Global · breakfast, snack
Egg White and Gelatin Crêpes (Carnivore Wraps)
Video by Indigo Nili on YouTube · Open on YouTube
- Carnivore
- Low carb (0.7 g net carbs) but not keto: 34% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
A flour-free wrap: the three crêpes give about 19 g of protein for roughly 125 kcal and under 1 g of carbohydrate, and are rich in selenium.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 3
Method
Tap a time to watch that step in the video.
- Heat a nonstick griddle or frying pan to about 190°C (375°F). Separate 3 eggs and keep the yolks for another dish. 2:34
- Whisk the egg whites with 1 tbsp beef gelatin until combined and a little frothy. A few small lumps of gelatin are fine, or smooth the batter with a stick blender. 3:30
- Brush the hot griddle lightly with ghee. Pour on a third of the batter and spread it with a spatula into a 13–15 cm (5–6 inch) round about 3 mm thick, with no thin spots. 4:02
- Cook for about 2 minutes, until the edges lift and the underside is lightly browned, then flip and cook 2 minutes more. Brush on a little more ghee and repeat with the rest of the batter. 5:32
- Use the crêpes warm or cool as wraps for meat, eggs or cheese. 11:16
Tip. Serves 1 is our estimate (the batch makes three small crêpes). Two whole eggs instead of the whites also work but taste more like omelette. They are soft and pliable, so use them like thin tortillas.
The method is a summary in our words — the video shows every step.
One portion (3 small crêpes) gives you 1 of 1
Where the energy comes from one serve
- Net carbs 2%
- Protein 63%
- Fat 35%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High43%
24 µg a serve, mostly from egg whites (83%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Show the other 14
Vitamin A4%
38 µg a serve, mostly from ghee (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B124%
0.1 µg a serve, mostly from egg whites (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Potassium3%
160 mg a serve, mostly from egg whites (99%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium3%
13 mg a serve, mostly from egg whites (83%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate2%
7 µg a serve, mostly from egg whites (57%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium1%
13 mg a serve, mostly from egg whites (55%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron1%
0.2 mg a serve, mostly from unflavoured beef gelatin (53%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E1%
0.1 mg a serve, mostly from ghee (100%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-31%
0 g a serve, mostly from ghee (100%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Zinc0%
0 mg a serve, mostly from unflavoured beef gelatin (100%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C0%
0 mg a serve. An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin K0%
0.4 µg a serve, mostly from ghee (100%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B60%
0 mg a serve, mostly from unflavoured beef gelatin (100%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Indigo Nili; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.