Egg white wraps are a quick, protein-packed option for breakfast, lunch, or snacks. Made with simple ingredients, these wraps are versatile and easy to customize with your favorite fillings, like cream cheese, feta, or turkey bacon. They’re a great way to enjoy a healthy, low-carb meal!

Three folded egg white wraps on a white plate: one plain, one with chia seeds, and one green, set beside a pink cloth and fresh eggs.

Protein: 9 grams per wrap

The protein in these egg white wraps comes entirely from the liquid egg whites, making them a high-protein, low-carb option that fits perfectly into a keto diet or healthy lifestyle. When I first made these, I was amazed by their flexible texture and how much flavor you can pack into such a simple recipe. Plus, they’re super fun to customize with different fillings!

Why you will love this recipe

  • Healthy balance: High protein and low carb, perfect for a healthy meal or snack.
  • No-fuss prep: Quick and easy to make with simple, everyday ingredients.
  • Your way: Completely customizable with your favorite fillings and seasonings.
  • Meal prep win: Great for meal prep—store them and enjoy later!
  • Versatile: Perfect for breakfast wraps, tacos, or even a keto-friendly dessert wrap.

Key ingredients and substitutions

  • Liquid Egg Whites: The main ingredient for these wraps, providing a protein-packed base. You can use whole eggs if you want a richer flavor, but it will increase the fat content.
  • Spray Oil: Keeps the wraps from sticking to the pan. Olive oil or cooking spray works well, or use non-stick spray for an easy option.
  • Salt and Pepper: Simple seasonings to enhance the flavor. Feel free to add garlic powder, onion powder, or red pepper flakes for more zing.
  • Chia Seeds (Optional): Adds fiber and texture to the wraps.
  • Spinach Leaves (Optional): Blended in for a nutrient boost and vibrant green color. Substitute with kale or your favorite greens.
  • Cheese (Optional): Feta, goat cheese, or cream cheese can be added to the wrap mixture for a creamy touch.

How to make egg white wraps

  1. Prep the pan: Spray or brush oil onto a small or medium non-stick skillet. Heat it over medium-high heat until hot.
  2. Mix the egg: Whisk the egg whites (and any add-ins like chia seeds or spinach if using) in a small bowl. If you’re adding spinach, blend everything until smooth.
  3. Pour and tilt: Pour the egg mixture into the pan, tilting it to cover the entire bottom surface evenly.
  1. Season it up: Sprinkle a pinch of salt and pepper or your favorite seasonings over the surface.
  2. Cook to perfection: Let the wrap cook for about 2 minutes until set. Carefully flip it with a silicone or rubber spatula and cook for another minute.
  3. Cool and enjoy: Remove the wrap from the pan, let it cool slightly, and fill with your favorite toppings before rolling it up!

chia seed egg white wraps variation

  1. Oil the pan: Lightly spray or brush oil onto a small non-stick skillet. Heat it over medium-high heat until hot.
  2. Mix it up: In a small bowl, whisk 1/3 cup of liquid egg whites with 1 teaspoon of chia seeds. Let it sit for 1-2 minutes so the chia seeds can hydrate.
  3. Pour and swirl: Pour the egg mixture into the hot pan, tilting it gently to spread it evenly.
  4. Season to taste: Add any seasonings, like a pinch of salt and pepper, garlic powder, or red pepper flakes if you want a little kick.
  5. Cook and flip: Cook for about 2 minutes until the edges lift easily. Flip carefully with a spatula and cook for another minute until done.
  6. Serve and savor: Remove the wrap, let it cool slightly, and fill it with your favorite toppings or enjoy as-is for a nutritious treat!

spinach egg white wraps variation

  1. Heat the pan: Spray or brush oil onto a small non-stick skillet and heat it over medium-high heat.
  2. Blend the mix: In a blender, combine 1/3 cup of egg whites, 12 grams (or a handful) of fresh spinach leaves, and a pinch of salt and pepper. Blend until smooth.
  1. Pour it out: Pour the green egg mixture into the pan, tilting to spread it evenly across the bottom.
  2. Add extra flavor: Sprinkle on a pinch of salt and pepper, or go bold with garlic powder or red pepper flakes for a zesty twist.
  3. Cook and flip: Let it cook for about 2 minutes until set. Carefully flip it using a silicone spatula, cooking the other side for an additional minute.
  1. Cool and fill: Remove the wrap from the skillet, let it cool slightly, and load it up with fillings like feta, turkey bacon, or sun-dried tomatoes for a burst of flavor.
Three folded egg white wraps on a white plate: one plain, one with chia seeds, and one green, set beside a pink cloth and fresh eggs.

Recipe notes and tips

  • Use the right pan: An 8-inch non-stick skillet is perfect for even, easy-to-flip wraps. A large nonstick skillet works too, but the wraps may be thinner.
  • Blend for smoothness: For the spinach version, blending ensures a consistent texture and vibrant green color.
  • Adjust heat as needed: Medium-high heat works best, but if the wrap cooks too fast or unevenly, lower it slightly.
  • Flip carefully: Use a silicone or rubber spatula to gently loosen the edges before flipping to avoid tearing.
  • Avoid watery fillings: Watery ingredients like fresh tomatoes or wet spinach can make the wrap soggy. Pat them dry or stick to drier toppings.
  • Double batch for meal prep: Make extra wraps and store them for quick, protein-packed meals throughout the week.

Storage instructions

  • Cool completely: Let the wraps cool to room temperature before storing to prevent sogginess.
  • Refrigerate: Stack the wraps between sheets of parchment paper to keep them from sticking, then place them in an airtight container. They’ll stay fresh for up to 3-4 days.
  • Freeze for later: Lay the wraps flat with parchment between each one, then seal them in a freezer bag. They’ll keep for up to 2 months.
  • Reheat gently: Warm the wraps in a non-stick skillet over low heat or in the microwave for 10-15 seconds to revive their flexible texture.

Variations

  • Herb Lovers: Add a pinch of Italian seasoning or fresh chopped herbs like parsley or cilantro for an aromatic twist.
  • Cheesy Delight: Blend a tablespoon of grated Parmesan or feta cheese into the egg mixture for a rich, savory flavor.
  • Spicy Kick: Mix in cayenne pepper or red pepper flakes if you like your wraps with some heat.
  • Veggie Boost: Blend in other greens like kale or arugula for extra nutrients and a fun flavor twist.
  • Savory Garlic: Add a dash of garlic powder and onion powder for an extra punch of aromatic umami flavors.
  • Southwest Style: Season with taco seasoning and fill with avocado and turkey bacon for a Tex-Mex vibe.
  • Sweet Spin: Swap the salt and pepper for a touch of cinnamon and a drizzle of honey to turn your wrap into a light dessert option.

What to serve with this recipe

  • Breakfast: Pair with turkey baconscrambled eggs, or avocado slices for a filling morning meal.
  • Lunch: Serve with a fresh green saladroasted veggies, or a bowl of hearty soup.
  • Snacks: Enjoy with hummus, guacamole, or a dollop of Greek yogurt dip for a quick bite.
  • Dinner: Use as a base for tacos, fajitas, or stuffed wraps with grilled chicken or shrimp.
  • Dessert: Fill with a smear of cream cheese, a sprinkle of cinnamon, fresh berries, and a drizzle of honey for a sweet treat.

Frequently asked questions

Can I make these ahead of time?

Absolutely! They’re perfect for meal prep and stay fresh in the fridge for up to 3-4 days.

Do I need to flip the wrap?

Flipping helps cook both sides evenly, but if you’re nervous, you can skip it and cook a little longer on one side.

Can I use whole eggs instead of egg whites?

Definitely! The wrap will be richer and slightly higher in fat, but still delicious.

What’s the best pan to use?

A small non-stick skillet (around 8 inches) works best for easy flipping and even cooking.

How do I avoid tearing the wraps?

Use a silicone spatula to carefully loosen the edges before flipping, and avoid overcooking.

Three folded egg white wraps on a white plate: one plain, one with chia seeds, and one green, set beside a pink cloth and fresh eggs.

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Three folded egg white wraps on a white plate: one plain, one with chia seeds, and one green, set beside a pink cloth and fresh eggs.

Egg White Wraps Recipe

Bethany Galloway
Egg white wraps are a quick, protein-packed option for breakfast, lunch, or snacks. Made with simple ingredients, these wraps are versatile and easy to customize with your favorite fillings, like cream cheese, feta, or turkey bacon. They're a great way to enjoy a healthy, low-carb meal!
Prep Time 2 minutes
Cook Time 3 minutes
Total Time 5 minutes
Course Breakfast
Servings 1 wrap
Calories 42
Protein 9

Ingredients

Plain egg white wraps

  • 1/3 cup egg whites
  • pinch salt and pepper
  • spray oil

Chia seed egg white wraps

  • 1/3 cup egg whites
  • 1 teaspoon chia seeds
  • pinch salt and pepper
  • spray oil

Spinach egg white wraps

  • 1/3 cup egg whites
  • 12 grams fresh spinach leaves A handful if you don’t want to measure
  • pinch salt and pepper
  • spray oil

Instructions

For plain egg white wraps:

  • Brush or spray oil in a small-medium non-stick pan, and heat it over medium-high heat.
  • Whisk the egg in a small bowl with a fork.
  • Add the egg to the pan and tilt the pan to make sure the egg covers the whole bottom surface.
  • Season with salt and pepper.
  • Cook the egg for about 2 minutes until it is set, and then carefully flip it over and cook for an extra minute.
  • Remove it from the pan and enjoy!

For chia seed egg white wraps:

  • Brush or spray oil in a small-medium non-stick pan, and heat it over medium-high heat.
  • Whisk the egg and chia seeds in a small bowl with a fork.
  • Add the egg to the pan and tilt the pan to make sure the egg covers the whole bottom surface.
  • Season with salt and pepper.
  • Cook the egg for about 2 minutes until it is set, and then carefully flip it over and cook for an extra minute.
  • Remove it from the pan and enjoy!

For spinach egg white wraps:

  • Brush or spray oil in a small-medium non-stick pan, and heat it over medium-high heat.
  • Add all of the ingredients to a blender and blend until smooth.
  • Add the egg mixture to the pan and tilt the pan to make sure the egg covers the whole bottom surface.
  • Cook the egg for about 2 minutes until it is set, and then carefully flip it over and cook for an extra minute.
  • Remove it from the pan and enjoy!

Notes

  • Use the right pan: An 8-inch non-stick skillet is perfect for even, easy-to-flip wraps. A large nonstick skillet works too, but the wraps may be thinner.
  • Blend for smoothness: For the spinach version, blending ensures a consistent texture and vibrant green color.
  • Adjust heat as needed: Medium-high heat works best, but if the wrap cooks too fast or unevenly, lower it slightly.
  • Flip carefully: Use a silicone or rubber spatula to gently loosen the edges before flipping to avoid tearing.
  • Avoid watery fillings: Watery ingredients like fresh tomatoes or wet spinach can make the wrap soggy. Pat them dry or stick to drier toppings.
  • Double batch for meal prep: Make extra wraps and store them for quick, protein-packed meals throughout the week.
  • Nutritional Info: The nutritional information listed is for a plain egg wrap.

Storage instructions

  • Cool completely: Let the wraps cool to room temperature before storing to prevent sogginess.
  • Refrigerate: Stack the wraps between sheets of parchment paper to keep them from sticking, then place them in an airtight container. They’ll stay fresh for up to 3-4 days.
  • Freeze for later: Lay the wraps flat with parchment between each one, then seal them in a freezer bag. They’ll keep for up to 2 months.
  • Reheat gently: Warm the wraps in a non-stick skillet over low heat or in the microwave for 10-15 seconds to revive their flexible texture.

Nutritional Information

Calories: 42kcal | Carbohydrates: 1g | Protein: 9g | Fat: 0.1g | Sodium: 134mg | Potassium: 132mg | Sugar: 1g | Calcium: 6mg | Iron: 0.1mg

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