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These easy homemade egg white wraps are the high-protein lunch hack you didn’t know you needed. Thin, pliable, and completely grain-free — they take 20 minutes to make and work as a lighter, cleaner alternative to flour tortillas without sacrificing the wrap experience at all.
Fill them, roll them, done.
Ingredients
- 2½ cups egg whites
- 7 oz deli chicken, turkey, or ham
- 1 cup shredded cabbage
- 1 cup grated carrot
- Salt and pepper to taste
- 1 tablespoon butter
- Your favorite salad dressing or sauce
How to Make Egg White Wraps
Step 1: Heat the Pan
Heat a non-stick pan over medium heat and add a small amount of butter. Let it melt and coat the surface evenly before adding the egg whites.
Step 2: Pour the Egg Whites
Pour approximately ½ cup of egg whites into the pan, tilting it gently to spread the mixture into a thin, even circle — similar to making a crepe. The thinner you spread it, the more flexible the wrap will be.
Step 3: Cook Until Set
Cook for 1–2 minutes until the egg white is fully set and no longer translucent on top. It should lift cleanly from the pan when ready.
Step 4: Flip Briefly
Flip the wrap and cook for another 20–30 seconds just to finish the underside. You don’t need much color — just enough to cook through.
Step 5: Repeat
Remove the wrap and set aside. Repeat with the remaining egg whites to make 5 wraps in total. Add a small extra knob of butter between wraps if the pan looks dry.
Step 6: Fill and Roll
Lay each wrap flat and add deli chicken, turkey, or ham, then top with shredded cabbage and grated carrot. Season lightly with salt and pepper.
Step 7: Add Sauce and Serve
Drizzle with your favorite salad dressing or sauce, or serve the sauce on the side for dipping. Roll tightly and serve.
Recipe Notes
- Keep the wraps thin. The thinner they are, the more flexible and pliable they’ll be when filling and rolling. A thicker egg white wrap is more like a folded omelet.
- Cook just until set — pulling them slightly early keeps them soft and pliable rather than rubbery.
- Stack with parchment between each wrap if making ahead so they don’t stick together.
- Assemble fresh when possible. The wraps hold up well in the fridge, but filling them just before eating keeps everything at the best texture.
- Use a non-stick pan for the cleanest release. A well-seasoned cast iron or a ceramic non-stick both work well.
Storage
Wraps: Stack cooled wraps with a small piece of parchment paper between each one. Store in an airtight container in the fridge for up to 4 days.
Filling: Store the cabbage, carrot, and deli meat separately in the fridge for up to 4 days. Assemble fresh just before eating for the best texture.
Prep Time:
10 minutes
Cook Time:
10 minutes
Total Time:
20 minutes
Easy homemade egg white wraps — thin, high-protein, grain-free wraps made in 20 minutes and filled with deli meat, crunchy cabbage, and carrot.
Ingredients
- 2½ cups egg whites
- 7 oz deli chicken, turkey, or ham
- 1 cup shredded cabbage
- 1 cup grated carrot
- Salt and pepper to taste
- 1 tablespoon butter
- Salad dressing or sauce of your choice
Instructions
- Heat a non-stick pan over medium heat with butter.
- Pour ½ cup egg whites into the pan and tilt to spread into a thin circle.
- Cook 1–2 minutes until set, then flip briefly to finish. Remove and repeat for 5 wraps.
- Fill each wrap with deli meat, cabbage, and carrot. Season with salt and pepper.
- Add sauce, roll tightly, and serve.
Notes
- Keep wraps thin for the best flexibility when rolling.
- Cook just until set — overcooked wraps go rubbery.
- Store wraps and fillings separately in the fridge for up to 4 days.
Frequently Asked Questions
Can I use whole eggs instead of egg whites?
Yes, but the wraps will be noticeably thicker and more omelet-like in texture. They’ll still work as a wrap but won’t be as thin or pliable as the egg white version. If using whole eggs, whisk them well and keep the layer as thin as possible in the pan.
Do egg white wraps tear easily?
They can if overcooked or made too thick. Keep the layer thin by tilting the pan to spread the egg whites, and cook just until set rather than until browned. A slightly underdone wrap is much more flexible than one that’s been in the pan too long.
Can I make egg white wraps ahead of time?
Yes. Cook all the wraps, let them cool, and stack with parchment paper between each one. Store in an airtight container in the fridge for up to 4 days. Fill them fresh when you’re ready to eat for the best result.
Are egg white wraps good for meal prep?
They’re one of the better high-protein meal prep options. The wraps themselves store well for several days, and you can prep all the fillings at the same time. Keep everything separate and assemble when you’re ready — they make a great packed lunch.
What can I fill egg white wraps with?
Deli meats and crunchy vegetables like cabbage and carrot work really well because they add texture against the soft wrap. Other great fillings include avocado, cucumber, shredded lettuce, cream cheese, smoked salmon, hummus, or leftover grilled chicken.
How many calories are in an egg white wrap?
The egg white wrap itself is very low in calories — roughly 30–40 calories per wrap depending on the size. The total calorie count depends on the fillings you choose. With deli chicken, vegetables, and a light sauce, one wrap is typically around 100–150 calories.
Can I cook egg white wraps without butter?
Yes. A light spray of cooking oil works just as well and keeps the calories lower. The key is just making sure the pan is properly coated so the wrap releases cleanly.
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