Loaded Egg White Protein Wraps

February 5, 2026

79

Egg white wraps have been round for some time — you’ve in all probability seen them in shops — however they’re not at all times simple to search out, and when you could find them, they’re often overpriced for what they’re. I figured it was time to strive 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 immediately to make these loaded breakfast-style wraps, however they hold effectively, so doubling (or tripling) undoubtedly is sensible in case you’re meal prepping.

Why I’ll Hold Coming Again to These Wraps

Straightforward — They’re genuinely simple with minimal elements, no bizarre steps, and so they simply work.
Widespread elements — I already had all the pieces readily 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 can also 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 searching for.

Observe us 148.4k

Components and Swaps

You solely want a handful of primary elements to make these, and some small tweaks can change the flavour or make them totally carnivore-friendly.

Egg whites – Contemporary or carton each work. When you’re utilizing entire eggs, separate them and save the yolks for one thing else (like mayo, aioli, hollandaise, or lemon curd). You may even add just a few egg yolks to the scrambled eggs filling in a while!
Unflavored protein powder – I used whey, however hemp or egg white protein powder additionally work effectively (Carolyn notes that hemp might give the wraps a barely grayish tint).
Xanthan gum – This helps bind all the pieces and offers the wraps that versatile, barely chewy texture. You solely want a pinch.
Garlic powder (optionally available) – Completely nice to skip in case you’re going for a impartial or candy model.
Salt – Only a pinch for taste steadiness.
Avocado oil (for cooking) – It’s also possible to use ghee or lard, particularly for a extra carnivore-style model. Butter works too, however might brown a bit of quicker.

Loaded Egg White Protein Wraps Observe us 148.4k

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 simple on the mixing – Over-blending makes the combination foamy, which may make the batter too thick or ethereal to unfold evenly within the pan.
Verify 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 finest. 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 possibly can increase the warmth – When you want a barely golden wrap (like I do), flip up the warmth after the form is fashioned, however don’t overlook to scale back it once more earlier than beginning the subsequent one.
Use a small pan – A 7–8 inch nonstick skillet offers you the precise dimension for versatile, rollable wraps. Something greater, 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 may 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, strive 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 effectively as a stand-in for lasagna sheets. When you’ve tried my keto lasagna with crepes, this could be the same swap — simply hold the wraps plain, with out garlic, and layer them such as you would pasta.

Meal Prep and Storage Ideas

These wraps hold rather well within the fridge, in order that they’re simple to prep forward. Simply make certain they’re utterly cool earlier than stacking, and place a chunk of parchment or baking paper between every one 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 finest — about 20 to 30 seconds per aspect is sufficient to heat them by with out drying them out. It’s also possible to microwave them briefly in case you’re in a rush. The fillings will be made forward too. I often retailer the sausage, bacon, and eggs individually and assemble once I’m able to eat, particularly if utilizing cheese or any sauce.

Loaded Egg White Protein Wraps Observe us 148.4k

Recipes You Might Like

When you’re into low-carb wraps or high-protein handheld meals, listed here are just a few extra concepts you would possibly like.

0 days, 0 hours, 5 minutes

Arms-on quarter-hour Total 20 minutes

Serving dimension 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)

Components (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 massive 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 flippantly 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 raise simply. Use a spatula to loosen one aspect, then rigorously peel and flip it together 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.
Be aware: Hold any wraps you aren’t planning to make use of instantly in an hermetic container within the fridge for as much as 4 days. When you want a barely golden wrap, flip up the warmth after the form is fashioned, however don’t overlook to scale back it once more earlier than beginning the subsequent one.
Crisp the Proteins: Place sausages and chopped bacon in a skillet. Prepare dinner till the sausages are browned by and the bacon is completely crisp.
Be aware: It’s also possible to use an air fryer at 360 f (180 C) for 8–10 minutes for a hands-off model (bacon and chipolatas). When 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 always for about 60 seconds. Hold them barely “gentle”—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 (reduce lengthwise if utilizing massive ones) and crisp bacon. Drizzle with sriracha or sugar-free ketchup.
Serve: Fold tightly and slice in half. These wraps are finest served heat. If meal prepping, particular person fillings will be saved individually within the fridge for as much as 3 days.
PS: When you’re searching for extra easy, high-protein meals that with with intermittent fasting, try my Quick Keto book!