Loaded Egg White Protein Wraps

4 de February de 2026

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Egg white wraps have been round for some time — you’ve in all probability seen them in shops — however they’re not all the time simple to seek out, and when you will discover them, they’re normally 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 straight away to make these loaded breakfast-style wraps, however they preserve properly, so doubling (or tripling) positively is sensible for those who’re meal prepping.

Why I’ll Preserve Coming Again to These Wraps

Simple — They’re genuinely simple with minimal components, no bizarre steps, they usually simply work.
Widespread components — I already had every little thing available (egg whites, protein powder, xanthan gum).
Good texture — not too eggy, not crumbly, they usually fold with out breaking.
Nice for meal prep — you can also make a bunch forward they usually don’t dry out or collapse within the fridge.
Carnivore-style — They’re principally 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.

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Components and Swaps

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

Egg whites – Recent or carton each work. In the event you’re utilizing complete eggs, separate them and save the yolks for one thing else (like mayo, aioli, hollandaise, or lemon curd). You might even add a couple of egg yolks to the scrambled eggs filling afterward!
Unflavored protein powder – I used whey, however hemp or egg white protein powder additionally work properly (Carolyn notes that hemp could give the wraps a barely grayish tint).
Xanthan gum – This helps bind every little thing and provides the wraps that versatile, barely chewy texture. You solely want a pinch.
Garlic powder (non-compulsory) – Completely high-quality to skip for those who’re going for a impartial or candy model.
Salt – Only a pinch for taste stability.
Avocado oil (for cooking) – You can too use ghee or lard, particularly for a extra carnivore-style model. Butter works too, however could brown a bit quicker.

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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 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’ll be able to increase the warmth – In the event you want a barely golden wrap (like I do), flip up the warmth after the form is shaped, 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 best measurement for versatile, rollable wraps. Something greater, they usually’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 might 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 properly as a stand-in for lasagna sheets. In the event you’ve tried my keto lasagna with crepes, this is able to be an identical swap — simply preserve the wraps plain, with out garlic, and layer them such as you would pasta.

Meal Prep and Storage Suggestions

These wraps preserve rather well within the fridge, so that they’re simple to prep forward. Simply make sure that 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 aspect is sufficient to heat them by means of with out drying them out. You can too microwave them briefly for those who’re in a rush. The fillings will be made forward too. I normally retailer the sausage, bacon, and eggs individually and assemble once I’m able to eat, particularly if utilizing cheese or any sauce.

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Recipes You Could Like

In the event you’re into low-carb wraps or high-protein handheld meals, listed here are a couple of extra concepts you would possibly like.

0 days, 0 hours, 5 minutes

Fingers-on quarter-hour Total 20 minutes

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%

Complete 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 pace to mix (you don’t need the combination too fluffy).
Cook 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: Cook dinner for 1–2 minutes till the sides begin to curl and carry simply. Use a spatula to loosen one aspect, then fastidiously peel and flip it together with your fingers. Cook dinner for 1 extra minute, then let cool on a wire rack. Repeat with the remaining batter.
Word: Preserve 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 the event you want a barely golden wrap, flip up the warmth after the form is shaped, 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. Cook dinner till the sausages are browned by means of and the bacon is completely crisp.
Word: You can too use an air fryer at 360 f (180 C) for 8–10 minutes for a hands-off model (bacon and chipolatas). In the event 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 cook dinner the eggs, stirring consistently for about 60 seconds. Preserve them barely “smooth”—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. High with the sausages (minimize 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 greatest served heat. If meal prepping, particular person fillings will be stored individually within the fridge for as much as 3 days.
PS: In the event you’re searching for extra easy, high-protein meals that with with intermittent fasting, try my Quick Keto e-book!