Egg white wraps have been round for some time — you’ve most likely seen them in shops — however they’re not all the time straightforward to seek out, and when you could find them, they’re often overpriced for what they’re. I figured it was time to attempt making my very own, and this recipe from Carolyn Ketchum’s new cookbook, The Protein Benefit turned out to be precisely what I wanted.
I halved the unique recipe as a result of I used to be utilizing them instantly to make these loaded breakfast-style wraps, however they maintain nicely, so doubling (or tripling) positively is sensible should you’re meal prepping.
Why I’ll Maintain Coming Again to These Wraps
- Simple — They’re genuinely straightforward with minimal elements, no bizarre steps, and so they simply work.
- Widespread elements — I already had every part available (egg whites, protein powder, xanthan gum).
- Good texture — not too eggy, not crumbly, and so they fold with out breaking.
- Nice for meal prep — you may make a bunch forward and so they don’t dry out or crumble within the fridge.
- Carnivore-style — They’re mainly zero-carb, so good for carnivore, keto, or any high-protein plan. Plus, the wraps are additionally dairy-free and nut-free in case that is what you are in search of.
Substances and Swaps
You solely want a handful of primary elements to make these, and some small tweaks can change the flavour or make them absolutely carnivore-friendly.
- Egg whites – Contemporary or carton each work. In case you’re utilizing complete eggs, separate them and save the yolks for one thing else (like mayo, aioli, hollandaise, or lemon curd). You can even add just a few egg yolks to the scrambled eggs filling afterward!
- Unflavored protein powder – I used whey, however hemp or egg white protein powder additionally work nicely (Carolyn notes that hemp might give the wraps a barely grayish tint).
- Xanthan gum – This helps bind every part and provides the wraps that versatile, barely chewy texture. You solely want a pinch.
- Garlic powder (elective) – Completely wonderful to skip should you’re going for a impartial or candy model.
- Salt – Only a pinch for taste stability.
- Avocado oil (for cooking) – You too can use ghee or lard, particularly for a extra carnivore-style model. Butter works too, however might brown just a little quicker.
A Few Issues That Helped When Making These Wraps
These wraps are easy, however there are a few small issues that may make the method even smoother:
- Go straightforward on the mixing – Over-blending makes the combination foamy, which may make the batter too thick or ethereal to unfold evenly within the pan.
- Examine the consistency earlier than cooking – In case your batter feels too thick (particularly after sitting a minute), simply add a splash of water and mix briefly to loosen it up.
- Low warmth is vital – A nonstick pan on low warmth works greatest. If it’s too scorching, the batter units earlier than you’ve had an opportunity to swirl it.
- Swirl quick – As quickly as you pour the batter into the pan, tilt it to unfold it thinly and evenly earlier than it begins cooking.
- As soon as it’s set, you may elevate the warmth – In case you favor a barely golden wrap (like I do), flip up the warmth after the form is shaped, however don’t neglect to scale back it once more earlier than beginning the following one.
- Use a small pan – A 7–8 inch nonstick skillet provides you the best measurement for versatile, rollable wraps. Something larger, and so they’ll be too skinny and susceptible to ripping.
Concepts for Fillings (and Extra Methods to Use These Wraps)
I used these wraps for a loaded breakfast-style wrap with sausage, bacon, and eggs, however there are many different methods to make use of them. They’re impartial sufficient that they work with absolutely anything — savory and even candy, so long as you skip the garlic powder and salt within the batter.
You can use them as a base for sandwich-style fillings like ham, cheese, lettuce, tomato, or cucumber. They’re additionally nice with roasted mushrooms, avocado, or leafy greens for a plant-based choice. For candy fillings, attempt nut butter and berries or cream cheese and cinnamon — simply swap the cooking oil for ghee or butter to maintain the flavour mellow.
One other concept: they work surprisingly nicely as a stand-in for lasagna sheets. In case you’ve tried my keto lasagna with crepes, this might be the same swap — simply maintain the wraps plain, with out garlic, and layer them such as you would pasta.
Meal Prep and Storage Suggestions
These wraps maintain very well within the fridge, so that they’re straightforward to prep forward. Simply ensure they’re utterly cool earlier than stacking, and place a bit of parchment or baking paper between each to cease them from sticking. Saved in an hermetic container, they’ll keep contemporary for as much as 4 days.
To reheat, a dry skillet works greatest — about 20 to 30 seconds per facet is sufficient to heat them via with out drying them out. You too can microwave them briefly should you’re in a rush. The fillings could be made forward too. I often retailer the sausage, bacon, and eggs individually and assemble after I’m able to eat, particularly if utilizing cheese or any sauce.
Recipes You Could Like
In case you’re into low-carb wraps or high-protein handheld meals, listed here are just a few extra concepts you would possibly like.
Palms-on General
Serving measurement wrap
Allergy info for Loaded Egg White Protein Wraps
✔ Gluten free
✔ Nut free
✔ Avocado free
✔ Coconut free
✔ Shellfish free
✔ Beef free
Low FODMAP
Dietary values (per wrap)
Web carbs2.9 grams
Protein39.2 grams
Fats35.1 grams
Energy489 kcal
Energy from carbs 2%, protein 32%, fats 66%
Whole carbs3.5 gramsFiber0.6 gramsSugars1.9 gramsSaturated fats14.2 gramsSodium1,034 mg(45% RDA)Magnesium32 mg(8% RDA)Potassium414 mg(21% EMR)
Substances (makes 3 servings)
Egg Wraps:
- 1/2 cup carton egg whites or 4 contemporary egg whites (120 g/ 4.2 oz)
- 2 tbsp unflavored protein powder (15 g/ 0.5 oz)
- 1/4 tsp xanthan gum
- Elective: 1/8 tsp garlic powder
- Pinch salt
- Avocado oil, for cooking
Filling:
- 6 chipolatas, or 3 common gluten-free sausages (190 g/ 6.7 oz) – search for ones with excessive meat content material and no added starch or breadcrumbs
- 3 bacon slices, chopped (90 g/ 3.2 oz)
- 6 giant eggs
- 1 tbsp unsalted butter (14 g/ 0.5 oz)
- 1/3 cup grated cheddar (38 g/ 1.3 oz)
- 3 tsp sriracha or sugar-free ketchup, or to style
Directions
- Mix: In a blender or meals processor, mix the egg whites, protein powder, xanthan gum, garlic powder (if utilizing), and salt. Mix on low velocity to mix (you do not need the combination too fluffy).
- Prepare dinner: Warmth a 7- to 8-inch (18 to twenty cm) nonstick skillet over low warmth and brush it evenly with oil. As soon as scorching, pour 1/4 cup (60 ml) of the combination into the middle. Instantly swirl the pan to cowl the underside.
- Flip & Set: Prepare dinner for 1–2 minutes till the sides begin to curl and carry simply. Use a spatula to loosen one facet, then rigorously peel and flip it along with your fingers. Prepare dinner for 1 extra minute, then let cool on a wire rack. Repeat with the remaining batter to make all 3 wraps.
Observe: Maintain any wraps you aren’t planning to make use of instantly in an hermetic container within the fridge for as much as 4 days. In case you favor a barely golden wrap, flip up the warmth after the form is shaped, however don’t neglect to scale back it once more earlier than beginning the following one.
- Crisp the Proteins: Place sausages and chopped bacon in a skillet. Prepare dinner till the sausages are browned via and the bacon is completely crisp.
Observe: You too can use an air fryer at 360 f (180 C) for 8–10 minutes for a hands-off model (bacon and chipolatas). In case you use common sausages, add 5 extra minutes to the baking time. - Scramble the Eggs: Whisk the entire eggs with a pinch of salt. Soften butter in a scorching pan and prepare dinner the eggs, stirring continually for about 60 seconds. Maintain them barely “delicate”—do not overcook! Stir within the grated cheddar till melted and creamy.
- Assemble & Serve: Lay a wrap flat. Unfold the tacky scrambled eggs horizontally throughout the middle. Prime with the sausages (minimize lengthwise if utilizing giant ones) and crisp bacon. Drizzle with sriracha or sugar-free ketchup.
- Serve: Fold tightly and slice in half. These wraps are greatest served heat. If meal prepping, particular person fillings could be saved individually within the fridge for as much as 3 days.
PS: In case you’re in search of extra easy, high-protein meals that with with intermittent fasting, try my Quick Keto e book!
Loaded Egg White Protein Wraps
Step by Step
Substances
-
Egg Wraps:
- 1/2 cup carton egg whites or 4 contemporary egg whites (120 g/ 4.2 oz)
- 2 tbsp unflavored protein powder (15 g/ 0.5 oz)
- 1/4 tsp xanthan gum
- Elective: 1/8 tsp garlic powder
- Pinch salt
- Avocado oil, for cooking
-
Filling:
- 6 chipolatas, or 3 common gluten-free sausages (190 g/ 6.7 oz) – search for ones with excessive meat content material and no added starch or breadcrumbs
- 3 bacon slices, chopped (90 g/ 3.2 oz)
- 6 giant eggs
- 1 tbsp unsalted butter (14 g/ 0.5 oz)
- 1/3 cup grated cheddar (38 g/ 1.3 oz)
- 3 tsp sriracha or sugar-free ketchup, or to style
Directions
- Mix: In a blender or meals processor, mix the egg whites, protein powder, xanthan gum, garlic powder (if utilizing), and salt. Mix on low velocity to mix (you do not need the combination too fluffy).
- Prepare dinner: Warmth a 7- to 8-inch (18 to twenty cm) nonstick skillet over low warmth and brush it evenly with oil. As soon as scorching, pour 1/4 cup (60 ml) of the combination into the middle. Instantly swirl the pan to cowl the underside.
- Flip & Set: Prepare dinner for 1–2 minutes till the sides begin to curl and carry simply. Use a spatula to loosen one facet, then rigorously peel and flip it along with your fingers. Prepare dinner for 1 extra minute, then let cool on a wire rack. Repeat with the remaining batter to make all 3 wraps.
Observe: Maintain any wraps you aren’t planning to make use of instantly in an hermetic container within the fridge for as much as 4 days. In case you favor a barely golden wrap, flip up the warmth after the form is shaped, however don’t neglect to scale back it once more earlier than beginning the following one. - Crisp the Proteins: Place sausages and chopped bacon in a skillet. Prepare dinner till the sausages are browned via and the bacon is completely crisp.
Observe: You too can use an air fryer at 360 f (180 C) for 8–10 minutes for a hands-off model (bacon and chipolatas). In case you use common sausages, add 5 extra minutes to the baking time. - Scramble the Eggs: Whisk the entire eggs with a pinch of salt. Soften butter in a scorching pan and prepare dinner the eggs, stirring continually for about 60 seconds. Maintain them barely “delicate”—do not overcook! Stir within the grated cheddar till melted and creamy.
- Assemble & Serve: Lay a wrap flat. Unfold the tacky scrambled eggs horizontally throughout the middle. Prime with the sausages (minimize lengthwise if utilizing giant ones) and crisp bacon. Drizzle with sriracha or sugar-free ketchup.
- Serve: Fold tightly and slice in half. These wraps are greatest served heat. If meal prepping, particular person fillings could be saved individually within the fridge for as much as 3 days.
PS: In case you’re in search of extra easy, high-protein meals that with with intermittent fasting, try my Quick Keto e book!
Diet (per serving, wrap)
Energy489kcal
Web Carbs2.9g
Carbohydrates3.5g
Protein39.2g
Fats35.1g
Saturated Fats14.2g
Fiber0.6g
Sugar1.9g
Sodium1,034mg
Magnesium32mg
Potassium414mg
Detailed dietary breakdown (per wrap)
| Whole per wrap | |||
| 2.9 g | 39.2 g | 35.1 g | 489 kcal |
| Egg white, contemporary | |||
| 0.3 g | 4.4 g | 0.1 g | 21 kcal |
| Whey protein powder (protein isolate, Pulsin) | |||
| 0.1 g | 3.9 g | 0 g | 15 kcal |
| Xanthan gum, thickening agent | |||
| 0 g | 0 g | 0 g | 1 kcal |
| Garlic powder, spices | |||
| 0.1 g | 0 g | 0 g | 0 kcal |
| Salt, sea salt | |||
| 0 g | 0 g | 0 g | 0 kcal |
| Avocado oil, additional virgin | |||
| 0 g | 0 g | 4.5 g | 40 kcal |
| Sausages, pastured, freed from gluten and sugar | |||
| 0.4 g | 10.5 g | 11.3 g | 146 kcal |
| Bacon, crispy (bacon grease eliminated) | |||
| 0 g | 4.8 g | 1.6 g | 34 kcal |
| Egg, complete, contemporary, uncooked (free-range or natural eggs) | |||
| 0.7 g | 12.6 g | 9.5 g | 143 kcal |
| Butter, unsalted, grass-fed | |||
| 0 g | 0 g | 3.8 g | 34 kcal |
| Cheddar cheese | |||
| 0.4 g | 2.9 g | 4.2 g | 51 kcal |
| Sriracha chili sauce, scorching sauce | |||
| 0.9 g | 0.1 g | 0 g | 5 kcal |
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