Loaded Egg White Protein Wraps

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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 seek out, and when you will discover them, they’re normally 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 immediately to make these loaded breakfast-style wraps, however they maintain properly, so doubling (or tripling) positively is smart when you’re meal prepping.

Why I’ll Maintain Coming Again to These Wraps

Simple — They’re genuinely simple with minimal components, no bizarre steps, and so they simply work.
Frequent components — I already had every little thing readily available (egg whites, protein powder, xanthan gum).
Good texture — not too eggy, not crumbly, and so they fold with out breaking.
Nice for meal prep — you can also make a bunch forward and so they 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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Substances and Swaps

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

Egg whites – Recent or carton each work. If you happen to’re utilizing complete eggs, separate them and save the yolks for one thing else (like mayo, aioli, hollandaise, or lemon curd). You may even add just a few 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 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 (optionally available) – Completely high quality to skip when you’re going for a impartial or candy model.
Salt – Only a pinch for taste stability.
Avocado oil (for cooking) – You may as well use ghee or lard, particularly for a extra carnivore-style model. Butter works too, however could 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.
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 finest. 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 may increase the warmth – If you happen to want a barely golden wrap (like I do), flip up the warmth after the form is shaped, however don’t overlook to cut back it once more earlier than beginning the subsequent one.
Use a small pan – A 7–8 inch nonstick skillet provides you the best dimension for versatile, rollable wraps. Something greater, and so they’ll be too skinny and inclined 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 may 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 concept: they work surprisingly properly as a stand-in for lasagna sheets. If you happen to’ve tried my keto lasagna with crepes, this may be an identical swap — simply maintain the wraps plain, with out garlic, and layer them such as you would pasta.

Meal Prep and Storage Suggestions

These wraps maintain very well within the fridge, so that they’re simple to prep forward. Simply be 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 recent for as much as 4 days.

To reheat, a dry skillet works finest — about 20 to 30 seconds per aspect is sufficient to heat them by way of with out drying them out. You may as well microwave them briefly when you’re in a rush. The fillings may 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 Might Like

If you happen to’re into low-carb wraps or high-protein handheld meals, listed here are just a few extra concepts you would possibly like.

0 days, 0 hours, 5 minutes

Fingers-on quarter-hour General 20 minutes

Serving dimension 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)

Internet 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)

Substances (makes 3 servings)

Egg Wraps:

¹/₂ cup carton egg whites or 4 recent egg whites (120 g/ 4.2 oz)
2 tbsp unflavored protein powder (15 g/ 0.5 oz)
¹/₄ tsp xanthan gum
Non-compulsory: 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 giant 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 velocity to mix (you do not 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 perimeters begin to curl and raise 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 to make all 3 wraps.
Notice: Maintain any wraps you aren’t planning to make use of instantly in an hermetic container within the fridge for as much as 4 days. If you happen to want a barely golden wrap, flip up the warmth after the form is shaped, however don’t overlook to cut 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 way of and the bacon is completely crisp.
Notice: You may as well use an air fryer at 360 f (180 C) for 8–10 minutes for a hands-off model (bacon and chipolatas). If you happen to 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 prepare dinner the eggs, stirring always for about 60 seconds. Maintain them barely “comfortable”—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 (reduce lengthwise if utilizing giant 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 may be saved individually within the fridge for as much as 3 days.
PS: If you happen to’re searching for extra easy, high-protein meals that with with intermittent fasting, try my Quick Keto e book!

Complete per wrap
2.9 g	39.2 g	35.1 g	489 kcal
Egg white, recent
0.3 g	4.4 g	0.1 g	21 kcal
Whey protein powder (protein isolate, Pulsin)
0.1 g	3.9 g	0 g	15 kcal
Xanthan gum, thickening agent
0 g	0 g	0 g	1 kcal
Garlic powder, spices
0.1 g	0 g	0 g	0 kcal
Salt, sea salt
0 g	0 g	0 g	0 kcal
Avocado oil, further virgin
0 g	0 g	4.5 g	40 kcal
Sausages, pastured, freed from gluten and sugar
0.4 g	10.5 g	11.3 g	146 kcal
Bacon, crispy (bacon grease eliminated)
0 g	4.8 g	1.6 g	34 kcal
Egg, complete, recent, uncooked (free-range or natural eggs)
0.7 g	12.6 g	9.5 g	143 kcal
Butter, unsalted, grass-fed
0 g	0 g	3.8 g	34 kcal
Cheddar cheese
0.4 g	2.9 g	4.2 g	51 kcal
Sriracha chili sauce, scorching sauce
0.9 g	0.1 g	0 g	5 kcal