Egg White Wraps
Published December 30, 2022 • Updated July 20, 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 allulose 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.
Why are these white wraps and not yellow like a regular egg wrap?
Because I only use the whites, no yolks. The yolk is what turns a regular egg wrap yellow, so leaving it out gives you a pale, neutral wrap that looks a lot closer to a flour tortilla. When I want that clean look for sandwich wraps or enchiladas, I pour liquid whites straight from the carton. Swap in whole eggs or Egg Beaters and you'll get a yellow tint instead. The fold and the flavor barely change, but the color does.
Are these egg white tortillas or wraps?
I call them both. Since I only use the whites and skip the yolks, they cook up pale and neutral, so they read more like a soft tortilla than a yellow egg wrap. I mostly use mine as wraps for sandwich fillings and breakfast burritos, but they behave exactly the same folded around taco or enchilada fillings. Same two ingredients, same swirl-in-the-pan method either way, so use whichever name fits what you are making.
Can I use carton liquid egg whites instead of cracking fresh eggs?
This is what I do most days. I pour liquid whites straight from the carton because it is faster and there is nothing to separate. One cup of carton whites equals the whites from about 8 large eggs, so that is my go-to ratio for a batch. If you would rather crack your own, the batter comes out the same, just save the yolks for scrambled eggs or homemade mayo. The carton whites also give me that clean, pale color I want for sandwich fillings.
Was skeptical about two ingredients. Totally wrong.
Tricia, the protein powder had me skeptical too when I tested this. Looks like it shouldn't do anything. Then you fold the wrap and it holds.
Adding these to my Sunday meal prep. If I make a full batch, do they stick together in the fridge or should I layer parchment between them? Also curious how they hold up after a few days. Texture still okay by day four?
Parchment between them, yes. They'll stick and tear without it. I keep mine stacked with parchment squares, good for 4-5 days. Day four the texture is maybe 90% of fresh but totally fine for wraps.
ok why have i been buying tortillas
Same question, Olivia. I was buying Egglife for way too long before I did the math on what a carton of egg whites actually makes.
0 net carbs sounded like a lie. It's not.
First wrap, no tears. Do these freeze?
They do. Parchment between each one before freezing or they'll stick together. Microwave makes them rubbery so I thaw in the fridge overnight.
The Egglife thing was my whole system for a while, until the cost stopped making sense for something I was going through this fast. Tried making my own from a couple other recipes (one was overloaded with steps, one kept tearing the second I tried to fold it) and this is the one that finally got me off the store-bought version. The swirl move is the whole thing, because once I figured out how to get an even coat across the pan the results were consistent in a way the other methods weren't. At 0 net carbs and 6 grams of protein per wrap, it's doing the exact same job at a fraction of what I was spending. Not going back.
The swirl is the unlock. Once you've got it, there's really no reason to go back to paying for store-bought.
Lunch wraps were something I'd just stopped thinking about after going keto. Made a batch this week, filled one with deli turkey and cucumber, and it was just... lunch again. That sounds small but it wasn't.
It's not small. That 'I just had lunch' feeling is the whole point. Turkey and cucumber is one of my faves in these too.
vanilla protein powder gave mine a weird aftertaste, go unflavored
Learned that one early. Vanilla and egg whites together just tastes off. Unflavored only in this one.
Been making these every couple weeks since I found this recipe, and lately it's been more like every few days since it's too hot to turn on the oven for anything. The xanthan gum version comes out a little more flexible than the protein powder one, figured that out around batch four or five.
Xanthan gum wins on flex. Protein powder holds up better if you're stacking a heavy filling.
Brought these to a cookout Saturday and my brother-in-law, who eats whatever he wants, had four as taco shells and didn't ask questions until I mentioned the protein count.
Ha, four taco shells from the guy who eats whatever he wants. That's the review right there.
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.