You are going to love these egg wraps! They are so quick and easy to make and you only need 2 ingredients to make them. These egg tortillas can be used in so many ways including for making burritos, your favourite sandwich wrap or a breakfast wrap.
Why you will love this recipe:
- These homemade egg wrappers are so quick and easy to make! They only take 5 minutes to cook.
- They can be used in so many ways - fill them with your favourite sandwich ingredients, use them to make breakfast burritos or any other type of burrito you like or turn them into a breakfast wrap.
- You only need 2 ingredients for these egg tortilla wraps - eggs and water!
- These healthy wraps are flourless, gluten free, dairy free, high in protein, low carb, keto, paleo, vegetarian and sugar free. They actually have zero carbs!
- They store really well so are a great option for meal prep.
- You can also freeze these wraps to have on hand for a later date.
If you love easy egg recipes you will also love making soft boiled eggs in microwave.
Taste and texture:
These wraps are thin, even, smooth, and nice and soft and flexible. They have a neutral flavour but do taste like eggs. You can also add seasonings to give them a different taste and the wrap will take on the flavour of the ingredients you fill it with.
Key ingredients and substitutions:
- Eggs - eggs are a healthy complete protein that form the base of these delicious wraps. For this wrap recipe you will be using a full egg rather than just egg whites. I recommend using room temperature eggs for best results with frying these egg wrappers. If you can, I also recommend using free range eggs if possible.
- Water - you will use water to mix with the eggs to thin them out a little. This will produce the perfect wraps with a nice thin, smooth and even texture. Instead of water you could also use milk or a dairy free milk but note that this will change the flavour of these wraps and make them a little sweeter.
Health benefits of eggs:
Eggs have so many nutritional benefits! They are naturally high in protein, are sugar free, and are low in carbs. Because eggs are an animal protein they contain all the essential amino acids making them a complete protein. They are a low cost protein source that have been shown to be helpful for weight loss, and to help lower blood pressure.
Eggs contain several vitamins, minerals and compounds which can help protect against chronic disease, including lutein, zeaxanthin, choline, vitamin D, selenium, and vitamin A. Egg proteins have been shown to have antimicrobial and immuno-protective properties and studies have shown that egg proteins can help protect against chronic disease.
How to make:
First, in a large bowl whisk together the eggs and water until you have a smooth consistency. Alternatively you could put the eggs and water in your blender and blend them until smooth.
Then place a pan or skillet on the stove on low-medium heat and add the oil to the pan.
Once the pan is hot, and the oil is melted, pour the egg and water mixture into the pan.
Now cook the eggs for about 3 minutes, or until the edges begin to bubble.
Using a spatula, carefully flip the wrap and cook it for for another 1-2 minutes, before removing from the pan.
Lastly, let the wrap cool for a couple minutes, then fill it with your fillings of choice and enjoy! I recommend letting it cool on a paper towel to absorb any excess moisture or oil.
- You can make these egg tortilla wraps any size that you like. If you prefer a thinner crepe-like egg wrap, you’ll need to use at least a 10-inch frying pan, ideally a 12-inch frying pan. For a thicker wrap, use a smaller frying pan. You also want to be sure to fry your eggs in safe, non toxic frying pans or skillets.
- If you make multiple batches of these wraps, keep adding more oil to the pan as you need to (you don't want the oil to dry up because the eggs will start to stick to the pan and make it harder to flip them).
- Use room temperature eggs for best results. Cold eggs are more uneven when cooked in a pan or skillet and won't lead to the perfect, thin wrap that you are hoping for.
- Don't use high heat to cook these eggs. Low-medium heat works best to make these fried egg wraps.
- Be patient - don't try and flip the eggs too early before they are cooked or they will break apart.
- Use a large, wide spatula to flip these eggs to make it easier and less likely to break the eggs apart when you do. A silicone spatula also tends to work best for flipping these wraps.
- Let the wrap cool for a few minutes before eating it. If you want your egg wrap sandwich to hold together, let it cool off for a few minutes before rolling it up. Otherwise, if you try to roll it up when it is fresh from the pan the wrap may split and fall apart. I recommend cooling it on a paper towel to absorb any excess oil.
- Don’t overfill the wrap. If you try and put too many things into the wrap it will be difficult to roll up and more likely to break.
Variations and add ins:
- Feel free to add any type of spices or seasonings that you like to these wraps to give them the flavour you prefer.
- If you are serving a crowd or want leftover wraps you can easily double or triple this recipe.
- To make an egg white wrap: if you don't want to eat the egg yolks, you can make an egg white wrap instead. To do so, instead of using 2 whole eggs, use 4-6 egg whites instead.
- Instead of water you could use a milk such as dairy milk or a dairy free milk such as coconut milk to make these egg wrappers. It will change the taste slightly and make them a little sweeter and it will also make them a little more fluffy if you prefer a different texture or a dessert style wrap.
How to use:
You can serve these egg wraps in so many ways! You can use them for breakfast, lunch and dinner. They can be filled with whatever you prefer including your favourite sandwich ingredients, breakfast burrito ingredients, or even fill it with fruit to make a dessert wrap. You could also turn it into a quesadilla!
Some of my favourite fillings include avocado, bacon, tomato and lettuce to make a jazzed up BLT wrap. You could also turn these into scrambled egg wraps by filling these wraps with scrambled eggs.
How to store:
Store any leftover homemade egg wraps in the refrigerator, in an airtight container for up to 3 days. I recommend storing them with paper towels in between each wrap to help absorb any moisture and prevent them from getting too soggy. Bring them to room temperature before adding any fillings or using them as a wrap.
To freeze these wraps, place paper towels on either side of the cooled wraps and store them in individual plastic ziplock or silicone bags. When you are ready to use them remove them from the freezer and let them come to room temperature.
These wraps have approximately 242 calories per wrap, 1 gram of carbohydrates, 11 grams of protein, 22 grams of fat, and 0 grams of sugar. These wraps are healthy, low calorie, flourless, no carb, keto, gluten free, dairy free, paleo, Whole30 compliant, sugar free, high protein, vegetarian and safe for diabetics to eat. They are not vegan or low in fat.
Frequently asked questions:
Yes! Egg wraps are healthy, high in protein, low in sugar, low carb and keto.
There are many different recipes for egg wraps, but this version is made with just eggs and water.
When you compare egg wraps to tortillas made with flour, egg wraps are higher in protein, lower in sugar and lower in carbs. However, tortillas are higher in fiber.
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- 2 eggs
- 2 tablespoon water
- 1-2 tablespoon coconut oil or butter (for greasing the pan)
- In a large bowl whisk together the eggs and water until you have a smooth consistency. Alternatively you could put them in your blender and blend them.
- Place a pan on the stove on low-medium heat and add the oil to the pan.
- Once the pan is hot and the oil is melted, pour the egg and water mixture into the pan.
- Cook the eggs for about 3 minutes, or until the edges begin to bubble.
- Using a spatula, carefully flip the wrap and cook it for for another 1-2 minutes, before removing from the pan.
- Let the wrap cool for a couple minutes, then fill it with your fillings of choice and enjoy!
- Use room temperature eggs for best results.
- Let the wrap cool for a few minutes before eating it. I recommend cooling it on a paper towel to help absorb any excess oil or moisture.
- If you are serving a crowd or want leftovers to use for later feel free to double or triple this recipe.