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Egg White Wraps

These egg white wraps are the perfect breakfast (or lunch) for those of you looking to stay healthy the delicious way. Egg whites are whisked together with almond flour and cooked up into keto-friendly, gluten-free wraps that are then folded around a classic 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.


Easy & Healthy Egg White Wraps

If you’re on a quest for a healthy, well-balanced, totally tasty breakfast or lunch option, look no further. Crafted with wellness in mind, these egg white wraps offer a delightful way to indulge in a nutritious meal. Egg whites are whisked together with almond flour to form a surprisingly sturdy wrap that can be folded around pretty much any scrumptious filling you can think of to create a satisfying meal. I went with turkey, avocado, cheese, tomato, and lettuce this time. I love the freshness of the filling next 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

  • Healthy. Not only are these egg white wraps lower in calories than typical wraps but they are keto-friendly and packed with protein and healthy fats. They’re also gluten-free!
  • Light and fresh. I love the freshness that the lettuce and tomatoes bring. It’s almost like you’re getting your salad fix in for the day on top of all the other delicious nutrients packed into this grab-and-go breakfast or lunch.
  • Quick and easy. Good and good-for-you breakfast in just 15 minutes!
  • Endless variations. The wrap itself is so versatile. You can fill it with pretty much anything your heart desires.
Ingredients for egg white wraps.

How to Make Egg White Wraps

Quick, easy, and protein-packed, these egg white wraps provide a delicious gluten-free, keto-friendly alternative to traditional versions. It’s a great recipe to start a new healthy habit today.

Ingredients For Egg Wraps

  • Egg whites: You can crack whole eggs and use the yolks in another recipe or purchase bottled egg whites.
  • Blanched almond flour: Be sure the package says “blanched”. Using unblanched almond flour (or almond meal) will give you a very gritty, fall-apart wrap.
  • Salt
  • Avocado
  • Roma tomatoes
  • Baby lettuce greens: Romaine lettuce or arugula would also work.
  • Deli turkey: Feel free to use a different deli meat. Black forest ham would be delicious.
  • Sliced Swiss cheese: You could also use sliced cheddar, gruyere, or another favorite.


    1. Make the batter. Whisk together the egg whites, blanched almond flour, and salt. Let the mixture sit for 5 minutes.
    2. Make wrap. Heat a non-stick skillet over medium heat and grease with cooking spray. Give the batter a whisk, pour it into the skillet, swirl it around, and cook for 2 minutes. Flip, and cook for an additional 2 minutes.
    3. Assemble. Roll the egg wrap around avocado, Roma tomato, baby lettuce greens, deli turkey, and Swiss cheese.

    Tips for Making Egg White Wraps

    While this recipe is quite straightforward, it is important to pay attention to detail. Here are a couple of tips and tricks that will help ensure your egg white wraps turn out not only tasty but also functional.

    • Bottled egg whites. Save yourself some time and energy and use bottled egg whites.
    • Blanched almond flour. Make sure you are using blanched almond flour as opposed to almond meal. Almond meal is made from almonds that still have their skins which can add unwanted grit to the wraps and can also cause them to fall apart.
    • Use room-temperature egg whites. Bottled or whole, you want your egg whites at room temperature before making the batter because they will spread more evenly in the pan.
    • Let it rest. Allow the batter to rest for about 5 minutes and then whisk it again before adding it to the pan. The rest time will allow the eggs and the almond flour to meld together.
    • Use a non-stick pan. You really want to use a nonstick pan here. Otherwise, your wrap may stick to the pan and fall apart when you flip it.
    • Be gentle. When flipping and filling the wraps, be gentle. I like using a rubber spatula to flip for a gentler touch.

    Recipe Variations

    • Veggies galore. Swap the turkey for some sautéed veggies. I’ve been loving bell peppers and mushrooms!
    • Make it spicy. Add a dash of hot sauce to the batter or spread a little chipotle aioli inside the wrap for a spicy kick.
    • Go Mediterranean. Replace the filling with roasted chicken, 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. Commit to breakfast and fill these wraps with sausage or bacon, avocado, and cheddar cheese.
    • Borrow ideas. Grab a menu from your favorite sandwich shop, pick a sandwich or wrap that looks 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 Suggestions

    Enjoy egg white wraps on their own or grace them with some additional delicious company. Here are some of my favorite things to serve them with.

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

    Make Ahead Egg Wraps

    Cook the egg mixture in the pan and turn it out onto a plate. Allow it to cool before sealing it in an airtight container and storing it in the fridge for up to 2 days. When you are ready to enjoy, just load one up with your favorite fillings, roll it up, and dive in.

    More Healthy Breakfast Ideas

    Starting the day with a healthy breakfast is a great way to maintain your overall well-being. Here are a few other health-conscious breakfast recipes for you to try.

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

    Egg White Wraps

    Katerina | Diethood
    Fluffy egg whites are blended with almond flour, cooked up into keto-friendly Egg White Wraps, and folded around turkey, cheese, lettuce, and tomato.
    No ratings yet
    Servings : 1 serving
    Prep Time 10 minutes
    Cook Time 5 minutes
    Total Time 15 minutes


    • 3 egg whites
    • 2 tablespoons blanched almond flour
    • ¼ teaspoons salt
    • ¼ avocado, thinly sliced
    • ½ Roma tomato, thinly sliced
    • ¼ cup baby lettuce greens
    • 1 slice deli turkey
    • 1 slice Swiss cheese


    • Make the egg wrap batter. In a medium-sized mixing bowl, whisk together the egg whites, blanched almond flour, and salt until well combined. Let the batter rest for about 5 minutes.
    • Make the egg white wrap. Heat a non-stick skillet over medium heat and lightly grease with cooking spray. Pour the batter into the skillet and swirl it around to spread it as thinly and evenly across the pan as possible. Cook for 2 minutes, flip, and cook for an additional 2 minutes.
    • Assemble the wrap. Place the egg white wrap on a clean surface. Arrange the sliced avocado, tomato slices, baby lettuce greens, deli turkey, and Swiss cheese on one end of the wrap; roll up the wrap around the filling and serve.


    • Save some time and use bottled egg whites.
    • Get blanched almond flour.
    • Ensure egg whites are at room temperature for easier cooking and even spreading.
    • Let the egg batter rest for 5 minutes before using.
    • Non-stick pan is essential for preventing sticking and tearing.
    • Flip the eggs with a rubber spatula to prevent tearing.
    • To make it vegetarian, swap turkey for sautéed bell peppers and mushrooms.
    • For a bit of heat, add hot sauce to the mix or use chipotle aioli.
    • Mediterranean Touch: Go with roasted chicken, feta, sundried tomatoes, and artichokes.
    • Asian Flair: Fill with stir-fried tofu, carrots, bean sprouts, and teriyaki drizzle.


    Serving: 1 wrap | Calories: 382 kcal | Carbohydrates: 15 g | Protein: 24 g | Fat: 28 g | Saturated Fat: 5 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 6 g | 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

    Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

    Course: Breakfast, Lunch
    Cuisine: American
    Keyword: egg white wraps, egg white wraps recipe
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