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 servings
Ingredients: 6 large egg whites; 1/2 cup spinach, chopped; 1/2 cup bell peppers, diced; 1/4 cup onion, finely chopped; 2 whole grain tortillas; Salt and pepper to taste; Cooking spray or olive oil

Highlighted under: Balanced Plate

I love making this High Protein Egg White Dinner Wrap for a nourishing and filling meal. It’s easy to prepare and perfect for those busy weeknights when time is of the essence. The combination of fluffy egg whites with fresh veggies wrapped in a whole grain tortilla not only packs a protein punch but also keeps me satisfied throughout the evening. Plus, it’s versatile enough to customize with any of my favorite ingredients, so I never get bored with it.

Created by

Olivia Hayes

Last updated on 2026-02-16T06:10:36.638Z

Creating the High Protein Egg White Dinner Wrap was a delightful experience for me. I experimented with different combinations of vegetables, and my favorite flavors of spinach and bell peppers truly shine through. It’s the perfect way to incorporate more veggies into a protein-rich meal.

While preparing this wrap, I discovered that using fresh herbs like cilantro or basil elevates the taste dramatically. Not only does this method ensure a nutritious dinner, but it also makes the wrap visually appealing and hearty enough to satisfy a growing appetite.

Why You'll Love This Recipe
Packed with protein to keep you energized
Quick and easy to make, perfect for busy nights
Customizable with your favorite veggies and toppings

Understanding Egg Whites

Egg whites are a fantastic source of protein, making them an essential ingredient in this dinner wrap. They contain high-quality protein with minimal calories and fat, ideal for anyone looking to maintain or lose weight while still enjoying a fulfilling meal. When cooked properly, egg whites become fluffy and tender, providing a satisfying texture that holds together perfectly with the added vegetables.

To ensure your egg whites are light and airy, avoid overcooking them. Cook them over medium heat, allowing them to set just until firm and glossy, about 3-4 minutes. If you notice they start to become rubbery, that's a sign to reduce the cooking time in future attempts.

Vegetable Variations

While spinach, bell peppers, and onions provide a great base, feel free to get creative with the veggies in this wrap. Zucchini, mushrooms, or even shredded carrots can add different flavors and textures. Just remember to chop the vegetables into small pieces to ensure they cook through properly and blend seamlessly with the egg whites.

If you have leftover cooked vegetables from another meal, they can easily be incorporated into this wrap. Just sauté them together with the egg whites for an extra flavor boost. This not only adds variety but also minimizes food waste in your kitchen.

Serving Suggestions

These High Protein Egg White Dinner Wraps can be served with a side of salsa or hot sauce for an extra kick. I love to pair them with a dollop of Greek yogurt or a sprinkle of cheese on top for added creaminess. Not only does this enhance the flavor profile, but it also provides an additional protein source.

For meal prep enthusiasts, these wraps are perfect for preparing in advance. You can fully assemble and wrap them in foil, then store them in the refrigerator for up to three days. To reheat, just microwave for about 1-2 minutes or until heated through. Eating healthy doesn’t need to be time-consuming!

Ingredients

For the Wrap

6 large egg whites
1/2 cup spinach, chopped
1/2 cup bell peppers, diced
1/4 cup onion, finely chopped
2 whole grain tortillas
Salt and pepper to taste
Cooking spray or olive oil

Feel free to add any other vegetables or protein sources you like!

Instructions

Prepare the Ingredients

Start by chopping the spinach, bell peppers, and onion. Set them aside.

Cook the Egg Whites

In a non-stick skillet, heat a little cooking spray or olive oil over medium heat. Add the chopped vegetables and sauté for about 3-4 minutes until they soften. Then, pour in the egg whites and season with salt and pepper. Cook until the egg whites are set, about 3-4 minutes.

Assemble the Wraps

Once the egg whites are cooked, divide the mixture between the two tortillas. Fold in the sides and roll them up tightly. You can grill them slightly on the skillet for a crispy finish.

Serve

Cut the wraps in half and serve warm. Enjoy your healthy dinner!

These wraps are great served with a side of salsa or guacamole.

Pro Tips

For added flavor, try adding feta cheese or avocado slices inside the wrap.

Storage and Reheating Tips

After cooking, if you have any leftovers, you can store the wraps covered in the refrigerator for up to three days. Make sure to wrap them tightly to prevent them from drying out. When you're ready to enjoy them again, reheat in a skillet over medium-low heat for a few minutes per side, or in a microwave for about 1-2 minutes until warmed through.

If you want to freeze the wraps, wrap each one individually in plastic wrap and then place them in a freezer bag. They can be frozen for up to three months. When you're ready to eat, thaw them overnight in the refrigerator before reheating. This ensures they retain their flavor and texture after freezing.

Troubleshooting Common Issues

If your egg whites appear watery or rubbery, it could be due to one of two reasons: either they were overcooked or the pan temperature was too high. Always use medium heat to gently cook the egg whites and keep an eye on them as they cook. Stirring them gently while cooking can help achieve a softer texture.

Another issue might arise if the tortillas break upon rolling. To prevent this, consider warming the tortillas slightly in a pan or microwave before assembling. This helps them become more pliable and less prone to tearing when you wrap them around the filling.

Scaling the Recipe

This recipe can easily be scaled up if you have guests or family joining you for dinner. Simply multiply the ingredients by the number of servings you need. If you're making a large batch, consider using a bigger skillet to cook the egg white and vegetable mixture more efficiently.

For gatherings or meal prepping, you can assemble several wraps at once and store them efficiently. Just remember to keep the ingredients fresh, and if possible, use different fillings for each wrap to cater to different tastes. This way, everyone can enjoy a customized dinner wrap experience!

Questions About Recipes

→ Can I use whole eggs instead of egg whites?

Yes, you can use whole eggs if you prefer a richer taste, but the calorie count will increase.

→ How can I store leftovers?

Wrap any leftovers tightly in plastic wrap or store in an airtight container in the fridge for up to 2 days.

→ Can I make these wraps ahead of time?

Absolutely! You can prepare the egg mixture and vegetables in advance, then assemble and cook the wraps when you're ready to eat.

→ What other vegetables can I add?

Feel free to explore with mushrooms, zucchini, or even diced tomatoes for a different flavor profile!