Egg White Wraps
Published December 30, 2022 • Updated March 8, 2026
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I make these two-ingredient egg white wraps instead of buying store-bought tortillas. Zero carbs, high protein, and they cost a fraction of what Egglife charges.
I stopped buying tortillas years ago. At 30 grams of carbs per wrap, they don’t fit into a low-carb diet. So I started making my own, and after testing different approaches, I landed on this one. These wraps look and fold like real tortillas but have zero carbs. They’re basically an Egglife wrap copycat I make at home for a fraction of the price.
The whole recipe uses two ingredients and takes about 10 minutes. I pour the mixture into a nonstick skillet and swirl to coat the bottom, similar to making a crepe. The first one is always a little rough while I dial in the heat, but by the second wrap I’m in a rhythm. I use a medium 8-inch skillet for most batches, but the size is flexible. A 10-inch gives you burrito-sized wraps, and a 6-inch works for tacos or small quesadillas.
I use these for everything. Enchiladas, sandwich wraps, breakfast burritos, even lasagna noodles (I cut them into strips and layer them just like pasta). If you already make my keto tortillas, think of these as the nut-free version. One of my readers, Kay, rolls them with cream cheese, cinnamon, and Alulose then air fries them into mini cinnamon rolls. That’s the thing about these wraps: once you get comfortable making them, you start finding uses everywhere.
What makes this recipe different?
I’ve tried a lot of wrap recipes over the years. Here’s why I keep coming back to this one:
- No almond flour. Most keto wrap recipes call for it, but it adds carbs and doesn’t improve flexibility. I skip it.
- No xanthan gum required. Some people get stomach issues from it (bloating, gas). I give you the option of protein powder instead, which keeps these nut-free.
- Cheaper than store-bought. A carton of liquid whites costs less than a pack of Egglife wraps, and I get more out of it.
- Naturally gluten-free and dairy-free. No flour, no milk, no butter. If you use xanthan gum as the thickener, there’s zero dairy. With whey protein, swap to plant-based if you need strict dairy-free.
A tip from a KetoFocus fan
“Excellent recipe! Just a quick note if u add some aromatic spices you won’t get the eggie smell or taste. I use garlic & onion powders, oregano and a very tiny amount of citric acid. It’ll keep it longer in the fridge.”
➤ from YouTube subscriber @regevnava
How to make these wraps
The technique is closer to making crepes than cooking eggs. I blend the whites with protein powder until the mixture foams a little, then pour into a preheated nonstick skillet and immediately swirl. That swirl is what gives you a thin, even wrap instead of a thick omelet.
Medium-low heat is everything. If the pan is too hot, the edges set before you can swirl and you get uneven thickness with air bubbles trapped underneath. I wait until a drop of water just barely sizzles before pouring. That’s the sweet spot.
Key ingredients & substitutions
- Egg whites – I use liquid whites from a carton because it’s faster, but separating your own works too. If you’re cracking eggs, save the yolks for scrambled eggs or homemade mayonnaise.
- Protein powder – Any unsweetened, unflavored protein powder works. This one is what I use because it adds no flavor or carbs.
- Xanthan gum – If you’d rather not buy protein powder, xanthan gum works as the thickener and costs less. Some people are sensitive to it though, so I always list both options.
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Ingredients
1 cup liquid egg whites (egg whites from 8 eggs) -
2 tablespoons unflavored protein powder or 1/4 teaspoon xanthan gum
Step by Step Instructions
Step by Step Instructions
Heat skillet
Heat a small non-stick skillet (6 inches) over medium low heat. Spray with cooking oil.
Egg white mixture
In a blender, mix egg whites and protein powder or xanthan gum until mixed and mixture has foamed a bit.
- 1 cup liquid egg whites
- 2 tablespoons protein powder or 1/4 teaspoon xanthan gum
Make egg wraps
Pour ⅓ cup mixture into the preheated skillet. Swirl pan in order to coat an even layer around the bottom of the skillet. Let cook for 1-2 minutes, then flip and cook the other side for additional 1-2 minutes. Remove from heat and place wrap on a plate. Repeat with remaining egg mixture.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
Can I use whole eggs instead of egg whites?
I've made these with whole eggs and they work, but you get a different wrap. You need about four whole eggs to match the volume of one cup of whites. The color goes from white to yellow, and the texture is slightly denser. I prefer the whites because they're zero carb and give you that clean, tortilla-like look with a more flexible fold.
Should I add salt to the wraps?
I sprinkle salt directly onto the wrap once it's in the skillet. Adding salt to the raw mixture pulls moisture from the whites and makes the whole thing watery. I figured this out after a couple of runny batches early on. Seasoning in the pan is the way to go.
Do these wraps taste eggy?
They have a mild egg flavor, which I personally don't mind. If it bothers you, here's what I've found works: stir a small amount of cream cheese into the mixture before blending, or add garlic powder and onion powder. One of my YouTube subscribers swears by a pinch of oregano and citric acid. He says it kills the egg taste completely.
Can I add spices or seasonings to the batter?
I do this all the time. For savory wraps, I add garlic powder, onion powder, and a pinch of Italian seasoning to the blender before cooking. For a southwest twist, cumin and chili powder work well. I keep the amounts small (about 1/4 teaspoon each) so the consistency stays right. My default is garlic and onion powder in every batch.
How do I make these more durable like Egglife?
Thickness is the biggest factor. I use 1/3 cup of batter in an 8-inch skillet, but if yours feel too delicate, try a 6-inch skillet with the same amount. That gives you a thicker, sturdier wrap. Also make sure you're using enough protein powder or xanthan gum. I've found that skimping on the thickener is usually why they tear.
What's the visual cue that it's ready to flip?
I watch for the edges to pull away from the pan on their own. That's my cue. When I slide a spatula underneath, it should glide clean with no resistance. If it sticks at all, I give it another 30-45 seconds. The surface should look set and matte, not wet or shiny. Rushing this step is the number one reason I see people tear their wraps during the flip.
Can I use collagen peptides instead of whey protein powder?
I've always used whey protein in mine, but one of my readers, Nicole, swapped to collagen peptides and told me the wraps held up better when cold. She packs them for lunch with turkey and avocado, and said the collagen version stays flexible instead of cracking through the middle at the fold. If you're using these for cold packed lunches, her swap sounds worth trying. I'd use the same 2-tablespoon amount.
Are these dairy-free and gluten-free?
I get asked this a lot. The base recipe is just egg whites and a thickener, so there's no flour and no butter involved. If you use xanthan gum as your thickener, they're completely dairy-free. With protein powder, it depends on the type. I use whey, which does come from milk. For strict dairy-free, I'd swap to a plant-based protein powder or collagen peptides. Same amount, same method. And yes, always gluten-free.
Made a double batch Sunday to carry me through the week and they held up better than I expected. Was worried they'd tear when cold, but stored flat with parchment between them they peel apart cleanly and roll without cracking. Used them three different ways before Thursday: turkey and avocado for lunch, scrambled eggs in the morning, and one night I did a quick pizza thing with marinara and mozzarella. Six grams of protein each for basically zero carbs. This is now part of the Sunday routine.
My son grabbed one off the counter thinking I'd made actual crepes and I didn't correct him until he'd finished two (the protein powder gives them this slightly eggy richness that's weirdly convincing). He's asked me to make them every Sunday since.
Ha, two whole wraps before the reveal. Sunday batch is locked in.
Found out the hard way that xanthan gum makes these way more pliable than protein powder (the protein powder version kept cracking when I tried to fold them, which was maddening). Switched to xanthan gum and they roll up clean now, zero tears. Also: cool them flat before stacking or they stick together like crazy. Wrecked half a batch learning that one.
Yeah, the xanthan gum one flexes completely differently. The flat stacking thing is real too, I just never put it in the recipe (it was in my testing notes and somehow didn't make the cut). Good catches both.
Been making these for a few weeks, but threw in a pinch of garlic powder this time on a whim. Actually made a noticeable difference. The wrap picks up the filling seasoning so much better now. Loaded mine with leftover chicken and avocado and it was SO good. Definitely doing a double batch for spring meal prep.
Garlic powder in the batter is a good call. Try onion powder with it next time - I do both for savory fills.
The swirling is everything. I was not doing this right the first two times (I was just pouring and hoping) and kept getting thick uneven patches that folded weird when I tried to wrap anything in them. Once I actually took my time tilting the pan to coat the whole bottom, they came out thin enough to work. Also, liquid egg whites from the carton instead of cracking 8 eggs is so much easier when you're making a full batch. I'm pretty new to cooking and this felt doable in a way a lot of recipes don't. One thing I noticed: medium low really does mean medium low. I tried bumping the heat to save time and the edges got lacy and too fragile to fold. The lower temp gives you like two minutes to get the swirl right before it sets. Four stars because my first batch was a mess, but that was entirely me, not the recipe.
Medium-low is non-negotiable on these. That two-minute window closes the second you push the heat. Once the edges go lacy you can't save them.
I added garlic powder and a pinch of Italian seasoning to the batter because I was wrapping these around chicken salad and didn't want a plain egg taste underneath. The seasoning basically disappears but it does something to the overall flavor I wasn't expecting. Also went with xanthan gum instead of protein powder and these came out so much more pliable than my first attempt. Was rolling tightly and they didn't crack once, which was my whole problem before. Four stars because I'm still figuring out the swirl on my 8-inch pan (too big, they go thin fast and I have to move quick), but once I get the technique down I'll probably make these every week. Also wild how much protein these have for something this simple.
The 6-inch skillet will fix that. Same 1/3 cup batter, just thicker so you have time to work the swirl without racing. And the seasoning thing is real, it doesn't announce itself, it just makes the wrap taste like something.
Tip for anyone getting pinholes: let the blended mix sit a full minute before you pour. Air bubbles from blending were giving me Swiss cheese wraps every single time. Took me forever to figure that out. Also, the xanthan gum version holds up way better for burritos than the protein powder one. Made both enough times to know. Now I do a Sunday batch, stack with parchment, and they reheat in like 20 seconds, still thin and flexible.
Never thought to write that bubble tip down but it's real. Xanthan for burritos, yes. Holds the fold without cracking.
Third week making these and this time I stirred in a bit of onion powder before blending. Figured it would either work or not, and it actually gave the wraps this light savory base that makes them way more interesting to fill. Still working on the flip (I've torn a few), but once I started letting them sit an extra 30 seconds before I touched them that stopped happening. Double batch going into the fridge this Sunday.
Onion powder in the batter is where I go too, sometimes garlic powder with it. And that wait before flipping - people always skip it and wonder why it tears.
Made these twice and both times the wrap tears the second I try to fold it. First time I used vanilla protein powder by accident (not unflavored, I know), so I switched to xanthan gum and got the same result. Is there a visual cue for when it's actually ready to come off the pan, or am I just pulling it too soon?
Edges pull away from the pan on their own when it's ready, that's the cue I go by. Spatula should slide under clean. If it's sticking at all, 30-45 more seconds.
Swapped unflavored whey for collagen peptides and noticed a real difference in how the wraps hold up at the fold. I mostly use these for cold lunch wraps, turkey and avocado, and that kind of filling puts stress on the wrap when you actually bite in. The collagen version stays flexible instead of cracking through the middle. I also found I can pour just a little more than the 1/3 cup in my 7-inch pan and still get a thin, even cook, with just enough extra room to hold everything together. These are in constant rotation for me now. Zero carb tortilla alternative for a fraction of the Egglife price is already a win, but the collagen swap is what made them actually work for a packed lunch.
Yeah collagen is better for flex than whey, especially cold. I always use the 8-inch but 7-inch with a touch more batter makes sense for sturdier lunch wraps.
Made these twice and still getting tiny bubbles when I swirl - is it a heat problem or do I need to blend the egg whites and protein powder longer?
Heat is the more likely culprit. If the pan is too hot when you pour, the edges cook before you can swirl and trap air. I heat mine on medium-low and wait until a drop of water just barely sizzles. Blending longer won't hurt but it's usually not the issue.
These are great wraps. I even put cream cheese on them with cinnamon and sugar(Alulose), rolled them up, air fried them to make mini cinnamon rolls. A real treat! Unlimited ways to use these...
Haven't done the air fryer version yet but now I need to. Allulose actually crisps better than other sweeteners in there so that was the right call.
Wow! I had to give this a try. I don't have the processed liquid egg whites, but I have plenty of whole eggs. I found that two egg whites and 1 tablespoon of unflavored protein powder works well. The "tortillas" were substantial enough to be handled without tearing and they had the right chewiness in the mouth. I made two tortillas for chicken flautas and they were delicious. Thank you for this genius recipe. I have type 2 diabetes and these are an excellent alternative to flour tortillas.
Never tried flautas with these but now I have to. Separating the whites yourself works fine, batter comes out the same.
Thank you for sharing - can't wait to try!
Could you use beef gelatin instead of the xanthan gum? X
I haven’t tried that so I’m not sure how well it works. If you try it, let me know!
Have you ever added any spices or flavoring into the mixture before you make the wraps? Like the egg life wraps they have the Italian and the southwest and cinnamon . If so, just wondering what the ratio of flavor would be and if it changes the cooking!
I haven't thought about doing that, but now I'm curious. Sounds good!