Easy Egg Wraps

Versatile and nutritious, egg wraps are an easy, protein-packed way to add fun to your meals without adding carbs or other unwanted ingredients.

Over the years, I have shared with you many ways to make alternative wraps. When I was following a mostly paleo diet, I made grain-free pitas using tapioca starch. Then, when I wanted to lower my carb count, I started making wraps using flax-seeds and eggs. (I even formulated some wraps using only flaxseeds for my friend who couldn’t tolerate eggs well.)

Since then, my diet has changed quite a bit. I realized that my diet was extremely high in oxalates and that most of my health issues were likely related to that. I have simplified my eating habits and have removed all the starches, nuts, and seeds.

Why make these?

One of my son’s favorite dinners is ground beef wrapped in a tortilla of some sort. Once I stopped making the other wraps, I looked for something to use in its place. At first, I thought that I would need to add something to the eggs to help hold everything together. Most egg wraps sold in stores add other ingredients like xanthan gum to add pliability (and perhaps extend the shelf life of their product).

After much trial and error, adding everything from egg white powder to gelatin, I’ve decided that my favorite way to make egg wraps also happens to be the simplest!

Once you get the hang of making these egg “tortillas”, you can whip up a batch pretty quickly. They are much more pliable and hold up much better than you would imagine without the addition of any unwanted, unhealthy, or expensive ingredients.

They’re a fantastic and nutritious alternative to traditional wraps, offering a protein-packed base that’s low in carbs and easy to make. Whether you’re looking for a quick breakfast, a light lunch, or a snack, egg wraps are the perfect choice.

Ingredients

When I say simple, I mean it! To make a basic egg wrap, you only need a few simple ingredients:

• Eggs (1-2 per wrap)
• Salt and pepper (optional, to taste)
• Fat, or oil to prevent sticking (I use bacon grease, or other rendered meat fat.)

While I keep mine super simple, you can also add herbs to the egg mixture for extra flavor.

Procedure

1. Preheat your pan. This is an important step to keep the eggs from sticking! Use a medium-low setting. (Mine goes from 1-10, and I use the 4 setting.)
2. Beat the Eggs: In a small bowl, beat an egg until the yolk and whites are fully combined. Season with salt, pepper, and/or any of your preferred seasonings.
3. Cook the Wrap: Lightly grease the preheated pan. Pour the beaten eggs into the skillet, swirling immediately to create a thin, even layer.
4. Cook Until Set: Allow the eggs to cook undisturbed until they are fully set, which takes about 1-2 minutes. When the edges of the egg wrap start to peel up and the egg on the top layer has set, carefully flip the egg wrap with a spatula. Cook lightly on the other side for around 30 seconds.
5. Cool and Fill: Once cooked, carefully slide the egg wrap onto a plate and let it cool slightly before adding your favorite fillings. You can stack your egg wraps for bringing out to the table. They will slowly cool and become more pliable.

Expert tips

• I use an 8-inch (20cm) cast iron skillet to prevent sticking without the toxicity of a non-stick pan. To make sure the egg doesn’t stick, I preheat it on a medium-low setting (a 4 on my stove) for several minutes before greasing the pan and making my wraps. If the pan isn’t properly pre-heated, the first wrap will stick, and it will be difficult to flip and remove it.
• Very lightly grease the pan. (I generally use tallow, lard, or ghee.) If you add too much fat, the egg will float in it and won’t adhere to the pan. This will prevent you from swirling the egg mixture evenly across the bottom. I don’t need to grease the pan again before making each wrap. Instead, I grease the pan when I notice the bottom is dry, generally after every 2-3 wraps.
• If you find that it is taking too long for the egg to cook and release, very slightly increase the temperature of your pan. If you find it is browning before fully cooking and releasing, lower the temperature slightly.
• If the egg is bubbling and making it impossible to get an even layer across the bottom of the pan, the temperature is likely too high. Lower the heat. You can fix large bubbles by piercing them and filling the void with some beaten egg mixture.
• If you find that one egg isn’t enough to cover your skillet, have another beaten egg prepared, so you can add more beaten egg to your wrap as needed. Shadow, my hen, lays large eggs that are perfect for my skillet. Some of my other hens lay smaller eggs, so I use around 1.25-1.33 eggs per wrap. Some people use 2 eggs per wrap, but I prefer lighter, thinner wraps.
• If you break a wrap while trying to flip it (generally when you are impatient and try to flip too soon), you can mend it with some beaten egg. Flip again after cooking it to ensure the bond is fully cooked on both sides.

Benefits

• Low in Carbs: For those following low-carb or keto diets, egg wraps are a great substitute for tortillas or bread.
• High in Protein: Eggs provide a complete source of protein, keeping you full and energized throughout the day.
• Quick and Easy: Egg wraps can be made in minutes, making them a convenient option for busy mornings or meal preps.
• Versatile: You can fill egg wraps with almost anything. We use ours for wrapping up ground beef, “fajitas”, and carnitas. They can be used for so much more, though: vegetables, meats, cheeses, or even sweet options like fruits and yogurt.

Fun Ways to Use Egg Wraps

• Breakfast Burrito: Fill your egg wrap with scrambled eggs, avocado, cheese, and salsa for a hearty breakfast burrito.
• Carnivore lasagna: (Recipe coming soon!) Layer ground beef and cheese separated by egg wrap “pasta.” For a keto option, add tomato sauce. For a more carnivore option, try alfredo or carbonara sauce.
• Egg wrap “noodles”: stack a few egg wraps, roll them up, and then use kitchen shears to cut across the wraps width-wise, forming egg “noodles”. These are great for holding cream sauces when making meatballs, etc. (They aren’t as good in broths for noodle soups, though.)
• Lunch Roll-Ups: Spread cream cheese or greek yogurt on an egg wrap and add sliced meats or ground beef. Roll it up for a satisfying lunch.
• Sweet Dessert Wrap: For a dessert twist, fill an egg wrap with a dollop of Greek yogurt, fresh berries, and a sprinkle of cinnamon.

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