Egg White Wraps

Egg White Wraps

Learn to make easy and healthy Egg White Wraps in just 4 minutes! This guide shows you how to whip up these light, protein-rich wraps, ideal for a quick, nutritious meal or snack. They're simple, fast, and wonderfully versatile.

Get ready as we embark on a journey to learn all about these delightful egg white wraps and the adaptability, ease of preparation, and the boundless possibilities they offer for crafting a meal that's delicious and nutritious. Whether you're a busy professional, a health-conscious home chef, or simply someone in search of quick, satisfying recipes, this egg white wrap recipe is sure to find its way into your recipe repertoire.

Recipe Video

[adthrive-in-post-video-player video-id="6zrLRemA" upload-date="2023-11-29T12:00:00.000Z" name="Egg White Wraps" description="Let's make Egg White Wraps together! It's an easy, nutritious choice for any meal. These wraps are light, packed with protein, and super versatile." player-type="default" override-embed="default"]

Why This Recipe Works

This recipe for egg white wraps works because it is a highly customizable recipe, that is versatile enough to eat a variety of ways, and super simple to prepare.

When it comes to customizing your egg white wraps, the options are virtually limitless, allowing individuals to tailor their wraps to personal tastes and dietary preferences. Need to make your wraps, gluten-free, vegan, or dairy-free? No problem! There are a number of substitutions that can be made to make this recipe work for you.

Moreover, the versatility of these egg white wraps transcends traditional boundaries, allowing you to experiment with both savory and sweet creations. Whether you prefer your wrap loaded with veggies and cheese or drizzled with honey and filled with fruit, these wraps adapt effortlessly to a wide range of flavors, making them a go-to option for those seeking a versatile, convenient, and delicious meal or snack.

Finally, this egg white wrap recipe is an ideal choice for busy mornings or quick, satisfying meals because they are ready in under 10 minutes.  Keep your egg white refrigerated to make mornings a breeze when you need sustinance in a flash. It simply doesn't get any easier than these delicious and healthy egg white wraps.

Ingredients

Eggs:

While eggs serve as the base for the egg white wraps, there are many various substitutes you can use to make delicious wraps with. Silken tofu, chia or flax eggs,  applesauce, mashed banana, yogurt, and buttermilk all work in place of eggs in this recipe allowing you to create wraps that meed any dietary need or preference you may have.

Coconut Flour:

Coconut flour is used in this recipe because the texture is slightly crumbly and tender making it ideal for making wraps. All-purpose, almond, tapioca, and chickpea flours are all good substitutions to use, however, they may affect the taste and texture of the final product.

Seasoning:

While this recipe only calls for some garlic powder and salt in the egg white mixture, there are a variety of different herbs, spices, and flavorings that you can infuse your eggs and give them some flavor. Paprika, thyme, cumin, chili powder,rosemary, smoked paprika, oregano, red pepper flakes, onion powder, turmeric, lemon zest, and soy sauce can all make a delicious impact on the flavor of your egg white wraps.

Fillings:

These egg white wraps are so versatile that you can fill them with just about anything. You can try adding vegetables like bell peppers, tomatoes, or avocado. Add proteins such as chicken, turkey, ham, or tofu. Don't forget about your favorite cheeses including cheddar, feta, and mozzarella. Even herbs such as parsley, cilantro, and basil can be experimented with. Choose fillings that you enjoy the most and have fun coming up with new and intriguing flavor combinations.

How to Make Egg White Wraps

Step One: 

Begin by separating your egg yolks from the whites. Discard or repurpose the yolks.

Step Two: 

Add coconut flour, salt, and garlic powder to the egg whites and beat with a fork or whisk until incorporated.

Step Three: 

Place your frying pan on medium-low heat, coat the cooking surface with oil, and pour approximately one tablespoon of the egg mixture into your frying pan. Swirl the pan around to cover the surface with the egg as you would a crepe.

Step Four:

Cook until the middle begins to bubble, flip, and cook for 30 seconds to 1 minute longer.

Step Five: 

Place your wrap on a plate and fill it with chopped mushrooms and spinach.

Step Six: 

Roll your wrap like a burrito, cut it in half, serve, and enjoy!

Tips

  • With a bowl underneath, pass the yolk between the two halves of the eggshell to separate your eggs. The whites will naturally separate themselves from the yolk, dropping into a bowl underneath, leaving you with just the yellow yolk. Discard or repurpose that yolk and use the whites for this recipe.
  • You can also use whole eggs if you prefer a richer flavor and more nutrients, but using egg whites keeps the dish low in calories and fat.
  • Egg whites cook very quickly, so it is essential to monitor your eggs while cooking to avoid burning them.

What to Serve With Egg White Wraps

These quick and easy egg white wraps pair wonderfully with a variety of complementary side dishes. Consider serving them with a side of Greek yogurt and fresh fruit, a smoothie, or a crisp green garden salad dressed in a light vinaigrette if you are looking for some healthy breakfast options. If you're looking for a heartier option, oven-roasted sweet potato or a serving of quinoa salad with roasted vegetables will leave diners feeling more satisfied.

FAQs

Can I use egg white substitutes or liquid egg whites from a carton?

Yes, you can use liquid egg whites from a carton as a convenient alternative to separating eggs.

Can I make egg white wraps in the oven?

You can absolutely bake egg white wraps in the oven. Simply pour the mixture into a greased baking dish and adding your fillings on top. Cook at 350F for 12-15 minutes or until the egg has set and the edges are slightly golden brown.

How long can leftover egg white wraps be kept fresh?

These egg white wraps are best when consumed fresh. However, leftover egg white wraps can be kept fresh in the refrigerator for up to 2-3 days when stored in an airtight container. Long term storage in the freezer is not recommended as your wraps may become a bit watery upon thawing.

More Egg-celent Recipes

If you are looking for more egg-celent ways to add more protein to your mornings, then you'll love this collection of egg-based recipes to get your mornings off to the right start.

Instant Pot Shakshuka

Eggs in a Basket

Mushroom Frittata

Dunkin Wake Up Wrap

Egg White Wraps

Egg White Wraps

This quick, easy, and healthy egg white wrap will have you looking at sandwich wraps in a whole new light.
4.34 from 3 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: egg white wrap, egg white wrap recipe, egg white wraps, egglife
Prep Time: 2 minutes
Cook Time: 2 minutes
Total Time: 4 minutes
Servings: 2
Author: Corrie

Ingredients

  • 2 eggs
  • 1 tablespoon coconut flour
  • 1 teaspoon salt
  • ½ tablespoon garlic powder
  • 1-2 teaspoons vegetable oil
  • ¼ cup mushrooms chopped
  • ¼ cup fresh baby spinach leaves

Instructions

  • Begin by separating your egg yolks from the whites. Discard or repurpose the yolks.
  • Add coconut flour, salt, and garlic powder to the egg whites and beat with a fork or whisk until incorporated.
  • Place your frying pan on medium-low heat, coat the cooking surface with oil, and pour approximately one tablespoon of the egg mixture into your frying pan. Swirl the pan around to cover the surface with the egg as you would a crepe.
  • Cook until the middle begins to bubble, flip, and cook for 30 seconds to 1 minute longer.
  • Place your wrap on a plate and fill it with chopped mushrooms and spinach.
  • Roll your wrap like a burrito, cut it in half, serve, and enjoy!

Nutrition

Calories: 88kcal Carbohydrates: 4g Protein: 7g Fat: 5g Saturated Fat: 2g Polyunsaturated Fat: 1g Monounsaturated Fat: 2g Trans Fat: 0.01g Cholesterol: 164mg Sodium: 1237mg Potassium: 144mg Fiber: 2g Sugar: 1g Vitamin A: 589IU Vitamin C: 1mg Calcium: 31mg Iron: 1mg

Video

[adthrive-in-post-video-player video-id="6zrLRemA" upload-date="2023-11-29T12:00:00.000Z" name="Egg White Wraps" description="Let's make Egg White Wraps together! It's an easy, nutritious choice for any meal. These wraps are light, packed with protein, and super versatile." player-type="default" override-embed="default"]

Notes

  • Pass the yolk between the two halves of the eggshell to separate your eggs. The whites will naturally separate themselves from the yolk, dropping into a bowl underneath.
  • You can also use whole eggs if you prefer a richer flavor and more nutrients, but using egg whites keeps the dish low in calories and fat.
  • Egg whites will cook quickly, so it is essential to monitor your eggs while cooking to avoid burning.
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