Nutrition and Diet

Egg White Wraps | Diethood

These egg white wraps are the right breakfast (or lunch) for these of you trying to keep wholesome the scrumptious approach. Egg whites are whisked along with almond flour and cooked up into keto-friendly, gluten-free wraps which are then folded round a traditional turkey, cheese, lettuce, and tomato filling.

Closeup of a stuffed egg white wrap rolled up with cheese, turkey, avocado, salad, and tomatoes, and served on a plate.

Simple & Wholesome Egg White Wraps

In the event you’re on a quest for a wholesome, well-balanced, completely tasty breakfast or lunch possibility, look no additional. Crafted with wellness in thoughts, these egg white wraps provide a pleasant approach to bask in a nutritious meal. Egg whites are whisked along with almond flour to kind a surprisingly sturdy wrap that may be folded round just about any delicious filling you may consider to create a satisfying meal. I went with turkey, avocado, cheese, tomato, and lettuce this time. I like the freshness of the filling subsequent to the savory of the wrap.

Two egg white wraps on a plate near a bowl of lettuce and a bowl of tomatoes.

Why You’ll Love These Egg White Wraps

  • Wholesome. Not solely are these egg white wraps decrease in energy than typical wraps however they’re keto-friendly and filled with protein and wholesome fat. They’re additionally gluten-free!
  • Gentle and contemporary. I like the freshness that the lettuce and tomatoes convey. It’s virtually such as you’re getting your salad repair in for the day on high of all the opposite scrumptious vitamins packed into this grab-and-go breakfast or lunch.
  • Fast and simple. Good and good-for-you breakfast in simply quarter-hour!
  • Countless variations. The wrap itself is so versatile. You may fill it with just about something your coronary heart wishes.
Ingredients for egg white wraps.

Learn how to Make Egg White Wraps

Fast, simple, and protein-packed, these egg white wraps present a scrumptious gluten-free, keto-friendly different to conventional variations. It’s an important recipe to start out a brand new wholesome behavior at present.

Substances For Egg Wraps

  • Egg whites: You may crack complete eggs and use the yolks in one other recipe or buy bottled egg whites.
  • Blanched almond flour: Make sure the bundle says “blanched”. Utilizing unblanched almond flour (or almond meal) offers you a really gritty, fall-apart wrap.
  • Salt
  • Avocado
  • Roma tomatoes
  • Child lettuce greens: Romaine lettuce or arugula would additionally work.
  • Deli turkey: Be happy to make use of a distinct deli meat. Black forest ham could be scrumptious.
  • Sliced Swiss cheese: You may additionally use sliced cheddar, gruyere, or one other favourite.


  1. Make the batter. Whisk collectively the egg whites, blanched almond flour, and salt. Let the combination sit for five minutes.
  2. Make wrap. Warmth a non-stick skillet over medium warmth and grease with cooking spray. Give the batter a whisk, pour it into the skillet, swirl it round, and cook dinner for two minutes. Flip, and cook dinner for an extra 2 minutes.
  3. Assemble. Roll the egg wrap round avocado, Roma tomato, child lettuce greens, deli turkey, and Swiss cheese.

Ideas for Making Egg White Wraps

Whereas this recipe is sort of easy, you will need to take note of element. Listed here are a few ideas and tips that may assist guarantee your egg white wraps end up not solely tasty but in addition useful.

  • Bottled egg whites. Save your self a while and power and use bottled egg whites.
  • Blanched almond flour. Ensure you are utilizing blanched almond flour versus almond meal. Almond meal is constructed from almonds that also have their skins which might add undesirable grit to the wraps and may also trigger them to disintegrate.
  • Use room-temperature egg whites. Bottled or complete, you need your egg whites at room temperature earlier than making the batter as a result of they may unfold extra evenly within the pan.
  • Let it relaxation. Enable the batter to relaxation for about 5 minutes after which whisk it once more earlier than including it to the pan. The remaining time will enable the eggs and the almond flour to meld collectively.
  • Use a non-stick pan. You actually wish to use a nonstick pan right here. In any other case, your wrap could stick with the pan and disintegrate if you flip it.
  • Be light. When flipping and filling the wraps, be light. I like utilizing a rubber spatula to flip for a gentler contact.

Recipe Variations

  • Veggies galore. Swap the turkey for some sautéed veggies. I’ve been loving bell peppers and mushrooms!
  • Make it spicy. Add a touch of sizzling sauce to the batter or unfold slightly chipotle aioli contained in the wrap for a spicy kick.
  • Go Mediterranean. Exchange the filling with roasted hen, feta cheese, sun-dried tomatoes, and artichoke hearts.
  • Asian fusion. Swap the filling out for stir-fried tofu, julienned carrots, bean sprouts, and a drizzle of teriyaki sauce.
  • Breakfast time. Decide to breakfast and fill these wraps with sausage or bacon, avocado, and cheddar cheese.
  • Borrow concepts. Seize a menu out of your favourite sandwich store, decide a sandwich or wrap that appears good to you, and use it as inspiration to fill your egg wrap.
Two halves of an egg-white wrap stacked on top of each other.

Serving Strategies

Get pleasure from egg white wraps on their very own or grace them with some further scrumptious firm. Listed here are a few of my favourite issues to serve them with.

A hand holding an egg white wraps up to the camera.

Make Forward Egg Wraps

Cook dinner the egg combination within the pan and switch it out onto a plate. Enable it to chill earlier than sealing it in an hermetic container and storing it within the fridge for as much as 2 days. If you find yourself able to take pleasure in, simply load one up together with your favourite fillings, roll it up, and dive in.

Extra Wholesome Breakfast Concepts

Beginning the day with a wholesome breakfast is a good way to take care of your general well-being. Listed here are just a few different health-conscious breakfast recipes so that you can attempt.

Prep Time 10 minutes

Cook dinner Time 5 minutes

Whole Time 15 minutes

  • Make the egg wrap batter. In a medium-sized mixing bowl, whisk collectively the egg whites, blanched almond flour, and salt till effectively mixed. Let the batter relaxation for about 5 minutes.

  • Make the egg white wrap. Warmth a non-stick skillet over medium warmth and flippantly grease with cooking spray. Pour the batter into the skillet and swirl it round to unfold it as thinly and evenly throughout the pan as attainable. Cook dinner for two minutes, flip, and cook dinner for an extra 2 minutes.

  • Assemble the wrap. Place the egg white wrap on a clear floor. Organize the sliced avocado, tomato slices, child lettuce greens, deli turkey, and Swiss cheese on one finish of the wrap; roll up the wrap across the filling and serve.

  • Save a while and use bottled egg whites.
  • Get blanched almond flour.
  • Guarantee egg whites are at room temperature for simpler cooking and even spreading.
  • Let the egg batter relaxation for five minutes earlier than utilizing.
  • Non-stick pan is important for stopping sticking and tearing.
  • Flip the eggs with a rubber spatula to forestall tearing.
  • To make it vegetarian, swap turkey for sautéed bell peppers and mushrooms.
  • For a bit of warmth, add sizzling sauce to the combination or use chipotle aioli.
  • Mediterranean Contact: Go together with roasted hen, feta, sundried tomatoes, and artichokes.
  • Asian Aptitude: Fill with stir-fried tofu, carrots, bean sprouts, and teriyaki drizzle.

Serving: 1 wrap | Energy: 382 kcal | Carbohydrates: 15 g | Protein: 24 g | Fats: 28 g | Saturated Fats: 5 g | Polyunsaturated Fats: 1 g | Monounsaturated Fats: 6 g | Ldl cholesterol: 18 mg | Sodium: 879 mg | Potassium: 607 mg | Fiber: 8 g | Sugar: 3 g | Vitamin A: 4853 IU | Vitamin C: 15 mg | Calcium: 251 mg | Iron: 2 mg | Internet Carbs: 7 g

Dietary data is an estimate and supplied as courtesy. Values could differ in keeping with the substances and instruments used. Please use your most popular dietary calculator for extra detailed data.

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