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Healthy Calorie Deficit High Protein Egg White Veggie Wrap

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A quick, protein-packed egg white wrap loaded with fresh veggies, perfect for easy weight loss and meal prep. This wrap is satisfying, low in calories, and customizable to suit various dietary needs.

Ingredients

Scale
  • 4 large egg whites (about 120 ml)
  • 1 large whole wheat or low-carb tortilla (8–10 inch)
  • 1 cup packed fresh spinach (about 30g)
  • ½ cup diced bell peppers (red or yellow)
  • ¼ cup halved cherry tomatoes
  • 2 tablespoons finely chopped red onion
  • 1 small clove garlic, minced
  • 1 teaspoon olive oil or cooking spray
  • Salt and pepper to taste
  • Optional: fresh herbs like parsley or cilantro
  • Optional: squeeze of lemon juice
  • Optional: sprinkle of feta cheese

Instructions

  1. Prep the veggies: rinse and roughly chop spinach, dice bell peppers, halve cherry tomatoes, finely chop red onion and garlic.
  2. Heat olive oil or cooking spray in a non-stick skillet over medium heat. Sauté onion and garlic until softened and fragrant, about 2 minutes.
  3. Add bell peppers and cook 2-3 minutes until slightly softened but still crunchy.
  4. Stir in spinach and cherry tomatoes, cook until spinach wilts. Season lightly with salt and pepper. Transfer veggies to a plate and set aside.
  5. Pour egg whites into the same skillet over medium-low heat. Let sit 20 seconds, then gently stir and fold with a spatula to form soft curds. Cook until mostly set but still moist. Season with salt and pepper.
  6. Warm the tortilla in a dry pan or microwave for 15 seconds to make pliable.
  7. Place cooked egg whites in the center of the tortilla, top with sautéed veggies and optional herbs or cheese.
  8. Fold sides and roll tightly. Slice in half if desired and serve immediately or wrap tightly for later.

Notes

Cook egg whites on medium-low heat and stir gently to keep them soft and fluffy. Warm the tortilla before assembling to prevent cracking. For gluten-free, use gluten-free wraps or large lettuce leaves. Optional add-ins like herbs, lemon juice, or feta cheese add flavor without many calories. Store leftovers wrapped tightly in foil or parchment and reheat gently to avoid drying out.

Nutrition

Keywords: egg white wrap, high protein wrap, healthy wrap, low calorie wrap, veggie wrap, weight loss recipe, quick breakfast, meal prep wrap

Find it online: https://fizzlefork.com/healthy-calorie-deficit-high-protein-egg-white-veggie-wrap-recipe-for-easy-weight-loss/