High Protein Egg White Dinner Wrap

Name: High Protein Egg White Dinner Wrap
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2 servings
Ingredients: 1 cup egg whites; 1 whole wheat wrap; 1/4 cup chopped bell peppers; 1/4 cup spinach; 1/4 cup diced tomatoes; Salt and pepper to taste; Cooking spray or olive oil

Highlighted under: Simple Healthy Meals Inspiration

I absolutely love making this High Protein Egg White Dinner Wrap when I'm looking for a quick, nutritious meal. It’s packed with protein and filled with fresh vegetables, making it not only healthy but also satisfying. The best part is how easily you can customize it based on what you have in your kitchen. Whether you want to throw in some spinach, tomatoes, or bell peppers, the possibilities are endless. Plus, it's a great option if you're trying to keep your carbs low while still enjoying a delicious wrap!

Created by

Kate Phillips

Last updated on 2026-02-16T00:29:35.727Z

When I first tried making a High Protein Egg White Dinner Wrap, I was amazed at how simple and quick it was to prepare. I experimented with different vegetables and spices, and I discovered that a little seasoning can make a huge difference in flavor. I recommend using fresh herbs and your favorite hot sauce to elevate the taste.

Another tip I learned is to use a non-stick skillet for cooking the egg whites, which helps prevent sticking and makes for an easier clean-up. It’s a quick meal to whip up, perfect for busy evenings or post-workout refueling.

Why You Will Love This Recipe
Packed with protein to keep you full and satisfied
Easily customizable with your favorite vegetables and spices
Low in carbs, making it perfect for a healthy dinner option

Ingredient Insights

The use of egg whites in this wrap not only boosts its protein content but also keeps it light and low in calories. Egg whites are an excellent source of essential amino acids, promoting muscle repair and growth. For added creaminess, you can consider mixing in a tablespoon of low-fat cream cheese or Greek yogurt into the egg whites before cooking, which enhances the texture without significantly increasing fat content.

When it comes to vegetables, bell peppers provide crunch and a hint of sweetness, while spinach contributes vital vitamins and minerals such as iron and calcium. If you're looking to switch things up, zucchini or mushrooms can be excellent substitutes that still offer a meaty texture. Just remember to chop them finely to ensure they cook evenly and integrate well with the egg whites.

Cooking Techniques

To achieve perfectly cooked egg whites, use a non-stick skillet and maintain a medium heat, which helps prevent sticking. It’s essential to keep an eye on the egg whites as they cook; they should become opaque and slightly bubbly but not dry out. If you're uncertain about their doneness, gently stir them with a spatula to check for any uncooked liquid. Once they're set but still moist, it’s time to add the vegetables.

Incorporating the vegetables into the egg whites not only enriches the flavor but also enhances the nutritional profile of your wrap. Sautéing them briefly allows the flavors to meld. You’ll know it’s time to finish once the veggies are just heated through but retain some crispness, making for a pleasant texture contrast to the fluffy egg whites.

Ingredients

Gather the following ingredients to make your High Protein Egg White Dinner Wrap:

Ingredients

1 cup egg whites
1 whole wheat wrap
1/4 cup chopped bell peppers
1/4 cup spinach
1/4 cup diced tomatoes
Salt and pepper to taste
Cooking spray or olive oil

Ensure everything is prepped and ready to go before starting the cooking process.

Instructions

Follow these steps to create your delicious High Protein Egg White Dinner Wrap:

Prepare the Vegetables

Chop the bell peppers, dice the tomatoes, and wash the spinach. Set aside.

Cook the Egg Whites

Heat a non-stick skillet over medium heat and lightly grease it with cooking spray or olive oil. Pour in the egg whites and season with salt and pepper. Cook until the egg whites are just set.

Add the Vegetables

Stir in the chopped vegetables into the cooked egg whites and cook for another 1-2 minutes until heated through.

Assemble the Wrap

Place the egg white and vegetable mixture onto the whole wheat wrap. Roll it tightly and slice in half.

Enjoy your healthy High Protein Egg White Dinner Wrap!

Pro Tips

Experiment with different seasonings like garlic powder or paprika to add extra flavor to the egg whites. You can also add a sprinkle of cheese for an extra treat!

Make-Ahead Storage

This High Protein Egg White Dinner Wrap can be prepared ahead of time, making it a fantastic option for meal prepping. After assembling, you can wrap it in foil and store it in an airtight container in the refrigerator for up to 2 days. To reheat, simply unwrap the foil and microwave for about 30-60 seconds or until heated through, ensuring it remains soft and delicious.

If you plan to freeze it, consider undercooking the veggies slightly, as freezing can make them mushy. Wrap tightly in plastic wrap, then foil before placing in the freezer for up to a month. To reheat from frozen, allow it to thaw in the fridge overnight, then heat in the microwave. This helps maintain the quality and texture of the wrap.

Serving Suggestions

Serve your High Protein Egg White Dinner Wrap with a side of fresh salsa or avocado slices to add a creamy richness and a fresh flavor contrast. A dollop of Greek yogurt atop the wrap can also be a delightful addition, boosting both taste and protein content. You can easily turn this wrap into a breakfast option by adding ingredients like feta cheese or diced ham, which pair beautifully with the egg whites.

For those who enjoy a bit of spice, consider adding jalapeños or sriracha to the filling before cooking. This will infuse the entire wrap with a zesty kick. Another variation is to include a sprinkle of your favorite herbs or spices, like paprika or fresh basil, just before serving to elevate the flavor profile further.

Questions About Recipes

→ Can I use whole eggs instead of egg whites?

Yes, you can. Using whole eggs will increase the fat content, but it will also enhance the richness of the wrap.

→ How can I make this wrap more filling?

You can add avocado, cheese, or even some legumes such as black beans for added texture and satisfaction.

→ Is this wrap suitable for meal prep?

Absolutely! You can prepare the filling ahead of time and assemble the wraps when you're ready to eat.

→ Can I use a different type of wrap?

Yes! Feel free to use any type of wrap you prefer, such as gluten-free or spinach wraps.