Low-Carb Protein Wraps (Gluten-Free)

Low-Carb Protein Wraps

I first made these Low-Carb Protein Wraps for an article at bodybuilding.com. I made a giant batch – of both the wraps and the filling – and I had them for lunch every day of the week. They were delicious! And I strongly urge you to try them.

Screen Shot 2015-05-14 at 10.36.30I had my wraps with the filling inside them or I had them rolled up (like pre-sliced Usayaki Tamago!), with the filling on the side. They were fehnteeeehhstic.

These wraps are related to all the wraps and tortillas I’ve posted before (these beasts), only they don’t contain pysllium husks. They’re all great though – very versatile and IMG_0915 1 copyperfect to take with you to work, school, or on a day out – just stick them in a tupperware on top of your filling or wrap them separately in some aluminium foil. Am willing to bet that, once you try them, they’ll become your lunch’s new best friend and a chosen alternative to store-bought wraps, tortillas, and breads.


1/2 cup liquid egg white
2 tbsp unsweetened whey
1 heaping tbsp (16g) coconut flour
2 tbsp almond milk
Salt and seasoning to taste (here I used garlic salt, Italian seasoning, and paprika)


1. Using a food processor or handheld blender, blend all ingredients together until they’re well combined.
2. Get your nonstick pan sizzling hot and add a bit of coconut oil, low-calorie spray, or butter to it to ensure it’s properly nonstick.
3. Spoon some of the mixture into the center of a hot pan, spreading it around the pan with your spoon so it’s as flat and thin as possible.
4. Using a spatula, carefully flip once the bottom cooks. Allow the top to cook until done.
5. Repeat with the rest of your batter.

Macros per wrap (out of 3 you get from this recipe): 55kcals, 1g fat, 1g carbs, 10g protein.


1. If you want to go properly down the Usayaki Tamago route, add a tbsp of water to your mix, and go ahead and slice the wraps!

2. The filling (and later, the side) I used for these wraps was: cooked yellow rice mixed in with pulled chicken (seasoned with Herbamere and paprika), chopped shallots, roughly chopped fresh spinach leaves, and sun-dried tomatoes = delishhhh’s.

3. You can also either sub half of all the coconut flour with psyllium husks to make a stretchier texture. The recipe in itself is very very simple and it’s one I make a lot! Especially for things like tacos.

4. Want to check out something cool? Check out the red pepper version of these wraps here!

Low-Carb Protein WrapsIMG_0913 1 copyLow Carb Protein Wraps