Elevate Your Brunch Game with This Egg White Wraps Recipe
Are Egg White Wraps Healthy?
✅ Yes, egg white wraps are a healthy choice since they’re high in protein and low in calories. They’re cholesterol-free and contain essential amino acids, making them suitable for those watching their fat intake. You can stuff them with veggies, lean proteins, and other nutritious ingredients to boost their nutritional value.
Explore a fantastic breakfast innovation that delights your taste buds and enhances your brunch experience: egg white wraps. If you want a quick, tasty, and nutritious morning option, you’re in for a treat!
In a world where healthy choices meet deliciousness, these egg white wraps shine bright in your breakfast options. With protein-packed goodness and no cholesterol, these wraps provide a nutritious start to your day.
Our featured recipe offers a burst of flavor while highlighting the versatility of egg whites. Get ready for a culinary adventure every morning with these quick and easy wraps. Whether you’re a skilled chef or simply a breakfast lover, they are guaranteed to make your brunch nutritious and delightful.
Join us on a flavorful journey into the art of crafting perfect egg white wraps. Elevate your brunch game and redefine your mornings!
Table of Contents
- What is an Egg White Wrap?
- Homemade Egg White Wraps Recipe
- Tips for Making Egg White Wraps
- Egg White Wrap Variations
- How to Store Egg White Wraps
- What to Serve With Egg White Wraps
- Frequently Asked Questions
- Final Thoughts
What is an Egg White Wrap?
An egg white wrap is a versatile and nutritious option that replaces flour-based wraps with a lighter, lower-calorie alternative. It’s made by separating egg whites from the yolk, resulting in a thin and flexible layer perfect for wrapping fillings.
This alternative is popular among individuals aiming to reduce calorie and fat intake while increasing protein content in their meals. While you can simply buy these wraps ready-made, you can also easily make them at home.
To prepare an egg white wrap, beat the egg white mixture and cook in a skillet or pan to create a thin, pliable wrap.
These egg white wraps are perfect for stuffing with hummus, veggies, chicken, or beef, without the added carbs and processed ingredients of regular wraps or tortillas.
Egg white wraps offer a customizable and wholesome alternative to traditional wraps, perfect for both taste and health-conscious individuals.
They can serve as a breakfast burrito base or a lunch option with your favorite fillings. A single wrap makes a light breakfast, while two wraps provide a satisfying lunch.
These egg wraps are ideal for individuals following a keto or low-carb diet. They also serve as an excellent source of protein for vegetarians. Choose between using either egg whites or whole eggs based on your preference for fat content.
Homemade Egg White Wraps Recipe
These egg white wraps make wrapping your favorite taco or burrito fillings easy without the carb-heavy regular tortillas. They are homemade, keto-friendly, simple to make, and provide a great source of protein. They are similar to Egglife egg white wraps but can be made for a fraction of the cost.
Making these egg white wraps is super easy! Just grab a couple of fresh whole eggs, separate the whites from the yolks, and you’re one step closer to a tasty, filling breakfast.
Egg White Wraps Ingredients
Make these tasty, gluten-free, and zero-carb egg white wraps with just two ingredients. They’re perfect to replace tortillas in all your favorite recipes!
Egg whites
You can use the whites from large whole eggs or egg whites from a carton. Another option is to use liquid egg whites, which are easy to measure and prevent leftover egg yolks. Make sure the eggs are at room temperature.
Coconut flour
This low-carb flour improves the wraps by adding a pleasant texture and structure, resulting in fluffy and satisfying goodness. You can also use almond flour as an alternative.
(Optional) Protein powder or Xanthan gum: For this egg wrap recipe, you have two options to achieve a thicker and sturdier texture: protein powder or Xanthan gum.
Any unsweetened, unflavored low-carb protein powder works. Or, just add a sprinkle of xanthan gum for a more cost-effective choice.
Here are the exact ingredient measurements you will need for this recipe. Scale the amount as needed for multiple portions.
- 2 egg whites (large, or about ¼ cup, 60 grams)
- ½ tablespoon coconut flour
- Olive oil or butter for frying
- Salt and pepper to taste (optional)
How to Make Egg White Wraps
Start by separating the eggs. In a mixing bowl, combine the whisked egg whites and coconut flour using a balloon whisk.
Next, heat a small non-stick skillet over medium heat and add some avocado or olive oil. Pour in the egg white mixture and gently tilt the pan to spread it evenly.
Fry for about 1-2 minutes until the bottom sets.
Carefully flip the egg white wrap using a large spatula and cook the other side for an additional 30 seconds or until the edges turn golden brown and crisp.
Transfer the wrap onto a plate, let it cool slightly, and then fill it with your favorite ingredients. Roll it up tightly and enjoy!
Nutrition Information
This recipe makes one serving. A single wrap contains the following:
- Calories: 49kcal
- Total Carbs: 1.6g
- Fiber: 0.7g
- Sugar: 0.7g
- Protein: 7.9g
- Total Fat: 0.7g
- Saturated Fat: 0.6g
Tips for Making Egg White Wraps
This recipe is super easy. But, let us share some tips so your egg wraps turn out perfect in looks and taste!
Whisk the mixture until it’s just combined. Be careful not to overbeat the mix, as it may result in stiff egg whites and overly thick wraps.
Do not over-fry the egg white tortillas. Leaving them in the pan for too long or cooking them over high heat can lead to dry wraps that may crack when rolled. I discovered this while making my beloved egg white omelet, and it applies to all egg white recipes.
Lastly, for optimal results, add the fillings right before serving. If you include ingredients like cucumbers or tomatoes that contain a lot of water, they can moisten the wrap’s texture over time, potentially causing it to split. That’s why it’s best to enjoy these wraps immediately after filling them.
Follow these tips, and you’ll have perfect, delectable egg wraps every time!
Egg White Wrap Variations
Here are some delightful ways to enhance the flavor of your dish. Simply incorporate the following ingredients directly into the egg whites while mixing.
Enhance your wraps with a variety of fresh herbs such as basil, Herbs de Provence, thyme, or parsley.
Spice things up with smoked paprika or cumin. Indulge in the richness by adding grated parmesan or cheddar cheese.
For a spicy kick, include one teaspoon of red pepper chili flakes in the egg white mixture.
For an intense burst of flavor, try one tablespoon of Italian seasoning.
If you have a sweet tooth, create a delightful twist by adding one tablespoon of sweetener and one teaspoon of cinnamon to the wet mixture.
With these simple additions, you can elevate the taste and create a delightful twist on your recipe. Enjoy a world of flavors in every bite!
How to Store Egg White Wraps
To prepare ahead, simply increase the recipe amount to make additional wraps for up to 3 days. Wrap them in cling film to maintain freshness and prevent dryness.
To store, you can either wrap them in plastic wrap or place them in an airtight container. This will prevent them from drying out and absorbing any fridge odors for 3-4 days.
To freeze the wraps without them sticking together, simply layer parchment paper between each one. Then, place the wraps in an airtight freezer bag for up to 3 months.
To thaw the wraps, simply let them defrost in the refrigerator overnight or until completely thawed.
If you prefer to serve the wraps warm, gently reheat them in the microwave or in a dry pan over low heat.
What to Serve With Egg White Wraps
There are many ways to fill an egg white wrap. Feel free to choose your favorite fillings. Here are some ideas to inspire you: grilled chicken or turkey for a healthy and low-carb choice, and fresh or cooked vegetables to add more flavors.
Try a classic BLT (bacon, lettuce, tomato) or ham & cheese. To make a satisfying breakfast, try combining cream cheese, smoked salmon, dill, and a squeeze of lemon. Alternatively, you can go for shredded chicken with salad leaves and keto Caesar dressing.
For a vegetarian wrap, use salad leaves, avocado, cucumber, and shredded cabbage. Alternatively, make a keto hummus wrap with roasted vegetables.
For an Italian twist, fill your egg wrap with mozzarella, tomato, and fresh basil. Another option is feta, spinach, and sun-dried tomatoes.
Here are a few more filling ideas for a healthy low-carb breakfast wrap. Choose your preferred veggies, proteins, and cheese from the following.
Vegetables:
- Diced tomatoes, cucumbers, and shredded carrots
- Sliced avocado or guacamole
- Sautéed spinach, kale, or arugula
- Sliced bell peppers, onions, and mushrooms
Proteins:
- Grilled chicken or turkey breast slices
- Lean turkey or chicken sausage
- Smoked salmon or other smoked fish
- Tofu or tempeh for a vegetarian option
Cheeses:
- Cheddar or mozzarella
- Cottage Cheese
- Cream cheese
- Feta cheese
- Mozzarella
If you prefer a sweet breakfast, you can also fill your breakfast wrap with fresh fruits and simple syrup.
Frequently Asked Questions
Are egg white wraps keto?
Yes! These egg white wraps are suitable for keto and low-carb diets. Using only egg whites offers an excellent protein source with minimal carbohydrate content. Nevertheless, it is important to consider that a keto diet typically requires a higher intake of fats, which are abundant in egg yolks.
Do egg white wraps taste like eggs?
Egg whites have a subtle flavor, lighter than the yolk. These egg white wraps add a neutral, savory taste that complements fillings without overpowering them. You can enhance the flavor of your wraps by seasoning with salt and black pepper.
Are egg wraps high in cholesterol?
Made purely from egg whites, these wraps have low-fat content and zero cholesterol. Depending on your dietary needs, using whole eggs or just egg whites may be a healthier option.
Final Thoughts
Our exploration of low-carb egg white wraps has been a delightful journey through taste and health. As we conclude our culinary adventure, it’s evident that these wraps are not just for breakfast or brunch. They offer a canvas for creativity and showcase the perfect balance of flavor and nutrition.
When you choose egg white wraps, you’re choosing a nutritious and delicious alternative. These wraps are high in protein and low in calories, making them a versatile and healthy choice. You can fill them with your preferred ingredients, be it savory or sweet, to satisfy your cravings.
To level up your brunch game, remember that a healthy and flavorful start to the day is possible with egg white wraps. Each bite opens up a world of possibilities, showcasing that quick, delicious, and nutritious can seamlessly coexist.
Here’s to more vibrant and satisfying breakfasts with the magic of egg white wraps!
If you want more quick and easy breakfast egg recipes, try our spinach omelet and scrambled eggs & avocado variations. For the carb-conscious, consider these keto cinnamon rolls, keto waffles, and keto crepes! Then, complete your meal with your favorite breakfast drink.