Egg white wraps have been round for some time — you’ve most likely seen them in shops — however they’re not all the time straightforward to seek out, and when yow will discover them, they’re normally overpriced for what they’re. I figured it was time to strive making my very own, and this recipe from Carolyn Ketchum’s new cookbook, The Protein Advantage turned out to be precisely what I wanted.
I halved the unique recipe as a result of I used to be utilizing them immediately to make these loaded breakfast-style wraps, however they maintain nicely, so doubling (or tripling) positively is sensible when you’re meal prepping.
Why I’ll Maintain Coming Again to These Wraps
- Straightforward — They’re genuinely straightforward with minimal components, no bizarre steps, they usually simply work.
- Widespread components — I already had all the pieces available (egg whites, protein powder, xanthan gum).
- Good texture — not too eggy, not crumbly, they usually fold with out breaking.
- Nice for meal prep — you can also make a bunch forward they usually don’t dry out or disintegrate within the fridge.
- Carnivore-style — They’re principally zero-carb, so good for carnivore, keto, or any high-protein plan. Plus, the wraps are additionally dairy-free and nut-free in case that is what you are on the lookout for.
Substances and Swaps
You solely want a handful of fundamental components to make these, and some small tweaks can change the flavour or make them absolutely carnivore-friendly.
- Egg whites – Recent or carton each work. When you’re utilizing complete eggs, separate them and save the yolks for one thing else (like mayo, aioli, hollandaise, or lemon curd). You might even add a number of egg yolks to the scrambled eggs filling afterward!
- Unflavored protein powder – I used whey, however hemp or egg white protein powder additionally work nicely (Carolyn notes that hemp could give the wraps a barely grayish tint).
- Xanthan gum – This helps bind all the pieces and provides the wraps that versatile, barely chewy texture. You solely want a pinch.
- Garlic powder (non-compulsory) – Completely positive to skip when you’re going for a impartial or candy model.
- Salt – Only a pinch for taste stability.
- Avocado oil (for cooking) – You may as well use ghee or lard, particularly for a extra carnivore-style model. Butter works too, however could brown a little bit quicker.
A Few Issues That Helped When Making These Wraps
These wraps are easy, however there are a few small issues that may make the method even smoother:
- Go straightforward on the mixing – Over-blending makes the combination foamy, which may make the batter too thick or ethereal to unfold evenly within the pan.
- Test the consistency earlier than cooking – In case your batter feels too thick (particularly after sitting a minute), simply add a splash of water and mix briefly to loosen it up.
- Low warmth is essential – A nonstick pan on low warmth works finest. If it’s too scorching, the batter units earlier than you’ve had an opportunity to swirl it.
- Swirl quick – As quickly as you pour the batter into the pan, tilt it to unfold it thinly and evenly earlier than it begins cooking.
- As soon as it’s set, you’ll be able to elevate the warmth – When you choose a barely golden wrap (like I do), flip up the warmth after the form is shaped, however don’t neglect to cut back it once more earlier than beginning the following one.
- Use a small pan – A 7–8 inch nonstick skillet provides you the fitting dimension for versatile, rollable wraps. Something greater, they usually’ll be too skinny and susceptible to ripping.
Meal Prep and Storage Ideas
These wraps maintain very well within the fridge, so that they’re straightforward to prep forward. Simply be certain they’re fully cool earlier than stacking, and place a bit of parchment or baking paper between each to cease them from sticking. Saved in an hermetic container, they’ll keep recent for as much as 4 days.
To reheat, a dry skillet works finest — about 20 to 30 seconds per facet is sufficient to heat them by with out drying them out. You may as well microwave them briefly when you’re in a rush. The fillings will be made forward too. I normally retailer the sausage, bacon, and eggs individually and assemble once I’m able to eat, particularly if utilizing cheese or any sauce.
Recipes You Could Like
When you’re into low-carb wraps or high-protein handheld meals, listed below are a number of extra concepts you would possibly like.
Arms-on Total
Serving dimension wrap
Allergy data for Loaded Egg White Protein Wraps
✔ Gluten free
✔ Nut free
✔ Avocado free
✔ Coconut free
✔ Shellfish free
✔ Beef free
Low FODMAP
Dietary values (per wrap)
Internet carbs2.9 grams
Protein39.2 grams
Fats35.1 grams
Energy489 kcal
Energy from carbs 2%, protein 32%, fats 66%
Complete carbs3.5 gramsFiber0.6 gramsSugars1.9 gramsSaturated fats14.2 gramsSodium1,034 mg(45% RDA)Magnesium32 mg(8% RDA)Potassium414 mg(21% EMR)
Substances (makes 3 servings)
Egg Wraps:
- 1/2 cup carton egg whites or 4 recent egg whites (120 g/ 4.2 oz)
- 2 tbsp unflavored protein powder (15 g/ 0.5 oz)
- 1/4 tsp xanthan gum
- Non-obligatory: 1/8 tsp garlic powder
- Pinch salt
- Avocado oil, for cooking
Filling:
- 6 chipolatas, or 3 common meaty gluten-free sausages (190 g/ 6.7 oz)
- 3 bacon slices, chopped (90 g/ 3.2 oz)
- 6 massive eggs
- 1 tbsp unsalted butter (14 g/ 0.5 oz)
- 1/3 cup grated cheddar (38 g/ 1.3 oz)
- 3 tsp sriracha or sugar-free ketchup, or to style
Directions
- Mix: In a blender or meals processor, mix the egg whites, protein powder, xanthan gum, garlic powder (if utilizing), and salt. Mix on low velocity to mix (you do not need the combination too fluffy).
- Prepare dinner: Warmth a 7- to 8-inch (18 to twenty cm) nonstick skillet over low warmth and brush it calmly with oil. As soon as scorching, pour 1/4 cup (60 ml) of the combination into the middle. Instantly swirl the pan to cowl the underside.
- Flip & Set: Prepare dinner for 1–2 minutes till the sides begin to curl and elevate simply. Use a spatula to loosen one facet, then rigorously peel and flip it together with your fingers. Prepare dinner for 1 extra minute, then let cool on a wire rack. Repeat with the remaining batter.
Be aware: Maintain any wraps you aren’t planning to make use of instantly in an hermetic container within the fridge for as much as 4 days. When you choose a barely golden wrap, flip up the warmth after the form is shaped, however don’t neglect to cut back it once more earlier than beginning the following one.
- Crisp the Proteins: Place sausages and chopped bacon in a skillet. Prepare dinner till the sausages are browned by and the bacon is completely crisp.
Be aware: You may as well use an air fryer at 360 f (180 C) for 8–10 minutes for a hands-off model (bacon and chipolatas). When you use common sausages, add 5 extra minutes to the baking time. - Scramble the Eggs: Whisk the entire eggs with a pinch of salt. Soften butter in a scorching pan and cook dinner the eggs, stirring continuously for about 60 seconds. Maintain them barely “mushy”—do not overcook! Stir within the grated cheddar till melted and creamy.
- Assemble & Serve: Lay a wrap flat. Unfold the tacky scrambled eggs horizontally throughout the middle. High with the sausages (lower lengthwise if utilizing massive ones) and crisp bacon. Drizzle with sriracha or sugar-free ketchup.
- Serve: Fold tightly and slice in half. These wraps are finest served heat. If meal prepping, particular person fillings will be saved individually within the fridge for as much as 3 days.
PS: When you’re on the lookout for extra easy, high-protein meals that with with intermittent fasting, take a look at my Fast Keto e-book!
Loaded Egg White Protein Wraps
Step by Step
Substances
-
Egg Wraps:
- 1/2 cup carton egg whites or 4 recent egg whites (120 g/ 4.2 oz)
- 2 tbsp unflavored protein powder (15 g/ 0.5 oz)
- 1/4 tsp xanthan gum
- Non-obligatory: 1/8 tsp garlic powder
- Pinch salt
- Avocado oil, for cooking
-
Filling:
- 6 chipolatas, or 3 common meaty gluten-free sausages (190 g/ 6.7 oz)
- 3 bacon slices, chopped (90 g/ 3.2 oz)
- 6 massive eggs
- 1 tbsp unsalted butter (14 g/ 0.5 oz)
- 1/3 cup grated cheddar (38 g/ 1.3 oz)
- 3 tsp sriracha or sugar-free ketchup, or to style
Directions
- Mix: In a blender or meals processor, mix the egg whites, protein powder, xanthan gum, garlic powder (if utilizing), and salt. Mix on low velocity to mix (you do not need the combination too fluffy).
- Prepare dinner: Warmth a 7- to 8-inch (18 to twenty cm) nonstick skillet over low warmth and brush it calmly with oil. As soon as scorching, pour 1/4 cup (60 ml) of the combination into the middle. Instantly swirl the pan to cowl the underside.
- Flip & Set: Prepare dinner for 1–2 minutes till the sides begin to curl and elevate simply. Use a spatula to loosen one facet, then rigorously peel and flip it together with your fingers. Prepare dinner for 1 extra minute, then let cool on a wire rack. Repeat with the remaining batter.
Be aware: Maintain any wraps you aren’t planning to make use of instantly in an hermetic container within the fridge for as much as 4 days. When you choose a barely golden wrap, flip up the warmth after the form is shaped, however don’t neglect to cut back it once more earlier than beginning the following one. - Crisp the Proteins: Place sausages and chopped bacon in a skillet. Prepare dinner till the sausages are browned by and the bacon is completely crisp.
Be aware: You may as well use an air fryer at 360 f (180 C) for 8–10 minutes for a hands-off model (bacon and chipolatas). When you use common sausages, add 5 extra minutes to the baking time. - Scramble the Eggs: Whisk the entire eggs with a pinch of salt. Soften butter in a scorching pan and cook dinner the eggs, stirring continuously for about 60 seconds. Maintain them barely “mushy”—do not overcook! Stir within the grated cheddar till melted and creamy.
- Assemble & Serve: Lay a wrap flat. Unfold the tacky scrambled eggs horizontally throughout the middle. High with the sausages (lower lengthwise if utilizing massive ones) and crisp bacon. Drizzle with sriracha or sugar-free ketchup.
- Serve: Fold tightly and slice in half. These wraps are finest served heat. If meal prepping, particular person fillings will be saved individually within the fridge for as much as 3 days.
PS: When you’re on the lookout for extra easy, high-protein meals that with with intermittent fasting, take a look at my Fast Keto e-book!
Diet (per serving, wrap)
Energy489kcal
Internet Carbs2.9g
Carbohydrates3.5g
Protein39.2g
Fats35.1g
Saturated Fats14.2g
Fiber0.6g
Sugar1.9g
Sodium1,034mg
Magnesium32mg
Potassium414mg
Detailed dietary breakdown (per wrap)
| Complete per wrap | |||
| 2.9 g | 39.2 g | 35.1 g | 489 kcal |
| Egg white, fresh | |||
| 0.3 g | 4.4 g | 0.1 g | 21 kcal |
| Whey protein powder (protein isolate, Pulsin) | |||
| 0.1 g | 3.9 g | 0 g | 15 kcal |
| Xanthan gum, thickening agent | |||
| 0 g | 0 g | 0 g | 1 kcal |
| Garlic powder, spices | |||
| 0.1 g | 0 g | 0 g | 0 kcal |
| Salt, sea salt | |||
| 0 g | 0 g | 0 g | 0 kcal |
| Avocado oil, extra virgin | |||
| 0 g | 0 g | 4.5 g | 40 kcal |
| Sausages, pastured, free of gluten and sugar | |||
| 0.4 g | 10.5 g | 11.3 g | 146 kcal |
| Bacon, crispy (bacon grease removed) | |||
| 0 g | 4.8 g | 1.6 g | 34 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) | |||
| 0.7 g | 12.6 g | 9.5 g | 143 kcal |
| Butter, unsalted, grass-fed | |||
| 0 g | 0 g | 3.8 g | 34 kcal |
| Cheddar cheese | |||
| 0.4 g | 2.9 g | 4.2 g | 51 kcal |
| Sriracha chili sauce, hot sauce | |||
| 0.9 g | 0.1 g | 0 g | 5 kcal |
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