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Staples & Sauces · Bases
3-Ingredient Flexible Protein Wraps
Cassava crepe-style wraps that bend without cracking — the fix for sad, shattering gluten-free tortillas.
89Calories
6.7gProtein
12.5gNet carbs
0.6gFiber
0.8gFat
Ingredients
Tap an ingredient to check it off. Gram weights follow the serving scaler.
1½ cups (360 g) liquid egg whites
360 g
½ cup minus 1 Tbsp (60 g) cassava flour
60 g
¼ cup (30 g) tapioca starch
30 g
¼ cup (60 g) water
60 g
½ tsp salt
2 g
oil spray (about 4 g total)
4 g
Method
- Blend everything except the oil spray for 10 seconds until completely smooth. Rest 5 minutes — the flour hydrates and the batter turns silky.
- Heat a 10" nonstick skillet over medium and mist lightly with oil.
- Pour in a scant ½ cup batter and immediately swirl the pan to coat the base in a thin, even layer.
- Cook 60–90 seconds until the edges lift and the underside is golden-freckled, flip with a thin spatula, and give it 30 more seconds.
- Stack the finished wraps under a clean towel — the trapped steam keeps them soft and rollable.
Nutrition facts
Per serving.
Calories89
Total fat0.8 g
Total carbohydrate13.1 g
Dietary fiber0.6 g
Net carbs12.5 g
Protein6.7 g
Net carbs equal total carbohydrate minus fiber and allulose. Values use USDA ingredient data or standard label values and can vary by brand, preparation and portioning. The serving scaler changes ingredient weights, not the per serving nutrition shown here.
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