fbpx Skip to main content

Protein Sparing Tortillas

Protein Sparing Tortillas


Anyone else addicted to my protein sparing bread? I eat it daily! If you are addicted like I am, you are going to LOVE these protein sparing tortillas!

Even my children love my protein sparing tortillas and we love to fill them with my leftover taco meat for an easy lunch!

To make my protein sparing tortillas, I made them in my mini food processor which I love! If you do not have a mini food processor, you can use a hand mixer. Click HERE to find my mini food processor. 

I’ve been making versions of my protein sparing tortillas and protein sparing bread for 15 years so I have A LOT of food hacks when making it that I want to share with you! ️

To make my protein sparing bread and protein sparing tortillas, I suggest to use real egg whites. Save the yolks to make my DELICIOUS keto ice cream! I also use boxed 100% egg whites and add those to the leftover yolks to make a yummy egg bake or scrambled eggs!

I also use the yolks to make mayo for protein bread tortilla wrap sandwiches, as well as hollandaise for eggs Benedict on protein sparing bread!

If you make these delicious protein sparing tortillas, make sure to tag me in your photos on Facebook and Instagram! They warm my heart!

Click HERE to learn more about Protein Sparing Modified Fasting.

Protein Sparing Tortilla

Maria Emmerich
Prep Time 5 minutes
Cook Time 6 minutes
Course Carnivore, Dairy Free, Nut Free, PSMF Recipes
Cuisine Mexican
Servings 1
Calories 56



  • Preheat oven to 325 degrees F. Line baking sheets with parchment paper. Spray the parchment with avocado oil spray.
  • Place the egg whites, gelatin, cream of tartar, salt and allulose in the mini food processor or a medium bowl.
  • Turn the food processor on high (or hand mixer on high) and whip the whites until double in size and there are SOFT peaks. Add the egg white powder and blend until just combined. (NOTE: If you want a thinner wrap like EggLife wraps, just mix until combined then pour onto a pan and fry until cooked)
  • Use a spatula to spread the mix out on the prepared baking sheets as thin as you can, about 1/8 inch thick.
  • Place into the oven to bake for 6-8 minutes or until cooked though.
  • Remove from the oven and allow to cool completely. Once cool, gently peel the paper off.
  • Use to filled with taco meat, seasoned chicken breast, shredded lettuce or whatever fixings you prefer!
  • Wrap them up in foil for an easy meal on the go!
  • OPTION: To have an egglife wrap consistency, just mix until well combined and fry like a crepe! This makes a thinner sturdier wrap like an egglife wrap. 🙂


Calories: 56 | Fat: 0.1g | Protein: 12g | Carbohydrates: 1g | Fiber: 0g | P:E Ratio: 10.9



“Just before Christmas in 2016, I had my first grand mal seizure and was diagnosed with epilepsy.  I weighed in at the hospital at 382 pounds. I had a fractured shoulder and was told by the hospital physician that if I were to have another seizure and break my leg that crutches were not an option. I would be bed ridden.  
I was 31.
I knew I had to get a handle on my health and begin researching “best diets for neurological health”.  The ketogenic diet came up repeatedly.
I began following this new way of living with very little guidance purely for the neurological benefits. Many other benefits were almost immediate. My multiple migraines every month were gone; my body and joints stopped hurting from all of the processed food and sugar I was consuming.  I slept better than I ever had. But even more than that, my weight was dropping. Steadily. 
However, within 6-8 months, I began stalling and struggling.  The weight loss wasn’t budging and I was following the guidance of strangers through blogs and Facebook groups to try and figure out why.
On my birthday, I received a cookbook by Maria Emmerich, and decided to start researching Maria’s way of following keto.  
Everything changed.  
Maria understood the connection between food and nutrition for the body.  She was passionate about helping others achieve not just a healthy weight but optimal overall health. For the first time, I felt empowered that I had the knowledge to continue on this way of eating for the rest of my life. 
I went from 406 pounds (at my highest) to 156 pounds.  I am transformed and healthy, and attribute a tremendous amount of my success to following Maria’s guidance.  
Maria, thank you from the bottom of my heart for pouring your knowledge and wisdom into others.  You helped change and save my life, and I am so thankful.” Jessica

Most people I consult are doing keto totally wrong. Get fast results with the my NEW Keto Packages!

Click HERE to check out my NEW Keto Packages!

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Mimi says:

    What is the reason for using allulose? Thank you

  • k9crazy says:

    Thank you so much for your online recipes & videos! I have all your ebooks, a few of your hard copy books and am slowly making my way through them. 😉

    Currently, I can’t find allulose. Can I omit it? If not, can you please recommend a substitute?


  • Julie Guenther says:

    QUESTION: What is meant by the term “protein sparing”? It seems to rely on protein so what is being spared?

  • Heather Fischer says:

    I love your videos and the bloopers are hysterical (and I’m notorious for messing up the eggs, so I could definitely relate – lol). You noted you keep the egg yolks for other recipes – I’m curious how long egg yolks can be kept in the fridge.

  • Lisa O'Bryan says:

    Hi there, I ordered some of your ebooks the other day and (this is embarrassing to ask) I wondered if I would get them in an email or…. I’m just not sure how to “see/get” them.
    Thank you so much! Lisa O’Bryan

  • Melissa says:

    The recipe says to bake for 6-8 minutes, but the video says 10-15 minutes. Which one is right?

    Also, does this make 1 tortilla like the video shows? The directions repeatedly reference baking sheetS plural.

    Thanks in advance for the clarification!

  • Dianne says:

    Maria!!!! I just made one and ate it stuffed with shredded pork! These are AMAZING!!!!!! Thank you so much for sharing this recipe!!!!

  • Gladys says:

    Hi Maria,
    Is your book THE ART OF FAT LOSS coming out in print? Soon!

    I have recently written to you asking about it…what came back in your reply was all Grek to me! Too technical, too complicated too hard to understand. I have three of your books on my Kindle and they are completely useless. They have no page numbers and the book comes across as one long run on sentence. For the book to be useful it needs to be printed as a book. All your other books are in print…why not THE ART OF FAT LOSS?

    We pay premium prices for books in Canada anyway, due to currency fluctuations, so why not this one?

    Toronto, Canada

  • Kelly says:

    I don’t have powdered Allulose on hand will the liquid version work for this recipe?

  • Sharon says:

    Hi Maria I’ve been trying to join your Facebook groups without success. I’ve made several requests and answered all the questions. Does it typically take a while to be accepted? Thanks

  • Coby says:

    Yum! Game changer! No more Mexican salads for me while my DH gobbles down tacos! Looking forward to trying these with out IP Pork tacos and ground beef rolled tacos! Can I make more and store them by fridge or freezer? Will they work in enchiladas? Thanks Maria!

  • Megan Calhoun says:

    Maria, this recipe is great! I made these tortillas last night and we happily dined on beef soft tacos! The super soft texture and flavor are amazingly like freshly made soft flour tortillas. I would even go so far as to say it was much quicker, easier to make, and less messy than homemade flour tortillas.

  • Jennifer says:

    Thank you! Thank you! Thank you! I just ate the best wrap that I’ve had in 5 years. I plan to use them to make enchiladas and manicotti from your Comfort Foods book…or is it Restaurant Favorites…😉 Either way, I’m really excited!

  • Lael says:

    Any suggestions on ways to use up the extra egg yolks during my non-PSMF days? Also, I just love the recipes in THE ART OF FAT LOSS ebook I recently purchased! You make getting healthy so much fun and even PSMF food can be worthy of serving guests who are not PSMF-ing.

  • Maggie says:

    The tortillas are great! I made several to have on hand. How can I store them so they don’t stick to the container or each other?

  • Lisa says:

    Hi Maria – can you confirm this is to make just one giant tortilla/wrap? Part of the instructions mentions baking sheets (with an s) so I wondered if I was supposed to turn it into 2 tortillas/wraps? When I made 1, it absolutely FILLED my giant baking sheet. Thank you!

  • Allison Bol says:

    Hi!! Can’t wait to make this!! Have you heard anyone make this in an air fryer?! It’s so hot in Mn right now : )

  • Ruth Manito says:

    Hi I love keto but find so much is only in u.s. spare a thought for us in uk please! Cookbooks SO expensive also allulose and I can’t even get egg white protein powder unless I order it from u.s. and pay exorbitant prices. HELP Maria….

  • Taz Hirani says:

    OMG, you are a GENIUS – I have missed having a wrap as I have omitted coconut/almond flours – I just made a tuna wrap with mayo and dill pickle and it was INCREDIBLE – thank you, thank you, thank you!

  • marlene perrin says:

    Substitutes for the egg white protein? I live in small town rural Canada.

    • Maria Emmerich says:

      Powdered egg whites are needed. You can check for that or meringue powder as it is sometimes called.

  • Manola says:

    Hi there Maria,

    Your recipes are truly wonderful – thank you for your commitment to this lifestyle and making it so pleasurable for the rest of us.

    I live in Australia and we can not get allulose. I wanted to make the new tortillas – is it a necessary ingredient for the recipe? Should/ can I substitute with something else?


    • Maria Emmerich says:

      Thank you!!
      You can try erythritol sweeteners. The allulose melts better but those should work too.

  • Jennifer says:

    I’m loving these! It is such a great way to add protein without a lot of excess fat and calories. Do you think they would work in a mini waffle maker?

  • Bridget Booth says:

    2 questions. I’m wondering why the mini processor works to whip the whites. I thought processors, blenders, immersion sticks wouldn’t work only mixers. Is it somehow different cause it’s mini?

    Also when I made the recipe batter stuck to my spatula and I couldn’t spread it. Is there a trick? Is it a problem due to parchment being greasy from the spray?

    • Maria Emmerich says:

      For this recipe, yes, the mini processor works.
      You may have had a bit too much oil on the parchment, yes. 🙂

  • mark livingood says:

    There’s a video where you add white powder to your egg whites, then add yolks back in. What is the powder?

  • Mark Livingood says:

    Sorry, I should have been more specific. It was a cup or more. Thought it might be almond flour but I couldn’t tell? Maybe it was egg white protein powder? It was a video that was shot looking straight down at the action, and only music in the background.

  • Dawn says:

    If you freeze them, what is the best way to thaw and heat them?
    Thank you!

    • Maria Emmerich says:

      Just let them thaw in fridge or on the counter. Or just warm them up with the contents. 🙂

  • Seebrina says:

    Your protein sparing bread has been a revelation this week. Im a menopausal woman who has been Keto and carnivore at least years and struggle terrible with weight. Just found the protein sparing way and have done 3 days this week. Made a loaf this week and a dutch baby this morning. Also used the yolks to make egg custard, my fave growing up and used almond milk with a bit of xanthum and it worked beautifully. I also made a batch of rolls this evening. lol Baking soothes my soul. You and I have a very similar love of the same type of food and the cooking it takes to make it happen. Just wanted to say Thank You! I have hope again to get stubborn weight off once and for all! Making the PSMF pizza tomorrow and thinking of doing the tortillas next week but trying them in a hot 15 inch cast iron skillet stove top, flipping it half way. not whipping it to such stiff peaks though.

  • Deb says:

    I just want to make sure I have this correct. If I want the thinner wrap to do on the frying pan, we don’t whip up the egg whites? We just mix all the ingredients together until combined and then pan fry? Is that correct?

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Free Email Updates

Don't miss any of our free content or sales!

We respect your privacy. We never share your information with anyone.