Egg white wraps are straightforward 2 ingredient wraps you may make in minutes. They’re pliable, gluten-free, low in carbs and excessive in protein. Merely add your favourite fillings and revel in for breakfast or lunch.
I like eggs for breakfast. I typically make omelette, which I fill with something from spinach to cheese.
At present I needed to attempt one thing new: a mixture between an omelette and a tortilla. The result’s this excessive protein egg white wrap recipe. It’s an adaptation of my low carb crepes and these keto protein crepes.
Use my easy egg wraps as a base for a breakfast burrito or for lunch with a filling of your alternative.
They’ve a versatile texture and are nice for making forward.
FYI, this recipe tastes so a lot better than Egglife wraps (that are constituted of egg whites and xanthan gum). They’re additionally extra nutritious.
One wrap is ideal as a light-weight breakfast and two make a satisfying lunch.
🌟 Why You may Love This Recipe
- Excessive in proteinand low in ldl cholesterol
- Low in carbs&energy
- Straightforward and fast–prepared in 4 minutes
- Gluten-free anddairy-free
- Add any filling of your alternative!
You solely want 2 components for this recipe,plus non-obligatory salt. Makes 1 wrap. Scale the quantity as wanted for a number of parts:
Egg whites–I used the whites from 2 massive entire eggs. It’s also possible to use egg whites from a carton. Liquid egg whites are easy to measure and you will not have the leftover yolks. Make sure that the eggs are room temperature.
Coconut flour–Provides construction and texture to the wraps,making them fluffy and in addition filling. You possibly can substitute it with almond flour and different flours (quantities are within the FAQs).
Non-compulsory:Add a sprinkle of xanthan gum for a sturdier texture.
(This part accommodates step-by-step directions and photographs that present methods to make this recipe.Discover the recipe card with ingredient quantities and dietary info on the backside of the submit.)
Step 1:Separate the eggs. Whisk the egg whites and coconut flour in a mixing bowl till mixed. I used a balloon whisk.
Step 2:Warmth oil or butter a small nonstick pan over medium warmth. Pour within the egg white combination and tilt the pan to evenly unfold it.
Step 3:Fry for 1-2 minutes till the underside is about. Then,rigorously flip the egg white wrap utilizing a big spatula and prepare dinner for an extra 30 seconds or till the opposite facet is about.
Step 4:Put the wrap on a plate and let it cool just a little. Then,fill it together with your favourite fillings and roll it up tightly. Get pleasure from!
This can be a quite simple recipe. Nonetheless,listed here are methods so your egg wraps find yourself trying and tasting excellent:
Whisk till simply mixed. Do not beat the combo for too lengthy or the egg whites turn into stiff. This makes the wraps too thick.
Do not over-fry. If you happen to go away egg white tortillas within the pan for too lengthy or fry over a excessive warmth,they’ll turn into dry and crack while you roll them.
Fill proper earlier than serving.If you happen to add watery components resembling cucumber or tomatoes,they’ll soften the feel of the wrap over time and trigger it to separate. That is why it is best to eat the wraps straight after filling them.
Sure. Egg whites are excessive in protein. They’re additionally low in carbs,which makes them keto pleasant.
Sure. You possibly can scale the recipe and make a bigger quantity of wraps as much as 3 days forward. Retailer them within the fridge till able to eat. Simply be certain to wrap them effectively in clingfilm so they don’t dry out.
I’ve examined the recipe with ½ teaspoon psyllium husk powder and with ½ tablespoon cream cheese. You may additionally use 1.5 tablespoon super-fine almond flour. If you happen to do not thoughts including carbs,1.5 tablespoon oat flour or common wheat flour work as effectively.
It’s attainable. Nonetheless,they may style like a fried egg and will not have the feel of a wrap.
I used a 20 centimetre skillet and the wrap measured 15 cm in diameter. I believe a 25 cm frying pan would work too. Do not make the wraps any bigger or they might tear.
Under are solutions how one can change up the flavour. Add straight into the egg combination:
- Herbsresembling basil,Herbs de Provence,thyme or parsley
- Spicesresembling paprika or cumin
- Grated parmesan cheeseor cheddar cheese
- Pinch of sweetener and cinnamonfor a candy model
There are numerous methods you possibly can fill an egg white wrap. Listed below are just a few concepts:
- Ham and cheese
- Cream cheese,smoked salmon,dill and a squeeze of lemon
- Vegetarian wrap:salad leaves,avocado,cucumber,shredded cabbage
- Keto hummusand roasted greens
- Shredded hen with salad leaves and keto Caesar dressing
- Caprese:mozzarella,tomato and recent basil
- Feta,spinach and sun-dried tomatoes.
It’s also possible to reduce the egg wraps into small strips and use them as keto noodles!
Be sure to wrap leftovers effectively in order that they keep recent and pliable.
Fridge:Wrap the egg white wraps in plastic wrap or put them in an hermetic container. This fashion,they are often saved within the fridge for 3-4 days with out drying out or absorbing fridge odours.
Freezer:Layer parchment paper between the wraps so they do not stick collectively,then put in an hermetic freezer bag. Freeze for as much as 3 months.
To defrost:Allow them to thaw within the fridge in a single day,or till utterly defrosted.
Reheating:To serve heat,reheat the wraps gently within the microwave or in a dry pan over a low warmth.
I like wholesome tortillas and wraps. Listed below are extra low carb recipes to attempt:
Tried this recipe? Give it a star ranking beneath!
Egg White Wraps –2 Substancesfrom Sugar Free Londoner
Take a look at this fast and simple egg white wrap recipe! These high-protein,low carb wraps are pliable and fluffy. The recipe makes one wrap. Scale as wanted.
Observe:The servings slider solely modifications the primary quantity in every line and never any subsequent quantities. Please make your individual calculations the place obligatory. ***As an Amazon Affiliate I earn from qualifying purchases.
Separate the eggs. Whisk the egg whites and coconut flour in a mixing bowl till simply mixed. Add a pinch of salt,if utilizing.
Warmth oil or butter a small nonstick pan over medium warmth. Pour within the egg white combination and tilt the pan to evenly unfold it.
Fry for 1-2 minutes till the underside is about. Then,rigorously flip the wrap utilizing a big spatula and prepare dinner for an extra 30 seconds or till the opposite facet is about. Don’t over-cook or the wrap turns into dry.
Put the wrap on a plate and let it cool just a little. Then,fill it together with your favourite fillings and roll it up tightly.
Energy:49kcalWhole Carbohydrates:1.6gProtein:7.9gFats:0.7gSaturated Fats:0.6gFiber:0.7gSugar:0.7g
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