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These egg white wraps are the perfect breakfast, lunch, or even snack for those looking to eat healthy and deliciously. Made to replace tortillas in any of your favorite recipes, my egg wraps recipe features egg whites whisked with almond flour and cooked into keto-friendly, gluten-free wraps. Folded around a classic filling of turkey, cheese, lettuce, and tomato, they are a tasty choice for anyone looking for a nutritious alternative.
Expand your breakfast recipes and try my fantastic Egg White Frittata, too, or these quick Sheet Pan Eggs. For a more robust meal, my Steak and Eggs recipe is always a fave!
If you’re on a quest for a healthy, well-balanced, and totally tasty breakfast or lunch option, especially with bikini season upon us, look no further. These egg wraps are a staple in my kitchen when I need something light yet filling. Made with simple ingredients like almond flour and eggs, they transform into surprisingly sturdy, low carb wraps that are perfect for any filling you want.
Whether you call it a breakfast wrap or a power-packed lunch – my 11-year-old thinks it’s a breakfast burrito – this recipe is all about keeping things delicious and nutritious.
Why We Love My Egg White Wraps
- Healthy. These egg white wraps are lower in calories than typical sandwich wraps, low in carbs, and packed with protein and healthy fats.
- Light and fresh. I love the freshness that the lettuce and tomatoes add to this egg white wrap recipe. It’s almost like you’re getting your salad fix in for the day on top of all the other delicious nutrients packed into this grab-and-go breakfast or lunch.
- Quick and easy. Good and good-for-you breakfast in just 15 minutes!
- Endless variations. This is the perfect wrap because it’s also versatile. It’s a clean canvas and you can fill it with pretty much anything your heart desires.
Ingredients You’ll Need
It’s time to grab the essentials and make some high-protein egg wraps. By the way, each serving packs a nice 24 grams of protein!
- Egg whites: You can crack whole eggs and use the yolks to make my hollandaise sauce recipe or purchase bottled egg whites.
- Blanched almond flour: Be sure the package says “blanched”. Using unblanched almond flour (or almond meal) will give you a very gritty, fall-apart wrap. Oat flour is also okay to use.
- Salt – Feel free to also add garlic powder, black pepper, and dried herbs, like oregano or dried basil, to the seasoning mix.
- Avocado – You’ll need just a few slices of avocado to fill the wrap.
- Roma tomatoes – I only used about half of a tomato for the filling.
- Baby lettuce greens: Romaine lettuce or arugula would also work.
- Deli turkey: You can also use turkey bacon or a completely different deli meat. Black forest ham would be delicious.
- Sliced Swiss cheese: You could also use sliced cheddar, gruyere, or another favorite.
How to Make Egg White Wraps
Quick and easy, these healthy egg wraps provide a delicious alternative to traditional tortilla style wraps. It’s a great recipe to start a new healthy habit today.
- Make the batter. Whisk together the egg whites, almond flour, and salt. Let the mixture sit for 5 minutes.
- Make wrap. Heat a non-stick skillet over medium heat and grease it with olive oil cooking spray. Give the batter a whisk, pour it into the skillet, swirl it around, and cook for 2 minutes. Flip, and cook for an additional 1-2 minutes.
- Assemble. Roll the egg wrap around avocado, tomatoes, lettuce, deli meat, and Swiss cheese, and serve.
Recipe Tips
- Bottled egg whites. Save yourself some time and energy and use liquid egg whites.
- Blanched almond flour. Make sure you are using blanched almond flour as opposed to almond meal. Almond meal is made from almonds that still have their skins which can add unwanted grit to the wraps and can also cause them to fall apart.
- Use room-temperature egg whites. Bottled or whole, you want your egg whites at room temperature before making the batter because they will spread more evenly in the pan.
- Let it rest. Allow the batter to rest for about 5 minutes and then whisk it again before adding it to the pan. The rest time will allow the eggs and the almond flour to meld together.
- Use a non-stick pan. You really want to use a nonstick pan here. Otherwise, your wrap may stick to the pan and fall apart when you flip it. Mine is a nonstick 8-inch skillet.
- Be gentle. When flipping and filling the wraps, be gentle. I like using a rubber spatula to flip for a gentler touch.
Recipe Variations
- Veggies galore. Swap the turkey for some sautéed veggies. I’ve been loving bell peppers and mushrooms!
- Make it spicy. Add a dash of hot sauce, cayenne pepper, or red pepper flakes to the batter. You could also spread a little chipotle aioli inside the wrap for a spicy kick.
- Go Mediterranean. Replace the filling with roasted chicken, feta cheese or goat cheese, sun-dried tomatoes, green bell pepper, and artichoke hearts.
- Asian fusion. Swap the filling out for stir-fried tofu, julienned carrots, bean sprouts, and a drizzle of teriyaki sauce.
- Breakfast time. Commit to breakfast and fill these wraps with sausage or bacon, avocado, and cheddar cheese.
- Borrow ideas. Grab a menu from your favorite sandwich shop, pick a sandwich or wrap that looks good to you, and use it as inspiration to fill your egg wrap.
How To Serve Egg White Wraps
The best part about egg white wraps is that you can eat them solo or use them as tortillas for tacos. Pair them with a refreshing smoothie, like my Green Kale Smoothie, Immunity Boosting Smoothie, or Mango Banana Smoothie. For lunch fare, I love these wraps with a Green Goddess Salad or even a fruit salad. This Grape Salad is my favorite at the moment.
You could round this low-crab meal out with a slice of Cream Cheese-Filled Coffee Cake or my Baked Cinnamon Donuts with Vanilla Glaze, too! If you’re chowing down on an egg white wrap for breakfast, do yourself a favor and serve it alongside this Easy Whipped Coffee or a simple Cortado Coffee. More of a tea person? Try my Matcha Latte or this Starbucks London Fog Drink.
How to Make Ahead
Egg wraps are also great for meal prep! Cook the egg mixture in the pan and turn it out onto a plate. Allow it to cool before sealing it in an airtight container and storing it in the fridge for 2 to 3 days. When you are ready to enjoy, just load one up with your favorite fillings, roll it up, and dive in.
More Healthy Breakfast Ideas
Starting the day with a healthy breakfast is a great way to maintain your overall well-being. Here are a few other health-conscious breakfast recipes for you to try.
- Healthy Easy Overnight Oats Recipe
- Slow Cooker Veggie Omelette
- Avocado Toast with Sunny Side Up Egg
- Macedonian Shakshuka
- Acai Bowl Recipe
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Egg White Wraps
Ingredients
- 3 egg whites
- 2 tablespoons blanched almond flour
- ¼ teaspoons salt
- ¼ avocado,, thinly sliced
- ½ Roma tomato,, thinly sliced
- ¼ cup baby lettuce greens
- 1 slice deli turkey
- 1 slice Swiss cheese
Instructions
- Make the egg wrap batter. In a medium-sized mixing bowl, whisk together the egg whites, blanched almond flour, and salt until well combined. Let the batter rest for about 5 minutes.
- Make the egg white wrap. Heat a non-stick skillet over medium heat and lightly grease with cooking spray. Pour the batter into the skillet and swirl it around to spread it as thinly and evenly across the pan as possible. Cook for 2 minutes, flip, and cook for an additional 2 minutes.
- Assemble the wrap. Place the egg white wrap on a clean surface. Arrange the sliced avocado, tomato slices, baby lettuce greens, deli turkey, and Swiss cheese on one end of the wrap; roll up the wrap around the filling and serve.
Notes
- Save some time and use bottled egg whites.
- Get blanched almond flour.
- Ensure egg whites are at room temperature for easier cooking and even spreading.
- Let the egg batter rest for 5 minutes before using.
- Non-stick pan is essential for preventing sticking and tearing.
- Flip the eggs with a rubber spatula to prevent tearing.
- To make it vegetarian, swap turkey for sautéed bell peppers and mushrooms.
- For a bit of heat, add hot sauce to the mix or use chipotle aioli.
- Mediterranean Touch: Go with roasted chicken, feta, sundried tomatoes, and artichokes.
- Asian Flair: Fill with stir-fried tofu, carrots, bean sprouts, and teriyaki drizzle.
Nutrition
Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.
