Egg Wraps
This post may contain affiliate links. See my disclosure policy.
Change the game with my protein-packed egg wrap recipe. They’re the perfect zero-carb, low-calorie alternative to tortilla wraps!
My egg wraps are actually sturdy and pliable
I almost always have a pack of Egglife wraps in my fridge, but one day I realized I could make my own in just a few minutes. They’ve been on regular rotation ever since, especially when I want a quick high-protein lunch or breakfast.
Unlike some homemade versions that crack or fall apart, my egg wraps are soft, flexible, and sturdy enough to fill, roll, and fold without tearing. Here’s why I love making them:
- Just 2 main ingredients. Eggs and water are all you’ll need, with a few seasonings if you’d like a little extra flavor.
- Budget-friendly. My version costs a fraction of store-bought ones.
- High in protein. Naturally low in carbs, gluten-free, and perfect when you want an easy tortilla swap.
- Versatile. I’ve used them for wraps, burritos, and even quesadillas.
Table of Contents
Key Ingredients
Here’s what you’ll need, along with my kitchen notes. Full measurements are in the recipe card below.
- Eggs. I like using room temperature eggs because they whisk together more easily and cook a little more evenly, but cold eggs will still work if that’s what you have.
- Water. I like to add a couple of tablespoons to thin the egg mixture just enough to make the wraps easier to flip and much more flexible once they’re cooked.
- Seasonings. I kept it simple with salt and black pepper, but feel free to experiment with Italian seasoning, curry powder, or different spices.
- Mix-ins. If I’m blending the mixture, I’ll often add a handful of spinach or fresh herbs. A little grated Parmesan also works well if you don’t need the wraps to be dairy-free.
How to make egg wraps
Step 1- Blend. In a high-speed blender, blend the ingredients until smooth.
Step 2- Cook. Spray a non-stick skillet with cooking oil over medium heat. Once hot, pour half of the egg mixture in. Move the pan around so it covers the bottom. Cook for 2-3 minutes, then use a rubber spatula to flip the wrap. Cook for another minute, then remove it from the pan.
Step 3- Cool and stuff. Let the wrap cool for a minute before adding your favorite fillings.
Arman’s recipe tips
- Grease the pan generously. Even with a good non-stick pan, a light coating of oil makes the wraps much easier to flip and helps them release cleanly.
- Be patient before flipping. Wait until the edges are set and the wrap lifts easily from the pan. If you try to flip too soon, it’s much more likely to tear.
- Skip the blender if you’re keeping them plain. If you’re not adding spinach, herbs, or other mix-ins, a quick whisk in a bowl is all you need.
Ways to use this recipe
- Use an egg wrap the same way you’d use any regular wrap! Here are some suggestions:
- Make breakfast wraps with air fryer bacon and cream cheese
- Turn them into an air fryer quesadilla
- Spread avocado, hummus, or sundried tomato pesto
- Add more protein, like ham, chicken, or salmon
- Make sweet wraps and spread healthy Nutella or cookie butter on top
Frequently asked questions
Yes, these wraps can be stored in the refrigerator for up to five days. I suggest storing them between sheets of parchment paper (so they don’t stick together) and keeping the fillings separate.
Yes, if you’d like to make egg white wraps, swap out the whole eggs for 6-8 large egg whites. Alternatively, you can use one cup of egg whites from a carton.
Egg Wraps
Ingredients
- 4 large eggs room temperature
- 2 tablespoons water
- 1/4 teaspoon salt optional
Instructions
- In a high speed blender, add your eggs, water, and optional seasonings. Blend until completely combined. Alternatively, you can whisk it by hand.
- Generously grease a non-stick skillet or pan and place over medium heat. Once hot, pour half the egg mixture in. Move the pan around so it reaches the perimeter.
- Cook the egg mixture for 2-3 minutes, or until the edges begin to bubble. Using a rubber spatula, carefully flip the wrap. Cook for another minute, before removing from the pan.
- Let the wrap cool for a minute before adding your favorite fillings.
Notes
Nutrition
Originally published March 2023
Hi can I use these to make breakfast burritos? If possible, I’d like to make the burritos ahead of time and freeze them then just pop them in the microwave before leaving for work as a quick breakfast.
Hi Cris- If you make them as instructed, they do become pliable and easy to make into burritos. I would suggest wrapping them in parchment paper and reheating them in a panini press or similar, so there is little risk of them falling apart (the parchment helps hold everything into place).
Calories at 143 for this recipe under your NUTRTION label is incorrect. There are 78 calories in one large egg, your 4 eggs = 312 calories. You are not only incorrect but WAAAAAAAY off. A simple google check would’ve told you that.
Hi Norma- actually, the calories are correct 🙂 This recipe makes two servings, as indicated in the recipe card 🙂
Calories in large eggs vary between 68-78 so an average was taken. Enjoy the egg wrap recipe 🙂
Has anyone used these as burrito shells and how did they pan out? Thanks much
Thiswaseasyandgreat
Love to hear that, Diane!
Why room temperature eggs?
Hi Roxanne, room temperature eggs incorporate easier into mixtures. Hope this helps!
Exactly what I was looking to male. Thanks so much for sharing these helpful tips in your recipe.
You are so welcome, Celia- glad you enjoyed the recipe 🙂
can also be used for layering lasagne
Yes, absolutely! I’ve had several readers do it with this very recipe (I’m going to try it myself next weekend!).
I can’t wait to try these wraps! Can I use egg whites from a carton?
Hi Jennifer, you certainly can! Let the egg whites come to room temp before cooking, this will help them cook a bit more evenly. Let us know how you go!
I did and and no one noticed anything different. Delicious!