Homemade egg wraps are a naturally high-protein, low-carb and gluten-free alternative to tortillas. They cook up in minutes and are a customizable alternative to pricey store-bought versions.
The first egg wraps I tried were store-bought egg tortillas—100% convenient for adding more protein to my day but definitely pricey and easy to go through quickly. These homemade egg wraps are a simple, high-protein alternative to both those store-bought versions and traditional sandwich wraps and breads. They’re light, flexible, cook up in just a few minutes and store well, making them perfect for a quick and nutritious breakfast, lunch or snack.
With just eggs, water and a few pantry seasonings, these wraps are a tasty way to sneak more protein into your meals. They’re naturally low in carbohydrates and gluten-free, making them ideal for low-carb or keto meal plans—or for anyone simply looking to eat more protein and whole foods. Plus, they’re endlessly versatile and can be filled with your favorite meats, cheeses, veggies or even sweet toppings.
Ingredients for Egg Wraps
- Eggs: You’ll need half a dozen large eggs to form the base of these wraps. The eggs give the wraps structure, flexibility and naturally boost the protein content. If you prefer making just egg white wraps, you’ll need to increase the quantity to make up for the missing yolks—see below for tips.
- Water: Adding a few tablespoons of cool or room-temperature water helps thin the eggs just enough to pour a smooth, crepe-like layer into the skillet. Avoid using warm water, as it can start to cook the eggs and create a lumpy batter.
- Seasoning: Salt and pepper provide a simple, clean flavor, but you can easily adjust the seasoning to suit your taste. Try garlic powder, smoked paprika, everything bagel seasoning, Italian herbs or a pinch of chili pepper flakes for extra personality.
Directions
Step 1: Make the egg mixture
Combine the eggs, water, salt and pepper in a blender. Blend on high until the mixture is completely smooth and lightly frothy.
Editor’s Tip: If you don’t have a countertop blender, whisk the mixture vigorously in a mixing bowl. The goal is to incorporate a little air and fully break up the yolks so the batter pours evenly.
Step 2: Cook the wraps
Lightly grease an 8-inch nonstick skillet and set it over medium heat. Pour about 2 tablespoons of the egg mixture (roughly half a 1/4-cup measuring cup) into the center of the pan. Working quickly, lift and swirl the skillet so the mixture spreads into a thin, even layer.
Cook until the top looks dry, then use a spatula to carefully flip the egg wrap.
Cook the other side until set, 15 to 20 seconds more. Slide the wrap onto a wire rack to cool and repeat with the remaining batter, regreasing the skillet as needed. Fill as desired and serve warm.
Editor’s Tip: If the wraps are browning, turn the heat down slightly to help them stay soft and pliable.
Egg Wrap Variations
- Egg white wraps: Make a lighter, lower-fat version using just egg whites—you can buy them in a carton or separate whole eggs yourself. You’ll need about 3/4 cup of egg whites to equal six large eggs.
- Herbed egg wraps: Stir in fresh or dried parsley, basil, chives or dill for an aromatic twist.
- Spicy wraps: Add chili flakes, smoked paprika or a dash of hot sauce to the egg mixture for a kick of heat.
- Veggie wraps: Stir very finely chopped spinach, bell peppers or mushrooms into the egg batter before cooking for extra flavor, color and nutrients.
- Cheesy egg wraps: Mix a couple of tablespoons of shredded cheddar, mozzarella or Parmesan into the batter. The cheese will melt as the wraps cook, making them extra golden with a salty, cheesy twist.
- Sweet egg wraps: Add a tablespoon of granulated sugar and a pinch of cinnamon or nutmeg to the eggs for a sweeter wrap that is perfect for filling with yogurt, nut butter or fruit.
How to Store Egg Wraps
Let the wraps cool completely, then stack them with a small piece of parchment or waxed paper between each wrap to prevent sticking. Store them an airtight container or a resealable plastic bag in the refrigerator for up to five days.
Can you freeze egg wraps?
Yes, you can freeze egg wraps for longer storage. After the wraps have cooled, place them in a single layer on a baking sheet and freeze until firm, about one hour. Once frozen, stack the wraps with parchment between them and transfer them to a freezer-safe bag or container. They’ll keep well for up to two months. Thaw the wraps in the refrigerator before using, or reheat them straight from frozen in a skillet or microwave until warmed through.
How do you reheat egg wraps?
You can enjoy egg wraps straight out of the fridge or reheat them in a skillet over low heat. You can also pop them onto a microwave-safe plate and nuke them for a few seconds until warmed through. If they look a little dry, sprinkle a few drops of water on them before warming to restore softness and prevent cracking.
Egg Wrap Tips
Are egg wraps healthy?
Yes! Eggs are naturally low in carbohydrates and high in protein, which helps keep you full and supports overall health. One wrap made from a whole egg provides 6 to 7 grams of protein, making it a great low-carb or keto alternative to traditional tortillas.
Do you eat egg wraps hot or cold?
An egg scramble recipe wrap can be enjoyed cold straight from the fridge or warmed up—it’s all about personal preference. Reheating the egg wraps makes them soft, flexible and slightly more flavorful, but chilled egg wraps are also a convenient grab-and-go option for lunches or snacks.
Can you make egg wraps with just egg whites?
Yes! Using just egg whites reduces fat and calories while still delivering plenty of protein (most of the protein in eggs is found in the whites). Keep in mind that egg white wraps won’t be quite as flavorful as whole egg wraps, but you can season them with herbs and spices to boost their taste.
What are some ways to season egg wraps?
This egg scramble recipe wrap relies on simple salt and pepper, but you can mix and match pantry spices to customize your egg wrap flavor. Try garlic powder, onion powder, smoked paprika, chili pepper flakes, ground cumin, Italian seasoning, everything bagel seasoning or dried herbs for additional flavor without altering the nutrition.
What can you put inside an egg wrap?
Egg wraps are incredibly versatile and can be filled with deli meats, cheeses, vegetables, spreads and more. Create a protein-packed wrap by layering sliced turkey, chicken, ham, bacon or cooked sausage with your favorite cheese. Tuck in veggies, such as leafy greens, bell pepper strips, shredded carrots, sliced avocado or cucumber rounds, for freshness, crunch and fiber.
Classic sandwich spreads, such as hummus, mustard, mayonnaise and pesto, can add flavor and moisture—simply spread them on before adding meat, vegetables or cheese. Or, switch things up with a sweet option by spreading the wrap with nut butter or yogurt and topping it with fresh fruit, ground cinnamon and a drizzle of honey.
Directions
- In a blender, combine eggs, water, salt and pepper to taste. Process until smooth and well combined.
- Heat a lightly greased 8-in. nonstick skillet over medium heat. Fill a 1/4-cup measure halfway with egg mixture; pour into center of pan. Quickly lift and tilt pan to coat bottom evenly. Cook until top appears dry; turn wrap over and cook until bottom is cooked, 15-20 seconds longer. Remove to a wire rack. Repeat with remaining egg mixture, greasing pan as needed. [When cool, stack wraps between pieces of waxed paper or paper towels.] Fill as desired, serve warm.
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If you're trying to fit more protein into your diet, make egg wraps and use them as replacements for tortillas when making wraps with deli meat and cheese. They're prepared on the stovetop in a matter of seconds! —Taste of Home Test Kitchen, Milwaukee, Wisconsin
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