Instead of store bought tortillas, I reach for these soft, flexible egg white wraps: two ingredients, 0g net carbs, and 6.4g protein each. I blend the egg whites with protein powder until the mixture foams, pour a third of a cup into the hot skillet, swirl it into an even layer, and let each side cook for 1 to 2 minutes before the flip.
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 14 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. 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.
“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
Other ingredient swaps I've tested
If you want a shortcut, Egg Beaters Original works, but the yolk in it means you get a yellow wrap instead of white. I’ve used it when I’m out of liquid whites and it still folds and holds fine.
Egg white protein powder is another option if you can’t find liquid whites. I keep a bag in my pantry as backup. Rehydrate by mixing 3 tablespoons of water with 1 tablespoon of powder, and that equals one large white.
How to use these wraps
I use these wraps constantly. Here’s what I reach for them most:
Tortilla swap for tacos, quesadillas, and enchiladas. For a crunchier taco option, I make cheese taco shells instead.
Sandwich wrap with deli turkey, cheese, and avocado (or try a Reuben or Philly cheesesteak filling).
For a keto breakfast burrito, I fill one with scrambled eggs, crumbled bacon, diced onions, and cheddar.
My go-to filling ideas
When I make these as sandwich wraps, here are the fillings I come back to:
Avocado, mozzarella, pesto: I spread a tablespoon of pesto on the wrap, layer on 1/4 sliced avocado, a roasted red pepper, and a few slices of mozzarella. Fresh basil on top if I have it.
BLT wrap: Spread mayo on the wrap, top with green lettuce, sliced tomato, and a couple strips of crispy bacon. This one takes about 30 seconds to assemble.
Blackened chicken: I slice it over shredded lettuce with avocado and a drizzle of stir fry sauce. Or go the peanut butter route: grated ginger, chili flakes, sesame oil, and a squeeze of lime tossed with shredded chicken.
Breakfast wrap: Butter, bacon or sausage, cheddar, and scrambled eggs. I make a batch of these on Sunday mornings. For something lighter, try it with a smoked salmon scramble.
How to roll a wrap without tearing
If you’re using these as sandwich wraps, make them larger with an 8-10 inch skillet. You’ll probably need to double or triple the recipe depending on how many you want.
My rolling method:
Place the wrap on a piece of parchment paper.
Add your sauce or spread.
Pile the fillings in the center.
Roll using the parchment paper to hold everything tight without the wrap tearing.
I picked up this parchment trick from making sushi rolls. It gives you a tight wrap without fighting the filling.
Storage and meal prep
I make a batch at the start of the week and grab them as I need them.
After cooking, let the wraps cool on a plate. To store, place a parchment circle or wax paper between each wrap and keep them in a Ziploc bag in the fridge for up to 5 days. The parchment stops them from fusing together.
I don’t recommend freezing. I’ve tried it and the texture gets rubbery once you thaw them. Since the whole recipe takes about 14 minutes, I just make a fresh batch when I run out. It’s the easiest low-carb meal prep I do.
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.
Heat a small non-stick skillet (6 inches) over medium low heat. Spray with cooking oil.
2
Egg white mixture
In a blender, mix egg whites and protein powder or xanthan gum until mixed and mixture has foamed a bit.
For this step
1 cup liquid egg whites
2 tablespoons protein powder or 1/4 teaspoon xanthan gum
3
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
Per serving: 1 wrap
Calories
31
Fat
0g
Protein
6.4g
Total carbs
0g
Net carbs
0g
Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.
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.
Can I add spices or seasonings to the batter?
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.
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.
Are egg white wraps healthy?
Each wrap has 31 calories, 6.4 grams of protein, and zero carbs, and the whole recipe is just egg whites plus unflavored protein powder or xanthan gum. No flour, no gluten, no added sugar. I eat them almost daily as my tortilla swap, and they keep lunch high protein without the 30 grams of carbs a flour tortilla brings.
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.
I’ve been wondering how I could use my freeze dried whole chicken eggs to make these. I don’t think I’d mind the yellow color and the yolks would be good for me. Any suggestions as to how to use them this way? Thank you for your wonderful recipes!
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.
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.
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.
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.
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.
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.
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.
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…
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.
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 tired it today ! They came out great ! I’m curious why they don’t feel as durable as the egg life ones ? Do they need more xanthum gum or possible baking powder ? I used liquid whites and had to do a half cup on a 10 inch and still they feel a little delicate
