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!
Need more creative egg recipes? Try my sous vide egg bites, air fryer 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
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 🙂