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Sunday, September 17, 2023

Egg White Wraps | Diethood

These egg white wraps are the proper breakfast (or lunch) for these of you trying to keep wholesome the scrumptious means. Egg whites are whisked along with almond flour and cooked up into keto-friendly, gluten-free wraps which can be then folded round a basic 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.

Straightforward & Wholesome Egg White Wraps

When you’re on a quest for a wholesome, well-balanced, completely tasty breakfast or lunch choice, look no additional. Crafted with wellness in thoughts, these egg white wraps provide a pleasant strategy to take pleasure 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 really 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 full of protein and wholesome fat. They’re additionally gluten-free!
  • Mild and recent. I really 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 prime 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’ll be able to fill it with just about something your coronary heart wishes.
Ingredients for egg white wraps.

The way to Make Egg White Wraps

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

Elements For Egg Wraps

  • Egg whites: You’ll be able to crack entire eggs and use the yolks in one other recipe or buy bottled egg whites.
  • Blanched almond flour: Make certain the bundle says “blanched”. Utilizing unblanched almond flour (or almond meal) provides you with 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 unique deli meat. Black forest ham could be scrumptious.
  • Sliced Swiss cheese: You can 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 prepare dinner for two minutes. Flip, and prepare dinner for a further 2 minutes.
  3. Assemble. Roll the egg wrap round avocado, Roma tomato, child lettuce greens, deli turkey, and Swiss cheese.

Suggestions for Making Egg White Wraps

Whereas this recipe is sort of simple, you will need to take note of element. Listed below are a few ideas and methods that can assist guarantee your egg white wraps end up not solely tasty but additionally useful.

  • Bottled egg whites. Save your self a while and vitality and use bottled egg whites.
  • Blanched almond flour. Be sure 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 crumble.
  • Use room-temperature egg whites. Bottled or entire, 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. Permit 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 follow the pan and crumble once 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 a bit of 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 extra scrumptious firm. Listed below 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

Prepare dinner the egg combination within the pan and switch it out onto a plate. Permit it to chill earlier than sealing it in an hermetic container and storing it within the fridge for as much as 2 days. When you’re able to get pleasure from, 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 an effective way to take care of your total well-being. Listed below are a number of different health-conscious breakfast recipes so that you can attempt.

Prep Time 10 minutes

Prepare dinner Time 5 minutes

Complete 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 evenly 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. Prepare dinner for two minutes, flip, and prepare dinner for a further 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 crucial for stopping sticking and tearing.
  • Flip the eggs with a rubber spatula to stop 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 | Web Carbs: 7 g

Dietary data is an estimate and offered as courtesy. Values could range based on the substances and instruments used. Please use your most well-liked dietary calculator for extra detailed data.

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