Egg White Wraps Recipe
Egg white wraps are a quick, protein-packed option for breakfast, lunch, or snacks. Made with simple ingredients, these wraps are versatile and easy to customize with your favorite fillings, like cream cheese, feta, or turkey bacon. They're a great way to enjoy a healthy, low-carb meal!
Ingredients
Plain egg white wraps
- 1/3 cup egg whites
- pinch salt and pepper
- spray oil
Chia seed egg white wraps
- 1/3 cup egg whites
- 1 teaspoon chia seeds
- pinch salt and pepper
- spray oil
Spinach egg white wraps
- 1/3 cup egg whites
- 12 grams fresh spinach leaves A handful if you don't want to measure
- pinch salt and pepper
- spray oil
Instructions
For plain egg white wraps:
- Brush or spray oil in a small-medium non-stick pan, and heat it over medium-high heat.
- Whisk the egg in a small bowl with a fork.
- Add the egg to the pan and tilt the pan to make sure the egg covers the whole bottom surface.
- Season with salt and pepper.
- Cook the egg for about 2 minutes until it is set, and then carefully flip it over and cook for an extra minute.
- Remove it from the pan and enjoy!
For chia seed egg white wraps:
- Brush or spray oil in a small-medium non-stick pan, and heat it over medium-high heat.
- Whisk the egg and chia seeds in a small bowl with a fork.
- Add the egg to the pan and tilt the pan to make sure the egg covers the whole bottom surface.
- Season with salt and pepper.
- Cook the egg for about 2 minutes until it is set, and then carefully flip it over and cook for an extra minute.
- Remove it from the pan and enjoy!
For spinach egg white wraps:
- Brush or spray oil in a small-medium non-stick pan, and heat it over medium-high heat.
- Add all of the ingredients to a blender and blend until smooth.
- Add the egg mixture to the pan and tilt the pan to make sure the egg covers the whole bottom surface.
- Cook the egg for about 2 minutes until it is set, and then carefully flip it over and cook for an extra minute.
- Remove it from the pan and enjoy!
Notes
- Use the right pan: An 8-inch non-stick skillet is perfect for even, easy-to-flip wraps. A large nonstick skillet works too, but the wraps may be thinner.
- Blend for smoothness: For the spinach version, blending ensures a consistent texture and vibrant green color.
- Adjust heat as needed: Medium-high heat works best, but if the wrap cooks too fast or unevenly, lower it slightly.
- Flip carefully: Use a silicone or rubber spatula to gently loosen the edges before flipping to avoid tearing.
- Avoid watery fillings: Watery ingredients like fresh tomatoes or wet spinach can make the wrap soggy. Pat them dry or stick to drier toppings.
- Double batch for meal prep: Make extra wraps and store them for quick, protein-packed meals throughout the week.
- Nutritional Info: The nutritional information listed is for a plain egg wrap.
Storage instructions
- Cool completely: Let the wraps cool to room temperature before storing to prevent sogginess.
- Refrigerate: Stack the wraps between sheets of parchment paper to keep them from sticking, then place them in an airtight container. They’ll stay fresh for up to 3-4 days.
- Freeze for later: Lay the wraps flat with parchment between each one, then seal them in a freezer bag. They’ll keep for up to 2 months.
- Reheat gently: Warm the wraps in a non-stick skillet over low heat or in the microwave for 10-15 seconds to revive their flexible texture.
Nutritional Information
Calories: 42kcal | Carbohydrates: 1g | Protein: 9g | Fat: 0.1g | Sodium: 134mg | Potassium: 132mg | Sugar: 1g | Calcium: 6mg | Iron: 0.1mg