Egg white wraps are easy 2 ingredient wraps you may as well make in minutes. They’re pliable, gluten-free, low in carbs and extreme in protein. Merely add your favorite fillings and experience for breakfast or lunch.
I like eggs for breakfast. I sometimes make omelette, which I fill with one thing from spinach to cheese.
At current I wanted to try one factor new: a mix between an omelette and a tortilla. The end result’s this extreme protein egg white wrap recipe. It’s an adaptation of my low carb crepes and these keto protein crepes.
Use my simple egg wraps as a base for a breakfast burrito or for lunch with a filling of your different.
They’ve a flexible texture and are good for making ahead.
FYI, this recipe tastes so rather a lot higher than Egglife wraps (which can be constituted of egg whites and xanthan gum). They’re moreover additional nutritious.
One wrap is good as a light-weight breakfast and two make a satisfying lunch.
Soar to:
Why Chances are you’ll Love This Recipe
- Extreme in protein and low in ldl ldl cholesterol
- Low in carbs & vitality
- Simple and quick – ready in 4 minutes
- Gluten-free and dairy-free
- Add any filling of your different!
Substances
You solely need 2 substances for this recipe, plus elective salt. Makes 1 wrap. Scale the amount as needed for quite a lot of components:
Egg whites – I used the whites from 2 large full eggs. Chances are you’ll as properly use egg whites from a carton. Liquid egg whites are simple to measure and you’ll not have the leftover yolks. Be certain that the eggs are room temperature.
Coconut flour – Offers building and texture to the wraps, making them fluffy and as well as filling. You’ll be capable of substitute it with almond flour and completely different flours (portions are inside the FAQs).
Optionally out there: Add a sprinkle of xanthan gum for a sturdier texture.
Instructions
(This half accommodates step-by-step instructions and pictures that current simple strategies to make this recipe. Uncover the recipe card with ingredient portions and dietary data on the bottom of the publish.)
Step 1: Separate the eggs. Whisk the egg whites and coconut flour in a mixing bowl until blended. I used a balloon whisk.
Step 2: Heat oil or butter a small nonstick pan over medium heat. Pour inside the egg white mixture and tilt the pan to evenly unfold it.
Step 3: Fry for 1-2 minutes until the underside is prepared. Then, fastidiously flip the egg white wrap using a giant spatula and cook dinner dinner for an extra 30 seconds or until the other side is prepared.
Step 4: Put the wrap on a plate and let it cool barely. Then, fill it collectively together with your favorite fillings and roll it up tightly. Have the benefit of!
Prime concepts
It’s a fairly easy recipe. However, listed below are strategies so your egg wraps end up making an attempt and tasting good:
Whisk until merely blended. Don’t beat the combo for too prolonged or the egg whites develop to be stiff. This makes the wraps too thick.
Don’t over-fry. For individuals who go away egg white tortillas inside the pan for too prolonged or fry over a extreme heat, they’ll develop to be dry and crack when you roll them.
Fill correct sooner than serving. For individuals who add watery substances resembling cucumber or tomatoes, they’ll soften the texture of the wrap over time and set off it to separate. That’s the reason it’s best to eat the wraps straight after filling them.
FAQ
Are egg white wraps healthful?
Certain. Egg whites are extreme in protein. They’re moreover low in carbs, which makes them keto nice.
Can you make them ahead?
Certain. You’ll be capable of scale the recipe and make an even bigger amount of wraps as a lot as 3 days ahead. Retailer them inside the fridge until in a position to eat. Merely make sure that to wrap them properly in clingfilm in order that they don’t dry out.
What can I reap the benefits of as an alternative of the coconut flour?
I’ve examined the recipe with ½ teaspoon psyllium husk powder and with ½ tablespoon cream cheese. You may moreover use 1.5 tablespoon super-fine almond flour. For individuals who don’t ideas together with carbs, 1.5 tablespoon oat flour or widespread wheat flour work as properly.
Can I make these wraps with merely egg white?
It’s doable. However, they will fashion like a fried egg and won’t have the texture of a wrap.
Can I reap the benefits of an even bigger pan?
I used a 20 centimetre skillet and the wrap measured 15 cm in diameter. I really feel a 25 cm frying pan would work too. Don’t make the wraps any larger or they could tear.
Variations
Below are options how one can change up the flavour. Add straight into the egg mixture:
- Herbs resembling basil, Herbs de Provence, thyme or parsley
- Spices resembling paprika or cumin
- Grated parmesan cheese or cheddar cheese
- Pinch of sweetener and cinnamon for a sweet mannequin
Fillings
There are many strategies you could fill an egg white wrap. Listed beneath are a few ideas:
- BLT: Bacon, lettuce, tomato
- Ham and cheese
- Cream cheese, smoked salmon, dill and a squeeze of lemon
- Vegetarian wrap: salad leaves, avocado, cucumber, shredded cabbage
- Keto hummus and roasted greens
- Shredded hen with salad leaves and keto Caesar dressing
- Caprese: mozzarella, tomato and up to date basil
- Feta, spinach and sun-dried tomatoes.
Chances are you’ll as properly decrease the egg wraps into small strips and use them as keto noodles!
Storage
Make sure you wrap leftovers properly in order that they preserve current and pliable.
Fridge: Wrap the egg white wraps in plastic wrap or put them in an airtight container. This vogue, they’re typically saved inside the fridge for 3-4 days with out drying out or absorbing fridge odours.
Freezer: Layer parchment paper between the wraps so they don’t stick collectively, then put in an airtight freezer bag. Freeze for as a lot as 3 months.
To defrost: Enable them to thaw inside the fridge in a single day, or until totally defrosted.
Reheating: To serve warmth, reheat the wraps gently inside the microwave or in a dry pan over a low heat.
I like healthful tortillas and wraps. Listed beneath are additional low carb recipes to try:
Cauliflower Tortillas (4 Substances!)
Spiced Coconut Flour Tortillas
Low Carb Tortillas (4 Substances!)
Flaxseed Low Carb Wraps (Keto)
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Recipe
Egg White Wraps – 2 Substances
from Sugar Free Londoner
Check out this quick and easy egg white wrap recipe! These high-protein, low carb wraps are pliable and fluffy. The recipe makes one wrap. Scale as needed.
Prep Time 1 min
Put together dinner Time 3 minutes
Entire Time 4 minutes
Course Breakfast
Delicacies American
Servings 1 wrap
Power 49 kcal
Remember: The servings slider solely changes the first amount in each line and by no means any subsequent portions. Please make your private calculations the place important. ***As an Amazon Affiliate I earn from qualifying purchases.
Instructions
-
Separate the eggs. Whisk the egg whites and coconut flour in a mixing bowl until merely blended. Add a pinch of salt, if using.
-
Heat oil or butter a small nonstick pan over medium heat. Pour inside the egg white mixture and tilt the pan to evenly unfold it.
-
Fry for 1-2 minutes until the underside is prepared. Then, fastidiously flip the wrap using a giant spatula and cook dinner dinner for an extra 30 seconds or until the other side is prepared. Don’t over-cook or the wrap turns into dry.
-
Put the wrap on a plate and let it cool barely. Then, fill it collectively together with your favorite fillings and roll it up tightly.
Notes
0.6g web carbs per wrap. Makes 1 wrap, 16 cm in diameter.
Whisk until merely blended. Don’t beat the combo for too prolonged or it the egg whites will develop to be stiff. This makes the wraps too thick.
Don’t over-fry! For individuals who go away egg white tortillas inside the pan for too prolonged or fry over a extreme heat, they’ll develop to be dry and crack when you roll them.
Fill correct sooner than serving. For individuals who add watery substances resembling cucumber or tomatoes, they’ll soften the texture of the wrap over time and set off it to separate. That’s the reason it’s best to eat the wraps straight after filling them.
Wrap leftovers properly in order that they preserve current and pliable.
Fridge: Wrap egg white wraps in plastic wrap or put them in an airtight container. This vogue, they’re typically saved inside the fridge for 3-4 days with out drying out or absorbing fridge odours.
Freezer: Layer parchment paper between the wraps so they don’t stick collectively, then put in an airtight freezer bag. Freeze for as a lot as 3 months.
Eating regimen
Power: 49kcalEntire Carbohydrates: 1.6gProtein: 7.9gFat: 0.7gSaturated Fat: 0.6gFiber: 0.7gSugar: 0.7g
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