Egg Wraps


5 from 107 votes
Jump to Recipe

This post may contain affiliate links. See my disclosure policy.

These egg wraps are a zero carb and grain free alternative to traditional tortilla wraps! Fill them with your sandwich favorites like salads, deli meats, and more.

egg wraps.

If you’ve made our keto tortillas or flatbread before, you are in for a treat with these homemade egg wrap recipes.

Egg wraps are a kind of flatbread/tortilla that uses beaten eggs as their base, instead of flour or grains (like low calorie or flourless wraps).

They are great for stuffing with your favorite fillings and enjoyed as you would any sandwich!

Recipe highlights

Inspired by the popular Egg Life Wraps, these egg tortilla wraps are so much more delicious, easy, and affordable. We used to make these all the time when we were following a keto diet and even after that they are still a staple!

  • They need two ingredients. Does water even count as an ingredient? If you add seasonings or mix-ins, that will change.
  • It’s easy to customize. You’ve probably seen store-bought wraps coming in flavors such as spinach or with seeds and these work the same. Simply blend them through.
  • Low carb. Eggs are naturally high in protein and have virtually zero carbs. As they are the main ingredient, this recipe is great if you are watching your carb intake.

If you’d like a more sandwich-style bread, try protein bread.

egg white wraps.

How to make egg wraps

This simple egg wraps recipe is so easy to make and works as it blank canvas: you can flavor it up any way you like.

Fill it with whatever your heart desires for the ultimate quick and easy lunch or snack.

The ingredients

  • Eggs. Room temperature.
  • Water. Optional, but I like to add a few spoonfuls of water to thin out the eggs which makes the batter easier to flip. Also, water makes them that much more durable too.
  • Seasonings. Salt, pepper, Italian seasoning, etc.
  • Mix-ins. Blend through some spinach (like in our spinach wraps) or sweet potato (like in our sweet potato tortillas). You can also make them cheesy by adding your favorite shredded cheese.

The instructions

Start by whisking or blending the eggs, water, and seasonings together. If using spinach or another mix-in, blend that through too.

Next, generously grease a non-stick pan and place over medium heat. Once hot, pour in the egg mixture then generally move the pan around so the egg touches the sides. Let the mixture cook for 1-2 minutes, or until the sides start to crisp up.

Now, using a rubber spatula, move around the pan lifting up the egg mix from the pan. Carefully flip the wrap and cook the other side for another minute.

Remove the wrap from the pan and let it cool slightly, before adding your favorite fillings.

egg wrap.

Can I use egg whites?

Yes! If you’d like to make egg white wraps, simply swap out the whole eggs for 6-8 large egg whites. Alternatively, you can use egg whites from a carton and if so, use a full cup of it.

Ways to use an egg wrap

Use an egg wrap the same way you’d use any wrap out there. You can use them in making Greek or salad wraps, or even as a quesadilla.

I like to spread avocado on them, along with some cheese and leftover protein (chicken breast, salmon, and steak are all fabulous options) for a high-protein sandwich.

if you omit the seasonings, you can use spreads in them too, like almond or cookie butter, Nutella, or some honey peanut butter.

Tips for Success

  • Grease the pan generously. You MUST grease the pan or skillet with some oil or cooking spray. Even the best non-stick pans will be difficult to work on without some cooking fat.
  • Use a rubber spatula to flip. Rubber VS metal spatulas! The rubber kind is so much easier to flip foods with (think pancakes and croquettes) without them breaking apart. They also don’t scratch.
  • 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 in half.
  • Use room temperature eggs. Cold or refrigerated eggs are more uneven when cooked on a skillet or pan.

Storage instructions

To store: Leftover egg wraps can be stored in the refrigerator, covered, 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 individual ziplock bags for quick grab-and-go meals or snacks.

2 ingredient spinach wraps.

More fun recipes using eggs

Frequently asked questions

Are egg wraps good for you?

With barely any carbs and tons of protein, egg wraps are a fantastic way to substitute a wrap or tortilla, especially if you are on a low calorie or low carb diet.

How many calories are in an egg wrap?

Each egg wrap has just 142 calories.

What are egg white wraps good for?

While not as sturdy as a whole egg wrap, the ones made from only the whites can be used in the same way. Because they are flexible, they are great to hold your favorite sandwich fillings.

egg wraps recipe.

Egg Wraps

5 from 107 votes
These egg wraps are a low carb alternative to a tortilla or wrap, and need just two ingredients to make! Fill them with salads, cheese, avocado, or whatever you like!
Servings: 2 wraps
Prep: 1 minute
Cook: 1 minute
Total: 2 minutes


  • 4 large eggs room temperature
  • 2 tablespoons water
  • 1/4 teaspoon salt optional


  • 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.


For low carb spinach wraps, swap out the water for 1/4 cup of spinach.
For egg white wraps, use 1 cup of egg whites. 
TO STORE: Leftover egg wraps can be stored in the refrigerator, covered, 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 individual ziplock bags for quick grab-and-go meals or snacks.


Serving: 1wrapCalories: 143kcalCarbohydrates: 1gProtein: 13gFat: 10gSodium: 433mgPotassium: 138mgVitamin A: 540IUCalcium: 57mgIron: 2mgNET CARBS: 1g
Course: Breakfast
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

You May Also Like

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating


  1. 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.

    1. Hi Lucinda- you risk them drying out because those fibers tend to soak up liquids. You are welcome to experiment and see.

  2. 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

  3. 5 stars
    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!

  4. 5 stars
    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!

  5. 5 stars
    Good recipe, I use egg wraps a lot. I’m so glad I found this recipe with 2 ingredients. Thank You.