The texture of the mixture affects the outcome as does the cooking and cooling method, so trust me on that. 

Other than that, it’s three simple ingredients! I’ve provided a few flavor alternatives here, but I’m sure you guys will get creative and come up with some amazing combinations on your own. When you do, please share on social media and tag me!  @Cookingketowithkristie on Instagram or @Simply Keto Kristie Sullivan on Facebook.  Can’t wait to see what you guys do with this simple base recipe. 

Low carb Egg White Wraps

Kristie Sullivan
Simple, three ingredient wraps to give your meals a little protein boost.
0 from 0 votes
Prep Time 4 mins
Cook Time 4 mins
Course bread, Breakfast, Main Course, Snack
Cuisine American
Servings 3 wraps
Calories 26 kcal

Ingredients
  

  • ⅓ cup plus 1 tablespoon egg whites (carton or 3 fresh large whites)
  • 2 tablespoons egg white protein powder (click for the one I use)
  • 1/8 teaspoon xanthan gum
  • 1/8 teaspoon salt
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon onion powder

Instructions
 

  • Mix the egg whites, egg white powder, and xanthan gum in a tall jar like a wide-mouth Mason jar. Use the whip attachment on an immersion blender to whip the eggs to a thick, creamy liquid, about 30 seconds. The mix should be thick, but pourable. The goal is to whip air into the mixture to thicken it.
  • Sprinkle in the seasonings and whip once more to combine.
  • Heat a small 8” skillet to low heat. When the skillet is hot pour ⅓ of the mixture into the pan. Pour slowly and then tilt the pan to cover the entire bottom of the skillet. The mixture will puff up a bit as it cooks so distribute the mix thinly. 
  • As the egg white cooks, it will naturally loosen from the pan. Depending on the heat you’ve used this takes only 20-30 seconds. Use a wide spatula to flip the wrap and cook for 10-15 seconds on the other side until dry, but not browned.
  • Place the wrap on a cooling sheet to cool to room temperature. When cool, place parchment paper between the wraps and store in the refrigerator in an airtight container or freezer bag.

Notes

Troubleshooting
If the wraps brown, reduce heat.
If the wraps curl on the edges, they are slightly over done.
If the wraps are sticking to the pan and difficult to flip, be patient. When they are done, they will loosen from the pan. Start by checking the edges before trying to flip. When the edges are loose, the wrap is close to being ready.
Additional flavors
Southwestern (omit the salt, onion powder, and garlic in the recipe above)
¼ teaspoon chili powder
¼ teaspoon paprika
⅛ teaspoon cumin
⅛ teaspoon garlic
⅛ teaspoon onion powder
¼ teaspoon salt
Everything (omit the salt, onion powder, and garlic in the recipe above)
1 tablespoon of Everything bagel seasoning
Rye (include the salt, onion powder, and garlic in the recipe above)
2 teaspoons caraway seeds
Italian (include the salt onion powder, and garlic in the recipe above)
2 teaspoons of Italian seasoning

Nutrition

Nutrition Facts
Low carb Egg White Wraps
Serving Size
 
1 wrap
Amount per Serving
Calories
26
% Daily Value*
Protein
 
6.3
g
13
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Cooking Keto with Kristie, egg white wraps, high protein, keto, low carb
Tried this recipe?Let us know how it was!

17 replies »

  1. Kristie is your skillet teflon or ceramic? I’m going to need a new pan for these. Thank you for taking the time to figure thes
    e out!

  2. Hi Kristie, Can I substitute Whey Protein Isolate for the Egg White Protein Powder? Thanks, Tobi

  3. Kristie, you are a genius! Thank you for putting in the work for us to enjoy the benefits. So thankful for all you do for us. I am sure to love these egg wraps and use them often!

    • Probably but it’s a very small amount and you just want it very thick, but not to peaks.

  4. Yum! I have never had the commercially made egg white wraps, but after watching you do the video this week, decided to try these. They are great! I did “everything but the bagel” seasoning.

    My immersion blender doesn’t have a whisk attachment, so I just used the regular blade. It made the “batter” very smooth and frothy in about 1-15 seconds. I used 3 egg whites and this made 2 medium size wraps and one gigantic wrap!

    I see these being great for Taco Tuesday, enchiladas, and I can even see these being used as “noodles” in lasagna!

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