High-Protein Savory Egg White Wrap

If you have seen the viral egg wrap all over social media, this is your sign to make it. It is seriously one of the easiest high-protein swaps, and the best part is that the actual wrap is made with basically one ingredient: egg whites.

I have been making mine with a combination of liquid egg whites and fresh egg whites because I find that little bit of fresh egg white helps everything whip up faster and creates such a nice, fluffy texture.

Once baked, you are left with a large, flexible egg-white wrap that you can fill with literally anything.

For this version, I LOVE loading it with roasted vegetables. Think zucchini, yellow squash, red onion, butternut squash, acorn squash, roasted red peppers, eggplant and sweet potatoes.

And if you want even more protein? Add grilled chicken, turkey, deli meat, eggs or whatever protein you have on hand.

Why You’ll Love This Egg Wrap

This recipe is:

• High in protein
• Made with minimal ingredients
• Naturally low in fat
• Easy to customize
• Great for meal prep
• Perfect for using up vegetables and leftovers
• A fun alternative to a traditional tortilla or wrap
• Easy to make sweet OR savory
• Large enough to hold plenty of filling
• Great for breakfast, lunch or dinner

The egg whites themselves give you around 27 grams of protein before you even add anything inside.

What You’ll Need

For the best results, I recommend using a stand mixer, but an electric hand mixer will work too.

You will need:

• Stand mixer with whisk attachment OR electric hand mixer
• Large sheet pan
• Parchment paper
• Cooking spray
• Spatula or offset spatula
• Oven

Ingredients

For the Egg Wrap

• 1 cup egg whites
• Seasonings of choice
• Cooking spray

My Preferred Egg White Ratio

I use:

¾ cup liquid egg whites

Then I crack fresh eggs and add enough fresh egg whites to bring the total amount to 1 full cup.

I have found that this ratio whips up noticeably faster and gives me really great volume.

You absolutely can use all liquid egg whites, but this combination has been my favorite.

Seasoning Ideas

This wrap is basically a blank canvas, so season it based on what you are putting inside.

For a basic savory wrap, try:

• Salt
• Black pepper
• Garlic powder
• Onion powder
• Paprika

You could also switch it up with:

• Italian seasoning
• Everything bagel seasoning
• Taco seasoning
• Ranch seasoning
• Cajun seasoning
• Chili powder
• Smoked paprika
• Garlic and herb seasoning

Just remember: the filling can bring plenty of flavor too, so you don’t need to go crazy.

How to Make the Viral Egg White Wrap

1. Preheat the Oven

Preheat your oven to 400°F.

Line a large sheet pan with parchment paper and lightly spray the parchment with cooking spray.

This helps tremendously when it is time to remove your wrap.

2. Whip the Egg Whites

Add your 1 cup of egg whites to the bowl of your stand mixer fitted with the whisk attachment.

Whip on high speed for approximately 4–5 minutes.

You are looking for the egg whites to dramatically increase in volume and form stiff peaks.

When you lift the whisk, the egg whites should hold their shape.

That is how you know they are ready.

3. Add Your Seasonings

Once stiff peaks have formed, add your seasonings of choice.

Give everything one final quick mix just long enough to incorporate the seasonings.

You don’t want to keep mixing unnecessarily and lose all of that beautiful volume you just created.

4. Spread Onto the Sheet Pan

Carefully transfer the whipped egg whites onto your prepared sheet pan.

Using a spatula or offset spatula, gently spread the egg whites across the entire sheet pan.

You want a fairly even layer that completely covers the pan.

Try not to press down too aggressively. You want to maintain some of that air and fluffiness.

5. Bake

Place into your 400°F oven for approximately 10 minutes.

The wrap should be set and lightly golden in areas.

6. Cool

Remove the sheet pan from the oven and allow the egg wrap to cool for approximately 5–10 minutes.

Cooling helps it firm up and makes it much easier to remove from the parchment and use as an actual wrap.

Once cooled, carefully peel it away from the parchment.

Then fill, roll and ENJOY!

My Favorite Way to Fill It: Roasted Veggie Egg Wrap

This is where this recipe gets REALLY good.

Roast a big tray of vegetables and load them right into the center of your egg wrap.

Some of my favorites are:

• Zucchini
• Yellow squash
• Red onion
• Butternut squash
• Acorn squash
• Roasted red peppers
• Eggplant
• Sweet potatoes

You can use whatever you have in the fridge.

It is such an easy way to add volume, fiber, color and micronutrients to your meal.

Then add even more protein if you would like.

Some great options are:

• Grilled chicken breast
• Turkey breast
• Chicken deli meat
• Turkey deli meat
• Lean steak
• Tuna
• Salmon
• Scrambled eggs
• Hard-boiled eggs
• Cottage cheese
• Greek yogurt-based sauces

Estimated Macros for the Egg Wrap

Using preferred combination of ¾ cup Kirkland liquid egg whites + approximately ¼ cup fresh egg whites, the entire egg wrap is approximately:

134 calories
27 grams protein
About 2 grams carbohydrates
Less than 1 gram fat

These macros are for the egg wrap only and do not include seasonings, cooking spray or fillings.

About 135 Calories + 27g Protein

before any fillings are added.

Why Egg Whites Are So Great for This Recipe

Egg whites are an easy way to dramatically increase the protein in a meal without adding a lot of calories or fat.

One cup gives you roughly 27 grams of complete protein, meaning it provides all of the essential amino acids your body needs from food.

Protein can also help:

• Support muscle growth and recovery
• Help maintain lean muscle during weight loss
• Keep meals more filling and satisfying
• Support your daily protein goals
• Make meals feel substantial without requiring a huge ingredient list

And because egg whites have such a neutral flavor, they work with almost ANYTHING.

Benefits of Adding Roasted Vegetables

This is one of my favorite ways to build a meal because every vegetable brings something a little different.

Zucchini & yellow squash: light, high-volume and easy to roast.

Red onions: add sweetness and tons of flavor once roasted.

Butternut & acorn squash: provide satisfying carbohydrates, fiber and naturally sweet flavor.

Red peppers: add sweetness, color and vitamin C.

Eggplant: gives the wrap a hearty, almost meaty texture when roasted properly.

Sweet potatoes: add complex carbohydrates that are great when you want a more substantial meal, especially around workouts.

Combining your high-protein egg wrap with vegetables also gives you a nice balance of protein + carbohydrates + fiber, depending on which vegetables you choose.

More Ways to Use Your Egg Wrap

This is where you can have so much fun.

Breakfast Wrap

Fill with:

Scrambled eggs, turkey sausage, potatoes, peppers and onions.

Chicken Caesar Wrap

Add:

Grilled chicken, romaine, Parmesan and a light Caesar dressing.

Turkey Club Wrap

Fill with:

Turkey, lettuce, tomato, bacon and avocado.

Taco Egg Wrap

Season the egg whites with taco seasoning, then fill with:

Lean taco meat, lettuce, tomato, salsa, Greek yogurt and reduced-fat cheese.

Buffalo Chicken Wrap

Add:

Shredded chicken, buffalo sauce, lettuce, celery and a Greek yogurt ranch.

Mediterranean Wrap

Fill with:

Chicken, cucumber, tomato, red onion, feta and tzatziki.

Pizza Wrap

Add:

Pizza sauce, turkey pepperoni, vegetables and mozzarella.

You can even fold it over and heat it again until the cheese melts.

Cheeseburger Wrap

Fill with:

Lean ground beef, lettuce, tomato, pickles, onion and your favorite burger sauce.

Chicken & Roasted Veggie Wrap

Probably one of the easiest meal-prep options:

Grilled chicken + a giant batch of roasted vegetables + your favorite sauce.

Meal Prep Tip

Roast a large tray of vegetables and cook your protein ahead of time.

Then when you’re ready to eat, all you have to do is make your egg wrap and grab whatever fillings you want.

You could make a completely different wrap every day without really changing your meal prep.

Chef Allie’s Tips

Use fresh egg whites in the mixture.
You don’t have to, but I personally find that using ¾ cup liquid egg whites and topping it off with fresh egg whites helps everything whip beautifully.

Wait for stiff peaks.
Do not rush this part. Your egg whites need to actually hold their shape.

Don’t overmix after seasoning.
Once your egg whites are whipped, the goal is to keep all of that air inside.

Spray your parchment.
Do not skip this one. It makes removing your finished wrap SO much easier.

Let it cool.
Give it those 5–10 minutes before trying to peel and roll it.

Make the filling your own.
The wrap is just the base. Build it around whatever your nutritional goals and cravings are that day.

The Easiest High-Protein Wrap

This is exactly the kind of recipe I love because it proves that eating high protein does not have to be complicated.

The actual wrap is essentially just egg whites and seasoning, gives you around 27 grams of protein, and can become breakfast, lunch or dinner depending on what you put inside.

Load it with roasted vegetables, add another protein source and you can turn one simple egg wrap into a seriously satisfying meal.

If you make this viral egg wrap, tag me — I LOVE seeing what you fill yours with! 💙