Fast Day Psylli Wraps

Join Susie T. of Fast Days Healing Days as she invites us to get silly with DocP’s Psylli Wraps. Psylli Wraps make a quick and convenient food on the go for great low cal and low carb Fast Day meals in minutes. Great for home, school or office, make a batch in ten minutes or less. Perfect for intermittent fasting and ADF down days!



Fast Day Psylli Wraps used to make an Asian fusion breakfast taco for only 100 calories. Filling Fast Day (FD) food and none of the guilt!

Sometimes we play with our food! As a busy psychologist, DocP has to adapt this alternate day fasting lifestyle to fit her needs. Namely, Fast Day (FD) or feast day, food must be convenient, quickly prepared and satisfying both from a hunger standpoint and taste great. She relies on no-brainer food, simply prepared, and prefers foods high in fiber, with an excellent chew-factor.

Psyllium husks (whole, unground husks) are one of her favorite FOC (foods of convenience) that help her experience effortless FDs or DDs. She can stay totally legal on Fast Days (FDs) and whip-up many different types of low calorie, low carb, bread-replacement “fast foods” with it. Psyllium fills her up and gives that much-needed full-sensation . It also stays in her tummy and small bowel, longer, allowing her to be hunger-free for longer periods.



Fast Day Psylli Wraps make a fantastic GDS (guts delivery system) and even hold up to fillings with soggy ingredients!

I, Susie T. will tell you more about Psyllium—what it is and where you can find it, or what to sub for it if you don’t have it hanging around in your pantry—in a product review, quite soon.

About these tortillas, if you can make a pancake or crepe, you can make these Psylli Wraps. It’s a very forgiving batter and the thing you’re looking for is “pourability.” You want the batter to easily pour into the pan to quickly swirl it into a 6” tortilla. Then don’t mess with it until you’re certain the underneath is done—the sides will begin curling.

The texture is not quite tortilla, but kind of a very flexible, slightly stretchy wrap. Both DocP and I love the Psylli Wraps made into breakfast tacos. Psylli Wraps also work great as a lunch wrap. It’s not difficult to make a 100 calorie wrap that tastes great and leaves you full for hours. Enjoy!


There is a tweaked version of these Psylli Wraps on the Fluffy Chix Cook blog. They use more FOC, high fiber ingredients but the benefit is that the calorie count comes down to around 16 calories per wrap! And the recipe makes about 9-10 tortillas! Please visit our sister site dedicated to keto and low carb, mostly paleo-primal and practically gluten-free foods. Here is the link to the tweaked version of Psylli Wraps.



Fast Day Psylli Wraps

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

Yield: 2 Wraps (about 6" each)

Serving Size: 1-2 Wraps

Calories per serving: 32

Fast Day Psylli Wraps

Join Susie T. of Fast Days Healing Days as she invites us to get silly with DocP’s Psylli Wraps. Psylli Wraps make a quick and convenient food on the go for great low cal and low carb Fast Day meals in minutes. Great for home, school or office, make a batch in ten minutes or less. Perfect for intermittent fasting and ADF down days!


1 tablespoon whole psyllium husks (Now, Jay Robb)
1/3 cup All Whites Egg Whites—or egg whites
Spice Variations (Optional)


    Use whole, blonde psyllium husks—we like NOW, Trader Joe's and Jay Robb brands. These are whole husks, not powder. Combine with your favorite spices. Stir to mix. Slowly add egg whites, mixing quickly with a spatula to avoid lumps. Keep stirring until everything comes together smoothly—about a minute. Set aside and heat nonstick skillet.
    Spray pan with olive oil or coconut oil cooking spray. Pour half of batter into pan and tilt/swirl until the batter coats the bottom of the pan and forms a tortilla. Cook until opaque, then gently lift around edges and flip in pan. Cook on 2nd side.
    Continue to cook a couple of minutes until tortilla starts to dry out. If the second tortilla batter has thickened too much, thin it with more egg whites.


These tortillas make a great, neutral base for many different fillings from breakfast tacos, to lunch and dinner wraps. They're so low calorie, they offer a lot of BFYCB (Bang-For-Your-Calorie-Buck). They take on the flavor of whatever spice you use or whatever filling you stuff it with. And they are great as a wrapping for enchiladas and crepes. They're thin and slightly stretchy. Not eggy at all, kind of a cross between a tortilla, a crepe, Ethiopian injera bread and an egg crepe. Does that make since?

Be sure to drink lots of water. Psyllium is a fiber supplement that aids regularity! Also, start slowly, so you can predict how your body handles extra fiber and gradually work your way up. Each tortilla provides a 1/2 tablespoon of psyllium husks and the daily recommended serving size from the back of the Now Brand is 2 tablespoons.

Serving Ideas Serve with your favorite filling.

Nutritional Information

Per Wrap: 32 Calories; trace Fat (0.1% calories from fat); 5g Protein; 2g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 0g Net Carbohydrate

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Author: Susie T. Gibbs

SusieT is passionately committed to seeking studies and research detailing the most effective strategies for killing inflammation, boosting health, increasing energy and expanding longevity through nutrition. Seeking health through ancestral principles and making darn good food while traveling along life’s path to better health occupies a key place in her personal food philosophy. SusieT develops recipes and writes about cooking, food, health and nutrition news. Find her latest work in CarbSmart Magazine, a digital magazine from the leaders in low carbohydrate information. A two-year survivor from late stage, hormone-positive breast cancer, SusieT encourages everyone to meet their kitchen and begin a love affair with life and cooking good, clean, nourishing meals. The life you save could be your own. Email SusieT with questions and suggestions for new 5:2 and 4:3 ADF/EOD recipes.

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    • Hi Rita and thanks for your question! Theoretically, they should freeze ok. They may dry out a little bit and shrink a bit? They never make it long enough. I also tend to prefer them freshly cooked! But they work great out of the fridge as leftovers. They keep at least a week and maybe even two, just being refrigerated in a ziptop bag or airtight container. Hope that helps and hope you will try them and let us know how it worked for you!

    • This recipe makes about 2-3 wraps. Also you can see the serving size and yield of each recipe at the top, underneath the recipe titles. Hope that helps!! There’s also a tweaked version of this recipe at the Fluffy Chix Cook blog. I may think about posting it too!

    • I double it all the time. I also use the tweaked version and get about 9 tortillas from them at around 16 calories each! If it thickens as it sits, simply add more egg white until it’s pourable like quiche batter.

  1. Can psyllium powder be used? I dont have the whole.


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