This wrap is made using egg whites as the base, cooked into a thin “crepe-style” wrap that can be filled like a tortilla.

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🍽️ Yield & Time

• Makes: 2 large wraps
• Prep time: 5–10 minutes
• Cook time: 10–12 minutes
• Total time: ~15–20 minutes

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🧾 Ingredients

🥚 Wrap Base

• 1 cup liquid egg whites (about 6–7 egg whites)
• 1 whole egg (optional but improves flexibility)
• ½ tsp salt
• ¼ tsp black pepper
• ½ tsp garlic powder (optional)
• ½ tsp onion powder (optional)

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🧈 Cooking fat

• 1 tsp olive oil or butter (for pan greasing)

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🍗 Filling Options (choose protein + extras)

High-protein filling ideas:

• Grilled chicken strips
• Turkey slices
• Tuna mix
• Cottage cheese

Veg add-ons (very low carb):

• Spinach
• Lettuce
• Cucumber
• Bell peppers (small amount)

Sauce options:

• Sugar-free mayo
• Greek yogurt garlic sauce
• Hot sauce

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👨‍🍳 Step-by-Step Instructions (Very Detailed)

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STEP 1: Prepare Egg Mixture

In a bowl, combine:

• Egg whites
• Optional whole egg
• Salt
• Pepper
• Garlic powder
• Onion powder

Whisking:

Whisk for 30–60 seconds until:

• Fully blended
• Slightly frothy

Texture goal:

👉 Smooth liquid, no stringy egg whites

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STEP 2: Heat the Pan Properly

• Use a non-stick pan (important)
• Heat on low-medium heat
• Add ½ tsp oil and spread evenly

Key rule:

Low heat prevents rubbery texture.

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STEP 3: Cook First Wrap

1. Pour half the egg mixture into pan
2. Immediately tilt pan to spread thin layer
3. Cook 2–3 minutes

What you’ll see:

• Edges start lifting
• Surface becomes matte (not wet)

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STEP 4: Flip Carefully

Once set:

• Use spatula to gently lift edges
• Flip carefully

Cook another:

• 30–60 seconds only

Texture goal:

• Soft but firm
• Flexible like a tortilla

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STEP 5: Repeat for Second Wrap

Repeat process with remaining mixture.

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STEP 6: Cool Slightly (Important)

Let wraps rest 2–3 minutes:

Why:

• Makes them flexible
• Prevents tearing when rolling

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STEP 7: Fill the Wrap

Add filling in center:

Example combo:

• Chicken strips
• Lettuce
• Yogurt garlic sauce

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STEP 8: Roll Properly

Fold like a burrito:

1. Fold sides inward
2. Roll tightly from bottom
3. Press slightly to seal shape

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🍽️ Final Texture Profile

Perfect egg white wrap should be:

• Soft and flexible
• Slightly chewy (not rubbery)
• Easy to roll
• Neutral taste (like tortilla substitute)

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💪 Nutrition (approx per wrap, without filling)

• Calories: 70–120
• Protein: 12–18 g
• Carbs: ~0–2 g
• Fat: 2–5 g

(Add filling separately for full macros)

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⚠️ Common Mistakes

❌ Rubber-like texture

• Heat too high
  ✔ Fix: cook on low-medium only

❌ Breaks when rolling

• Overcooked or too thin
  ✔ Fix: slightly thicker pour + shorter cook

❌ Sticks to pan

• Not enough non-stick coating
  ✔ Fix: use proper non-stick pan + light oil

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🔥 Variations

🧀 Cheesy Egg Wrap

Add shredded cheese into batter before cooking

🌿 Herb Wrap

Add parsley, coriander, chili flakes

🌯 Spicy Gym Wrap

Add paprika + chili + garlic + chicken filling

🥑 Keto Wrap

Fill with avocado + chicken + mayo

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🧊 Storage

• Fridge: up to 2 days
• Reheat: dry pan 20–30 seconds
• Not freezer-friendly (texture breaks)