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: 8 egg whites; 1 small bell pepper, diced; 1 cup fresh spinach, chopped; 1/4 cup low-fat cheese; 1 tsp olive oil; Salt and pepper to taste; 2 whole grain wraps; Optional: hot sauce or salsa for topping

Highlighted under: Healthy Daily Plates

I love making this High Protein Egg White Dinner Wrap for a quick and nutritious meal option! It's packed with protein and keeps me feeling full without any heavy carbs. The combination of fluffy egg whites, fresh veggies, and a hint of spice makes it a delightful dish I've come to cherish. Quick to put together and delicious, it’s my go-to when I need a healthy dinner in under 20 minutes. Plus, it’s incredibly versatile—feel free to add any leftover veggies you have on hand.

Created by

Kayla Monroe

Last updated on 2026-02-16T00:53:36.040Z

When I first tried the High Protein Egg White Dinner Wrap, I was amazed by how satisfying a healthy meal could be. Using egg whites keeps it light while the addition of veggies adds texture and color that I can't resist. I particularly love to include bell peppers and spinach, which not only enhance the flavor but also boost the overall nutritional content.

One tip I’ve learned is to use a non-stick pan to cook the egg whites, which helps maintain their fluffiness and prevents sticking. This way, my wraps are tender and easy to roll up, making them perfect for a quick and nutritious dinner option that never disappoints!

Why You Will Love This Wrap
Packed with protein to keep you satiated
Quick to prepare in just 20 minutes
Versatile—customize with your favorite veggies

The Importance of Fresh Vegetables

In this High Protein Egg White Dinner Wrap, the addition of fresh vegetables like bell peppers and spinach not only enhances the flavor but also boosts nutritional value. Bell peppers offer a sweet crunch and are loaded with vitamins A and C, while spinach adds iron and fiber. Using fresh vegetables ensures vibrant colors and crisp textures, making each bite satisfying. You can easily substitute with other vegetables you have on hand, such as zucchini or mushrooms, to keep things interesting.

Cooking the vegetables until tender, but not mushy, is essential for achieving the right texture. Aim for a vibrant green color in the spinach and softened edges in the bell peppers, which usually takes around 2-3 minutes. Overcooking can lead to a loss of nutrients and flavor—keep an eye on them to ensure they complement the egg whites instead of overshadowing them.

Perfecting the Egg Whites

Using egg whites in this wrap is a fantastic way to create a lighter meal packed with protein without excess fat or calories. Whipping the egg whites in a non-stick skillet over medium heat ensures they cook evenly and become fluffy. I recommend stirring gently and not overcrowding the pan—this helps the egg whites puff up and become airy. Watch for a glossy sheen that indicates they are nearly done, which typically takes about 5 minutes.

If you're looking for ways to enhance the flavor, consider adding herbs like chives or dill when cooking the egg whites. These will infuse a delightful aroma and depth of flavor into the dish without extra calories. Make sure to season the egg whites well with salt and pepper; under-seasoned egg whites can taste bland and won't deliver the desired satisfaction from this wrap.

Ingredients

Gather the following ingredients to create your delicious wraps:

Ingredients

8 egg whites
1 small bell pepper, diced
1 cup fresh spinach, chopped
1/4 cup low-fat cheese
1 tsp olive oil
Salt and pepper to taste
2 whole grain wraps
Optional: hot sauce or salsa for topping

Once you have all the ingredients ready, you're set to make a delightful dish!

Instructions

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

Cook the Egg Whites

In a non-stick skillet, heat the olive oil over medium heat. Add the egg whites and season with salt and pepper. Cook for about 5 minutes, stirring gently until the egg whites are fully cooked and fluffy.

Add Veggies and Cheese

Stir in the diced bell pepper and chopped spinach, cooking for an additional 2-3 minutes until the vegetables are tender. Add the low-fat cheese and mix until melted.

Assemble the Wrap

Lay the whole grain wraps flat and spoon the egg white and vegetable mixture onto the center of each wrap. Fold in the sides and roll up tightly. Optional: drizzle with hot sauce or salsa.

Your wraps are now ready to be enjoyed!

Pro Tips

Feel free to customize your wraps with different vegetables or spices to suit your taste. Adding avocado can also boost the creaminess and healthy fats in your meal.

Make-Ahead Tips

Preparing components ahead of time can save you even more effort during a busy week. You can cook the egg whites and vegetable mixture in advance and store it in an airtight container in the refrigerator for up to 3 days. When you're ready to enjoy the wrap, simply reheat the filling in a skillet or microwave until warmed through, which only takes a few minutes.

For meal prep enthusiasts, consider assembling multiple wraps in advance. After cooking the filling, allow it to cool, spoon it onto the wraps, and roll them tightly before wrapping in foil. These wraps can be frozen for up to a month. Thaw them in the fridge overnight before reheating, so you have a healthy lunch or dinner ready to go at a moment’s notice.

Customizing Your Wrap

The beauty of the High Protein Egg White Dinner Wrap lies in its versatility. Feel free to experiment with different cheeses, such as feta or goat cheese, which can add a unique flavor twist. Additionally, adding spices like cumin or paprika can elevate the dish with a smokier profile. Don't hesitate to explore other herbs or even a touch of garlic powder for extra depth.

If you're looking to make this wrap heartier, you can add cooked lean meats such as chicken or turkey breast for added protein. You could also incorporate beans or lentils, which are excellent plant-based options. Each incorporation will not only change the nutritional content but also bring exciting new textures and tastes to your meal.

Questions About Recipes

→ Can I use whole eggs instead of egg whites?

Yes, you can use whole eggs, but be mindful that it will increase the calorie count and fat content.

→ What other vegetables can I add?

You can add mushrooms, zucchini, or even shredded carrots for extra nutrition and flavor.

→ Can I make this wrap ahead of time?

Yes, you can prepare the filling in advance and store it in the fridge for up to 2 days. Just assemble the wraps when you're ready to eat.

→ Is this recipe suitable for meal prep?

Absolutely! This wrap is great for meal prep, and you can easily make a batch for the week.