Egg Wraps
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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!
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!
Thankyou I’m trying to loose my stress belly!🥰
So glad you liked them Diane! Hopefully they’re taking some of the stress out of your life.
These are our go to for wraps. I have also poured the mixture into a glass pie pan and microwaved them. My family won’t eat them if the eggs get even the slightest bit brown.
They’re crazy. LOL. 😉 But I’ll try your microwave idea. Cooking in a pie pan gives me other ideas. Thanks for the suggestion.
Great ideas!
I like eggs so much. I never knew you can make wraps only using them.
Thanks! This is beautiful and yummy! You are a real professional!🙏🏻💎💎💎💎❤️
So glad you enjoyed these Susan! They’re perfect for a healthy lunch or dinner 🙂
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.
I have used egg wraps in place of lasagna noodles and also as manicotti ! Works like a charm !
You can use store bought wraps for that, so I don’t know why you couldn’t these.
I think it would just depend on what kind of lasagna you were trying to make.
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!