High Protein Egg White Dinner Wrap

Name: High Protein Egg White Dinner Wrap
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 2 wraps
Ingredients: 6 egg whites; 1/2 cup diced bell peppers; 1/4 cup chopped spinach; 1/4 cup diced onions; Salt and pepper to taste; 2 whole wheat tortillas; Hot sauce (optional)

Highlighted under: Natural Healthy Meals Inspiration

I love making this High Protein Egg White Dinner Wrap for a quick and nutritious meal. It's packed with flavor and goodness, perfect for refueling after a workout or simply enjoying a healthy dinner option. The combination of fresh vegetables and fluffy egg whites makes it satisfying without being heavy. What I appreciate most is that I can make it in just 15 minutes, allowing me to enjoy a balanced meal even on my busiest days. Honestly, it's a go-to in our kitchen for a reason!

Created by

Bryony Wells

Last updated on 2026-02-16T03:49:36.442Z

When I first tried to create a healthy wrap, I found that using egg whites was a game-changer. They are lean, protein-packed, and the perfect base for a satisfying dinner. I decided to add a variety of colorful vegetables to enhance flavor and nutrition, making it not just effective but also visually appealing.

One detail that transformed my wraps was seasoning the egg whites with a touch of garlic powder and pepper. This Simple seasoning elevates the overall taste significantly, making each bite a burst of flavor. I also love adding a touch of hot sauce for a spicy kick!

Why You'll Love This Recipe
Quick and easy to prepare, great for busy nights
Packed with protein to help you stay full longer
Customizable with your favorite veggies and sauces

Essential Cooking Techniques

Whisking the egg whites thoroughly helps to incorporate air, resulting in a fluffier texture when cooked. Aim for a frothy consistency, which will ensure the egg whites rise nicely in the skillet. You'll know they're ready when they look glossy and slightly thickened. This is a great technique for enhancing both flavor and texture, allowing the egg whites to blend seamlessly with the tender vegetables.

When cooking the vegetables, aim for a vibrant color and slight char. Cooking at a medium heat ensures they soften without burning. You want them to be bright and tender but still retain some crunch for texture contrast in the wrap. Stir them frequently, and if they start to brown too quickly, reduce the heat slightly to avoid a bitter flavor.

Ingredient Tips and Substitutions

Feel free to swap out the vegetables based on what you have on hand. Zucchini, mushrooms, or even kale can be great replacements. Just make sure to adjust cooking times to ensure everything is tender. If using frozen vegetables, thaw and drain excess moisture before placing them in the skillet, which will prevent the wrap from becoming soggy.

For those with specific dietary restrictions, using egg substitutes or even silken tofu can work in place of egg whites, maintaining the protein content while accommodating different needs. Additionally, whole grain or gluten-free tortillas can make this wrap even more inclusive, allowing everyone to enjoy this nutritious meal.

Ingredients

Wrap Ingredients

6 egg whites
1/2 cup diced bell peppers
1/4 cup chopped spinach
1/4 cup diced onions
Salt and pepper to taste
2 whole wheat tortillas
Hot sauce (optional)

Feel free to experiment with different vegetables or even proteins like grilled chicken to make it your own!

Instructions

Directions

Prepare the Egg Whites

In a bowl, whisk together the egg whites with salt and pepper. Set aside.

Cook the Vegetables

Heat a non-stick skillet over medium heat. Add the diced bell peppers, onions, and spinach. Cook for about 3-4 minutes until vegetables are tender.

Add the Egg Whites

Pour the whisked egg whites over the vegetables in the skillet. Stir gently and cook until the egg whites are set, about 2 minutes.

Assemble the Wrap

Take a whole wheat tortilla and spoon the egg and vegetable mixture onto the center. Drizzle with hot sauce if desired, then fold in the sides and roll tightly.

Serve

Cut the wrap in half and enjoy while warm, either on its own or with a side salad.

This wrap is not only nutritious but also incredibly versatile!

Pro Tips

Feel free to substitute the vegetables based on what's in season or what you have on hand. Adding some low-fat cheese can make it extra creamy!

Make-Ahead and Storage

This High Protein Egg White Dinner Wrap is a fantastic option for meal prep! You can prepare the egg and vegetable mixture in advance and store it in an airtight container in the fridge for up to three days. When you're ready to enjoy your wrap, simply reheat the mixture in a skillet or microwave, then assemble it in a fresh tortilla.

To freeze, portion the cooked wrap and individually wrap each one in foil or plastic wrap, then place them in a freezer-safe bag. They can be frozen for up to a month. When ready to eat, thaw overnight in the refrigerator and warm them up in a toaster oven or skillet to restore that fresh, crispy texture.

Serving Suggestions

Although the wrap is hearty on its own, you might want to pair it with a fresh side salad sprinkled with lemon juice and herbs to brighten the meal. The acidity from the dressing will help balance the richness of the eggs and make the overall dish more refreshing.

For an extra flavor kick, serve with a side of salsa or guacamole. These sides can enhance the taste profile and elevate the dish from simple to sensational. If you're a cheese lover, a sprinkle of feta or shredded cheese inside the wrap before rolling it can also add creaminess and depth.

Questions About Recipes

→ Can I use whole eggs instead of egg whites?

Yes, using whole eggs will add more flavor and nutrients, but will also increase the calorie content.

→ What other vegetables work well in this recipe?

You can use zucchini, tomatoes, or mushrooms as excellent alternatives!

→ Can I prepare this wrap in advance?

Yes, you can prep the filling and store it in the fridge for up to 2 days. Just assemble the wrap when ready to eat.

→ Is this recipe suitable for meal prepping?

Absolutely! It's a fantastic choice for meal prep; just make sure to wrap them tightly and store in the refrigerator.