This homemade high protein, low carb wrap recipe is fast, easy, and healthy! We enjoy them multiple times a week, as they come together in just a few minutes, are nutrient dense, pliable, and SO delicious. Use them as a base for all your favorite sandwich or wrap fix-ins!
Viral low carb high protein wrap
If you’re on social media, i’m sure you’ve see the viral high protein cottage cheese wraps. They’re delicious, but for anyone dairy-free, a no-go. I wanted to come up with an easy, high protein, low carb wrap that was pliable enough to hold all of your favorite wrap fix-ins without ripping but it also had to taste deliciuos!
These protein wraps are made with just eggs, seasonings, and a tablespoon of gluten-free flour (or regular), and are light, flexible, and perfect for meal prep. They are naturally gluten-free, packed with protein, and come together in minutes—think of them like a mix between a crepe and a tortilla, but with way more nutrients 😉 Use them for breakfast burritos, lunch wraps, taco shells, or as a low-carb sandwich alternative. Leave a comment below with how you stuff yours!
Why You’ll Love These High Protein Wraps
- Just 3 simple ingredients
- High in protein (thanks to nutrient-dense eggs!)
- Gluten-free and macro-friendly
- Soft, bendy, and won’t tear (still be gentle!)
- Budget-friendly and meal-prep approved
- Ready in under 10 minutes
Recipe video
Ingredients you’ll need
See recipe card for full measurements!
- Eggs – high in protein, healthy fats, and important nutrients like choline.
- Gluten-free flour or regular flour: We only use 1 tbsp! It just helps hold the wraps together and makes them more pliable so there’s no ripping. I used King Arthur 1:1 gluten-free flour.
- Seasonings: use whatever you like/have on hand! I like salt, pepper, garlic powder, red pepper, nutritional yeast, etc.
How to Make Homemade Protein Wraps
These wraps come together so, so fast! See recipe card below for full instructions/tips!
- Whisk the ingredients.
Add eggs, gluten-free flour (or regular), water, and your favorite spices until no lumps remain. - Heat a nonstick pan.
Lightly spray with oil and heat over low-medium. - Cook the wrap.
Pour a thin layer of the batter into the skillet and swirl to coat evenly.
Cook 2-3 minutes per side until set. - Cool & stack.
Let wraps cool on a wire rack to keep them soft and flexible. Then stuff with all your favorite wrap fix-ins!
How to Use Egg Wraps
These wraps are incredibly versatile! Have fun with them!
- Chicken or turkey wraps (romaine, cheese, avocado, pickles, avocado oil mayo, etc.)
- Breakfast burritos (avocado, salsa, diced potatoes, cooked peppers & onion)
- Veggie hummus wraps (layer of hummus, fresh veggies, pickles)
- As taco shells (taco meat, avocado, pico de gallo, cheese, romaine)
- Roll-ups with deli meat (your favorite spread or avocado, deli meat of choice, etc.)
- Snack wraps with avocado or cottage cheese
Tips for Soft, Flexible high protein Wraps
- Use a nonstick pan for perfect edges
- Swirl the batter quickly for a thin, even wrap
- Let them cool before stacking so they don’t steam and tear
- Add more seasoning for bolder flavor
- Double the recipe to meal prep for the week
Frequently Asked Questions
Are these wraps low carb?
Yes! They’re mostly eggs, making them naturally low-carb and high-protein. You can add your favorite carb to the inside or have carbs as a side to your wrap!
Can I use regular flour instead of gluten-free?
Yes—any flour works. The tablespoon helps bind and add a bit of structure. I wouldn’t recommend almond flour, but coconut flour would probably work if you don’t want to use gluten-free or regular flour.
How do I store the wraps?
Store them in an airtight container in the fridge for up to 4 days.
Reheat gently in a skillet or microwave for a few seconds.
Do they taste eggy?
They are eggs 😉 bu no, not strongly—seasonings and fillings help tone down the egg flavor!
More high protein recipes to try
- Meal prep egg bake
- Meal prep breakfast burritos
- Easy spinach wraps
- Potato breakfast wrap
- Banana chia pudding
- Lemon blueberry chia pudding with yogurt (pictured above)
- Pb&J chia pudding
- Chocolate banana peanut butter protein shake
- Cinnamon roll protein shake
If you try this recipe it would mean the world to me if you left a star rating & review below! Leave a comment letting me know what you filled your wraps with! (:
3 Ingredient High Protein Wraps (low carb)
Ingredients
- 2 eggs
- 1 tbsp gluten-free or regular flour
- 1 tsp water
- seasonings of choice, to taste (I like salt, pepper, garlic powder, pinch of red pepper)
- 2 tsp Olive oil or spray oil, for coating the pan
- fillings of choice
Instructions
- Heat the olive oil in a nonstick frying pan over medium heat
- In a medium bowl, place the eggs, water, flour, & seasonings and whisk until well combined and no flour lumps remain.
- Pour the egg mixture into the pan and spread it out evenly. Cook for about 3 minutes until the egg mixture is completely set. If you have air bubbles forming, simply poke them. Gently slide a spatula under the edges of the egg mixture to ensure it's loose, then flip.
- Slide the cooked egg wrap onto a plate to allow it to cool slightly.
- Fill with your favorite fillings, wrap it up tight, cut in half, & enjoy!
