Loaded Egg White Protein Wraps

February 5, 2026

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Egg white wraps have been round for some time — you’ve most likely seen them in shops — however they’re not at all times simple to search out, and when you will discover 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 straight away to make these loaded breakfast-style wraps, however they preserve nicely, so doubling (or tripling) positively is smart in the event you’re meal prepping.

Why I’ll Hold Coming Again to These Wraps

Straightforward — They’re genuinely simple with minimal substances, no bizarre steps, they usually simply work.
Frequent substances — I already had all the things readily 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 disintegrate 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.

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Elements and Swaps

You solely want a handful of fundamental substances 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 case you’re utilizing complete eggs, separate them and save the yolks for one thing else (like mayo, aioli, hollandaise, or lemon curd). You could possibly even add a couple of 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 nicely (Carolyn notes that hemp might give the wraps a barely grayish tint).
Xanthan gum – This helps bind all the things and provides the wraps that versatile, barely chewy texture. You solely want a pinch.
Garlic powder (optionally available) – Completely nice to skip in the event you’re going for a impartial or candy model.
Salt – Only a pinch for taste steadiness.
Avocado oil (for cooking) – You can even use ghee or lard, particularly for a extra carnivore-style model. Butter works too, however might brown somewhat 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.
Test 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 essential – A nonstick pan on low warmth works finest. If it’s too sizzling, 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 – In case you choose a barely golden wrap (like I do), flip up the warmth after the form is fashioned, 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 proper 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 could possibly 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 possibility. 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 thought: 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 preserve the wraps plain, with out garlic, and layer them such as you would pasta.

Meal Prep and Storage Suggestions

These wraps preserve very 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 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 finest — about 20 to 30 seconds per facet is sufficient to heat them by way of with out drying them out. You can even microwave them briefly in the event you’re in a rush. The fillings will 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.

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Recipes You Could Like

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

0 days, 0 hours, 5 minutes

Palms-on quarter-hour General 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)

Elements (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
Non-obligatory: 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 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 frivolously with oil. As soon as sizzling, 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 perimeters begin to curl and carry simply. Use a spatula to loosen one facet, 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.
Notice: 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. In case you choose a barely golden wrap, flip up the warmth after the form is fashioned, 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 by way of and the bacon is completely crisp.
Notice: You can even 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 sizzling pan and cook dinner the eggs, stirring continuously for about 60 seconds. Hold 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 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 stored individually within the fridge for as much as 3 days.
PS: In case you’re searching for extra easy, high-protein meals that with with intermittent fasting, try my Quick Keto book!