High Protein Egg White Dinner Wrap

Name: High Protein Egg White Dinner Wrap
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2 wraps
Ingredients: 4 large egg whites; 1/4 cup skim milk; Salt and pepper to taste; 1/2 cup chopped bell peppers; 1/2 cup spinach, chopped; 1/4 cup shredded low-fat cheese; 1/4 cup diced tomatoes; Herbs of your choice (optional)

Highlighted under: Wellness Plates

I love quick and nutritious meals that fuel my body, and that’s why I’m excited to share this High Protein Egg White Dinner Wrap. It’s packed with protein from egg whites and is incredibly versatile, allowing for various fillings based on what I have on hand. When I’m short on time but still want something delicious and healthy, this wrap becomes my go-to. I often make it for a satisfying dinner, and it never disappoints with its fresh flavors and easy preparation.

Created by

Lydia Spencer

Last updated on 2026-02-16T02:45:36.198Z

Trying to maintain a balanced diet while juggling my busy schedule can be a challenge. That’s when I discovered the joy of egg white wraps, which are not only filling but also easy to whip up. I usually customize the fillings, incorporating fresh vegetables or leftover proteins for a hearty meal. The lightness of the egg whites balances perfectly with any robust flavors I choose.

During my initial attempts, I learned that cooking the egg whites at a lower temperature ensures they stay tender and do not become rubbery. I also like to experiment with spices and herbs, which elevate the flavor profile of this simple dish. Believe me, it’s a simple recipe that makes a great impact!

Why You Will Love This Recipe
Packed with lean protein to keep you full and satisfied
Customizable with your favorite vegetables and seasonings
Quick and easy to prepare, perfect for busy weeknight dinners

Perfecting the Egg White Wrap

Creating a smooth and fluffy egg white wrap relies on proper whisking. Whisk the egg whites and skim milk vigorously until they become frothy. This incorporation of air is essential for achieving a light texture that holds the fillings without becoming dense. Make sure to season well with salt and pepper to enhance the overall flavor of the dish. Aim for a homogeneous mixture that looks glossy before cooking, as it indicates that it is well-blended and ready to hit the skillet.

Cooking the egg whites requires attentive temperature management. A medium heat is ideal to prevent the wrap from cooking too quickly, which can lead to browning too much or unevenly. Watch for the edges to start setting—this usually takes around 3-4 minutes. If you notice that the wrap begins to stick to your skillet, a quick spritz of cooking spray or a tiny amount of oil can help release it without compromising its shape.

Customization and Variations

Versatility is one of the standout features of this egg white wrap. Feel free to experiment with different vegetables based on your preferences or what you have at home. Zucchini, mushrooms, or kale can be excellent additions. For those looking to boost flavor further, try adding spices such as paprika, onion powder, or garlic powder into the egg mixture before cooking, or mix in fresh herbs like basil or cilantro directly into the filling.

If you're keeping to a low-carb diet, you can opt for a lettuce wrap instead of the egg white wrap. Simply bake or sauté the egg whites, then wrap them in large lettuce leaves for a refreshing, crunchy bite. Alternatively, if you're looking for a heartier meal, consider adding cooked chicken or turkey to the filling for added protein. This flexibility makes the dish suitable for various dietary needs or personal taste preferences.

Ingredients:

For the Wraps

4 large egg whites
1/4 cup skim milk
Salt and pepper to taste

For the Filling

1/2 cup chopped bell peppers
1/2 cup spinach, chopped
1/4 cup shredded low-fat cheese
1/4 cup diced tomatoes
Herbs of your choice (optional)

Instructions:

Directions:

Prepare the Egg White Mixture

In a bowl, whisk together the egg whites, skim milk, salt, and pepper until well combined.

Cook the Egg Whites

Heat a non-stick skillet over medium heat. Pour the egg white mixture into the skillet and cook for about 3-4 minutes, or until the edges start to set and the bottom is lightly golden.

Add the Filling

Once the egg whites are set, layer the bell peppers, spinach, cheese, and tomatoes on one half of the wrap. Let it cook for another minute.

Fold and Serve

Carefully fold the wrap over the filling and cook for an additional minute. Slide onto a plate, cut in half, and enjoy!

Tips:

Feel free to add other ingredients such as cooked chicken or beans for additional protein.

Pro Tips

Using fresh herbs can enhance the flavor immensely, plus it adds a lovely texture to the wraps.

Storing Leftovers

If you find yourself with leftover wraps, they can be easily stored in an airtight container in the refrigerator for up to three days. When you're ready to eat, gently reheat them in a non-stick skillet over low heat to maintain their tenderness while preventing them from becoming hard or rubbery. Adding a sprinkle of water and covering the skillet can also help create steam that keeps the wraps moist.

For longer storage, consider freezing the wraps. Wrap individual portions in plastic wrap and then in aluminum foil to prevent freezer burn. When you need a quick meal, simply remove a wrap from the freezer and defrost in the refrigerator overnight. In the morning, you can warm it up for a delicious breakfast option or a quick lunch!

Serving Suggestions

To complement the wrap, consider pairing it with a side salad or a bowl of fresh fruit. A light vinaigrette or yogurt-based dressing can enhance the freshness and brightness of your meal. Additionally, a scoop of avocado on the side adds healthy fats, which will create a more satisfying dining experience.

For a touch of gourmet flair, drizzle your wrap with a homemade sauce, such as a spicy sriracha mayo or a zesty lemon-honey dressing. These additions not only provide a flavor contrast but also elevate the presentation, making it a dish worthy of serving to guests or enjoying during a cozy dinner at home.

Questions About Recipes

→ Can I use whole eggs instead of egg whites?

Yes, you can use whole eggs, but keep in mind it will increase the fat and calorie content.

→ What other fillings can I use?

You can add any vegetables you like, or even go for deli meats or beans for more variety!

→ How can I store leftovers?

Store any leftover wraps in an airtight container in the refrigerator for up to two days.

→ Can I make these wraps ahead of time?

Yes, you can prepare the egg white wraps and filling separately, then simply assemble and heat them when ready to eat.