High Protein Egg White Wrap

If you’ve ever wished you could skip the store-bought egg white wraps (and the price tag that comes with them), this recipe is for you. These High-Protein Egg White Wraps are made with just three ingredients, come together in one bowl, and bake up into a sturdy, flexible wrap that holds up to whatever you want to stuff inside it. With 26 grams of protein per wrap and almost no carbs, they’re an easy way to turn any filling into a protein-packed meal.

Two turkey and vegetable wraps are cut in half and stacked on a plate, secured with skewers. Visible ingredients include turkey slices, lettuce, cucumber, and pickled red onions. A pepper grinder is in the background.

This idea actually came from another creator — shoutout to @madelainerascan, who suggested the idea after seeing the store-bought versions and wondering if they could be made at home. Turns out, they absolutely can, and they’re even better fresh out of your own oven. All you need is a mixer, a baking sheet, and about 15 minutes. Once you make it once, you’ll probably wonder why you were ever paying for the store-bought kind in the first place. Plus, they taste even better than the store bought ones and, no, surprisingly they don’t taste eggy at all.

The trick to getting that classic wrap texture is whipping the egg whites until they hold stiff peaks before baking. That’s what gives these their light, slightly spongy structure instead of turning out flat and rubbery. Once the wrap is baked and cooled, you can fill it with anything from turkey and veggies to a breakfast scramble. Roll it up, and you’ve got a protein-packed breakfast or lunch in no time.

Ingredients on a pink surface including romaine leaves, pickled onions, salt, pepper, oregano, cucumber slices, flatbread, and a measuring cup of liquid. — *To make this wrap, you’ll need egg whites, salt, pepper, seasonings of choice, and corn starch or arrowroot powder.*

A bowl of whipped egg whites with a hand mixer surrounded by lettuce, sliced chicken, cucumber, pickled onions, broth, salt, and seasonings on a pink countertop. — *To make this wrap, you’ll need egg whites, salt, pepper, seasonings of choice, and corn starch or arrowroot powder.*

What You Need to Make This High-Protein Egg White Wrap

Egg Whites: You’ll need 1 cup of egg whites, which you can either separate yourself or buy in a carton to save time (that’s what I did!). Whipping them to stiff peaks is what gives the wrap its structure, so don’t rush this step.
Salt & Pepper: A simple base seasoning that brings out the flavor of the egg whites without overpowering whatever filling you add later.
Garlic Powder & Oregano (or seasonings of choice): These are optional, but they add a nice savory flavor to the wrap itself. Feel free to swap in whatever seasonings you love — everything bagel seasoning, Italian seasoning, or even a little smoked paprika would all work well here.
Corn Starch or Arrowroot Powder: Just a half teaspoon helps stabilize the whipped egg whites and keeps the wrap from deflating too much in the oven. Either one works interchangeably, so use whichever you already have on hand.

A hand adds a spoonful of dried herbs to a bowl of whipped egg whites, surrounded by salt, broth, lettuce, chicken slices, and a pink drink on a light surface. — Once the egg whites are whipped, add in your seasonings and the corn starch or arrowroot flour. Mix on low speed just until everything is combined, being careful not to deflate the egg whites too much.

How to Make These Egg White Wraps

To make this wrap, start by preheating your oven to 425°F. While it heats up, add the egg whites to a large bowl and use a mixer to beat them for 4-5 minutes, until stiff peaks form.

Once the egg whites are whipped, add in your seasonings and the corn starch or arrowroot flour. Mix on low speed just until everything is combined, being careful not to deflate the egg whites too much.

Line a baking sheet with parchment paper and lightly spray it with oil. Spread the egg white mixture into an even layer across the parchment, then transfer it to the oven. Bake for 10-12 minutes, or until golden brown — mine is usually done right around the 10-minute mark.

Let the wrap cool for a few minutes before handling it. Once it’s cooled slightly, fill it with whatever you’re craving, roll it up, and enjoy.

A baking dish filled with an unbaked creamy white layer sits on a table, surrounded by lettuce, sliced chicken, seasonings, and other ingredients. — *Line a baking sheet with parchment paper and lightly spray it with oil. Spread the egg white mixture into an even layer across the parchment, then transfer it to the oven.*

Hands rolling a flatbread wrap filled with lettuce, sliced turkey, cucumbers, and pickled red onions on parchment paper, with bowls of salt, pepper, and pickled onions nearby. — *Line a baking sheet with parchment paper and lightly spray it with oil. Spread the egg white mixture into an even layer across the parchment, then transfer it to the oven.*

Frequently Asked Questions

Can I make these ahead of time?

Yes! These wraps actually hold up really well in advance. Bake them, let them cool completely, then store them in an airtight container or ziplock bag in the fridge for up to 4 days. When you’re ready to eat, you can enjoy them cold or warm them slightly in a dry pan for a few seconds per side.

Is this recipe gluten-free?

Yes, as long as your seasonings don’t contain any hidden gluten (always worth double-checking spice blend labels).

If you make this recipe, please be sure to leave a review and rating below! To see more recipes and behind the scenes, follow along on Instagram, TikTok, and Youtube! I’m also now on Pinterest, so stop by and take a look at what’s new!