Don’t settle for boring old cornmeal tortillas with all their unwanted carbs! Try the light and fluffy, protein-packed world of Egg-White Wraps.
When I’m looking for meals to “ketosize” (real word, I swear), I start to analyze everything. Which carb-heavy foods can I reproduce to make them keto friendly? I recently got tortillas in my crosshairs. With this recipe, I was able to replace them in my diet with a wrap that is made of egg whites. No longer is the wrap just filler, it provides protein and satiety — perfect for a keto (or any!) diet.
Why You Will Love This Recipe
– Egg whites are a complete source for protein (i.e., they contain all 9 essential amino acids your body needs but can’t produce on its own), low in calories and cholesterol.
– Because they’re high in protein and low in calories, eggs feature in many a diet.
– The protein in egg whites can help curb your appetite and make you feel full longer.
Is This Keto?
Egg whites are great for keto diets. They provide a large amount of protein and are very low in carbohydrates. Note, though, that they are low in fat, as most of the fat in eggs is limited to the yolk. Of course, whether the overall meal is keto friendly depends on what you put in your wraps. I’ve included a section below that suggests ingredients that will adhere to a keto diet.
INGREDIENTS
-3 egg whites
-4 tbsp almond flour
-½ tsp xanthan gum
-1 tsp olive oil
INSTRUCTIONS
Prep
In a bowl combine the almond flour and xanthan gum. Whisk the egg whites into the flour mixture until well combined.
Cook
Heat the olive oil in a small skillet on MEDIUM-HIGH then add the egg-white mixture. Make sure to coat the pan with a thin layer of the mixture to get the best result. Cook the wraps for 3 minutes on each side until browned but not crispy. Transfer the wraps on a cooling rack or plate and let them cool down.
Assemble
Fill the wraps with your favorite ingredients once they are cold. Enjoy!
Variations
As mentioned, you can pretty much stuff your egg-white wraps with any ingredient that comes to mind, but if you want to adhere to a certain diet, you need to be more mindful. Here are some keto-friendly foods that will go well with the wraps:
Meats: Chicken, turkey, beef, or pork would all make worthy additions. You could also use deli meats, though opt for those without any added sugars or fillers.
Seafood: Tuna, smoked salmon, or shrimp would add a light protein source.
Nuts and Seeds: Want a texture change? Add a crunch with almonds, walnuts, or sunflower seeds.
Herbs & Spices: Fresh or dried herbs like basil, parsley, cilantro, or dill, and spices like cumin, paprika, or chili flakes are a great way to alter the taste without bulking up the wrap.
Cheeses: Full-fat cheese like cheddar, mozzarella, feta, or goat cheese will provide extra flavor and creaminess.
FAQs
WHY ARE MY WRAPS DRY AND I CAN’T ROLL THEM?
Don’t overcook your egg white wraps. They will get dry and won’t be easy to form and roll into wraps.
WHY ARE MY WRAPS TOO THICK?
You whipped the egg whites for too long and the eggs became thick. Also pour the egg white mixture in a thin layer into the pan to get the best results.
WHY DO MY WRAPS BREAK?
If you leave the filling too long in the wraps might break. The texture of the wraps will get soft which causes them to break. Also don’t place too much filling in your wraps, otherwise they won’t be easy to roll and break easily.
How To Store Egg-White Wraps
Presuming you don’t want condensation, let the eggs cool completely. If you’re storing more than one in a container, layer them with parchment paper between them to prevent sticking. Store them in an airtight container or resealable bag and put them in the fridge for up to 4 days. You can also freeze them. Store them as before. You can keep them in the freezer for up to 3 months. To eat, let the wraps thaw in the fridge overnight.
NUTRITION INFO:
Calories: 123kcal (6%) Carbohydrates: 4g (1%) Protein: 8g (16%) Fat: 9g (14%) Saturated Fat: 1g (6%) Polyunsaturated Fat: 0.2g Monounsaturated Fat: 1g Sodium: 96mg (4%) Potassium: 76mg (2%) Fiber: 2g (8%) Sugar: 1g (1%) Calcium: 33mg (3%) Iron: 1mg (6%)
