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.
No ratings yet
Prep Time 4 mins
Cook Time 4 mins
Course bread, Breakfast, Main Course, Snack
Cuisine American
Servings 3 wraps
Calories 26 kcal

Ingredients
  

  • 6 tablespoons 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!

27 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!

      • Hey there Kristie~ Neisha Berry mentioned your recipe in a recent post, so you may get some extra traffic =) My question is if you have tried this recipe w/both fresh whites & the carton whites, & if so, are there any significant differences between the two? Also, do you have a preference? Ginormous thanks for posting this recipe btw!=) ~Samantha in AZ

      • I’ve used both and no real difference to me. The important thing is to whip them to just beyond frothy, but pourable. 🙂 And thank you Neisha! I hope the Berry family is enjoying those.

  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!

  5. In the recipe adjuster to 2x or 3x it only adjusts the the xanthan & protein powder but it the liquid egg whites? Is this on purpose or an error. I expected the egg whites to change as week. Thanks for your help.

    • I’ll check it, but it may be the way we entered it into the site. It should definitely scale.

    • The protein powder is what makes it sturdy and a bit more “dry”. Some folks have successfully used whey protein isolate, so you could try that.

  6. I was honestly surprised at how much I loved these wraps! They hold together really well and taste great! Thank you for sharing.

  7. Kristie, thank you for the effort. I gave these a try today and found them a bit fiddly since I don’t have a ceramic pan and I don’t plan on getting a specialty pan just to make the wraps. Taste is good, but I’ll stick with PSMF Eggwhite bread that I make. I have 3 of your cookbooks and have lost 90 lbs. You are an inspiration and I credit you for helping me immensely through my Keto journey.

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