Egg white wraps are simple 2 ingredient wraps you can also make in minutes. They’re pliable, gluten-free, low in carbs and excessive in protein. Merely add your favourite fillings and luxuriate in for breakfast or lunch.
I like eggs for breakfast. I typically make omelette, which I fill with something from spinach to cheese.
Right this moment I needed to strive one thing new: a mixture between an omelette and a tortilla. The result’s this excessive protein egg white wrap recipe. It’s an adaptation of my low carb crepes and these keto protein crepes.
Use my easy egg wraps as a base for a breakfast burrito or for lunch with a filling of your alternative.
They’ve a versatile texture and are nice for making forward.
FYI, this recipe tastes so significantly better than Egglife wraps (that are created from egg whites and xanthan gum). They’re additionally extra nutritious.
One wrap is ideal as a lightweight breakfast and two make a satisfying lunch.
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🌟 Why You may Love This Recipe
- Excessive in protein and low in ldl cholesterol
- Low in carbs & energy
- Straightforward and fast – prepared in 4 minutes
- Gluten-free and dairy-free
- Add any filling of your alternative!
Substances
You solely want 2 substances for this recipe, plus non-obligatory salt. Makes 1 wrap. Scale the quantity as wanted for a number of parts:
Egg whites – I used the whites from 2 giant complete eggs. You too can use egg whites from a carton. Liquid egg whites are easy to measure and you will not have the leftover yolks. Make certain the eggs are room temperature.
Coconut flour – Provides construction and texture to the wraps, making them fluffy and in addition filling. You may substitute it with almond flour and different flours (quantities are within the FAQs).
Optionally available: Add a sprinkle of xanthan gum for a sturdier texture.
Directions
(This part comprises step-by-step directions and images that present tips on how to make this recipe. Discover the recipe card with ingredient quantities and dietary info on the backside of the publish.)
Step 1: Separate the eggs. Whisk the egg whites and coconut flour in a mixing bowl till mixed. I used a balloon whisk.
Step 2: Warmth oil or butter a small nonstick pan over medium warmth. Pour within the egg white combination and tilt the pan to evenly unfold it.
Step 3: Fry for 1-2 minutes till the underside is ready. Then, fastidiously flip the egg white wrap utilizing a big spatula and prepare dinner for a further 30 seconds or till the opposite aspect is ready.
Step 4: Put the wrap on a plate and let it cool a bit. Then, fill it along with your favourite fillings and roll it up tightly. Take pleasure in!
Prime ideas
This can be a quite simple recipe. Nonetheless, listed below are methods so your egg wraps find yourself wanting and tasting good:
Whisk till simply mixed. Do not beat the combination for too lengthy or the egg whites turn out to be stiff. This makes the wraps too thick.
Do not over-fry. Should you depart egg white tortillas within the pan for too lengthy or fry over a excessive warmth, they’ll turn out to be dry and crack whenever you roll them.
Fill proper earlier than serving. Should you add watery substances comparable to cucumber or tomatoes, they’ll soften the feel of the wrap over time and trigger it to separate. That is why it is best to eat the wraps straight after filling them.
FAQ
Sure. Egg whites are excessive in protein. They’re additionally low in carbs, which makes them keto pleasant.
Sure. You may scale the recipe and make a bigger quantity of wraps as much as 3 days forward. Retailer them within the fridge till able to eat. Simply make certain to wrap them effectively in clingfilm so they don’t dry out.
I’ve examined the recipe with ½ teaspoon psyllium husk powder and with ½ tablespoon cream cheese. You might additionally use 1.5 tablespoon super-fine almond flour. Should you do not thoughts including carbs, 1.5 tablespoon oat flour or common wheat flour work as effectively.
It’s attainable. Nonetheless, they’ll style like a fried egg and will not have the feel of a wrap.
I used a 20 centimetre skillet and the wrap measured 15 cm in diameter. I feel a 25 cm frying pan would work too. Do not make the wraps any bigger or they might tear.
Variations
Beneath are options how one can change up the flavour. Add straight into the egg combination:
- Herbs comparable to basil, Herbs de Provence, thyme or parsley
- Spices comparable to paprika or cumin
- Grated parmesan cheese or cheddar cheese
- Pinch of sweetener and cinnamon for a candy model
Fillings
There are a lot of methods you may fill an egg white wrap. Listed here are a couple of concepts:
- 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 rooster with salad leaves and keto Caesar dressing
- Caprese: mozzarella, tomato and recent basil
- Feta, spinach and sun-dried tomatoes.
You too can reduce the egg wraps into small strips and use them as keto noodles!
Storage
Be sure you wrap leftovers effectively so that they keep recent and pliable.
Fridge: Wrap the egg white wraps in plastic wrap or put them in an hermetic container. This fashion, they are often saved within the fridge for 3-4 days with out drying out or absorbing fridge odours.
Freezer: Layer parchment paper between the wraps so they do not stick collectively, then put in an hermetic freezer bag. Freeze for as much as 3 months.
To defrost: Allow them to thaw within the fridge in a single day, or till utterly defrosted.
Reheating: To serve heat, reheat the wraps gently within the microwave or in a dry pan over a low warmth.
I like wholesome tortillas and wraps. Listed here are extra low carb recipes to strive:
Tried this recipe? Give it a star ranking beneath!
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Recipe
Egg White Wraps – 2 Substances
from Sugar Free LondonerTry this fast and straightforward egg white wrap recipe! These high-protein, low carb wraps are pliable and fluffy. The recipe makes one wrap. Scale as wanted.
Notice: The servings slider solely modifications the primary quantity in every line and never any subsequent quantities. Please make your individual calculations the place obligatory. ***As an Amazon Affiliate I earn from qualifying purchases.
Directions
Separate the eggs. Whisk the egg whites and coconut flour in a mixing bowl till simply mixed. Add a pinch of salt, if utilizing.
Warmth oil or butter a small nonstick pan over medium warmth. Pour within the egg white combination and tilt the pan to evenly unfold it.
Fry for 1-2 minutes till the underside is ready. Then, fastidiously flip the wrap utilizing a big spatula and prepare dinner for a further 30 seconds or till the opposite aspect is ready. Don’t over-cook or the wrap turns into dry.
Put the wrap on a plate and let it cool a bit. Then, fill it along with your favourite fillings and roll it up tightly.
Notes
Diet
Energy: 49kcalWhole Carbohydrates: 1.6gProtein: 7.9gFats: 0.7gSaturated Fats: 0.6gFiber: 0.7gSugar: 0.7g
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