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Change the game with my protein-packed egg wrap recipe. They’re the perfect zero-carb, low-calorie alternative to tortilla wraps!
Need more creative egg recipes? Try my sous vide egg bites, egg white salad, or cottage cheese eggs next.
Looking for a healthy swap for tortillas? One word: Eggs.
Okay, you DO need more than just cooked eggs, but not much more. Add a dash of water and some seasonings, and you’ll have flavorful, tender egg wraps that make sneaking more protein in your day feel like a breeze.
Table of Contents
Why I love this recipe
- Made with two simple ingredients. All you need are eggs and water. The seasonings are just icing on the cake.
- Cheaper than store-bought. Compared to Egglife egg white wraps, mine are cheaper, have better flavor, and have a shorter ingredient list.
- They’re healthy. Eggs are high-protein, low-carb, and low in calories. Plus, they’re naturally gluten-free, dairy-free, and keto.
- And yes, they ACTUALLY work. Nothing is more disappointing than a tortilla that bursts open at the slightest bit of pressure. I tested this recipe a dozen times to guarantee that doesn’t happen.
Ingredients needed
- Eggs. I highly suggest using room temperature eggs so they cook quickly and evenly.
- Water. Optional, but I like to add a few spoonfuls of water to thin out the eggs. It makes the batter easier to flip and more durable.
- 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. Blend in some spinach, onion, herbs, or cheese.
How to make egg wraps
I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.
Step 1- Blend. In a high-speed blender, blend the ingredients until smooth.
Step 2- Cook. Spray cooking oil in a non-stick skillet 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
- Not adding any mix-ins? Skip the blender and whisk by hand in a large bowl.
- Make sweet wraps. Omit the added seasonings and add a spoonful of sugar or maple syrup.
- Grease the pan generously. Even the best non-stick pans will be difficult to work on without some cooking fat.
- Be patient. This is the kind of delicate recipe where you need to give the egg mixture time to cook. Flipping it too early may result in the wraps breaking.
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
Storage instructions
To store: Leftover wraps can be stored in the fridge in an airtight container for up to five days. Bring them to room temperature before adding fillings/using them as a wrap.
To freeze: Place the cooled wraps in a freezer bag (with sheets of parchment paper in between each) and freeze for up to two months. Let them thaw overnight before using.
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! With barely any carbs and plenty of protein, they’re the perfect substitute for regular tortillas.
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.
More ways to cook up eggs
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, updated and republished September 2024
Iwow this recipe is very healthy.
I like eggs very much.
This is a recipe that works every time. Never fails. You don’t need to buy egg white protein powder or go through a bagillion steps, just mix the eggs, season and cook in a pan. Make sure to spread the eggs according to your preferred thickness. If I have added too much egg, I will lift the egg patty and drain the rest of the egg under it. Let it cook some more and then flip. Very efficient recipe and works well with meats, most especially ruminant meat. I eat this daily.
I have added shredded cheese, cream cheese and ricotta cheese with excellent results. These are my go to wraps. Love your website! Thank you!
This is great and no need to purchase the high priced wraps or the expensive egg white protein powder! Do you think it would adversely affect making the wraps (taste, texture), to add ground psyllium or some other suitable fiber? Thank you.
Hi Lucinda- you risk them drying out because those fibers tend to soak up liquids. You are welcome to experiment and see.
I just made a wrap following your recipe- it was fantastic and I am now very full! Filled my wrap with cheese, cream cheese, ham, avocado and spring onion. So good!
Can you use egg whites only for spinach wraps
Thank you so much. Gluten free wraps like egg life and crepini are expensive for 6 wraps. My neighbor has pet egg laying chickens so i always have lots of eggs to use, thanks to his generosity. so now I can make my own less expensive and fresh
Can I use these in place of lasagna noodles?
I don’t think so.
Made these egg wraps; didn’t know they were that simple to make and I had all the ingredients on hand. I added spinach to mine. Great recipe, thanks!
I made the spinach version, and I was so pleasantly surprised at how they held up and weren’t overly eggy to use as a wrap!!! I love that I’m not eating any type of flour, getting way less carbs and greens too! Thank you for sharing!
Good recipe, I use egg wraps a lot. I’m so glad I found this recipe with 2 ingredients. Thank You.
Love your recipes! I am wondering if these egg wraps are spongy like the store bought one’s, that is what I didn’t like.. thank you!
They can be- but I find the spinach ones to be quite plain.
Good one!