Description
A light yet satisfying wrap filled with fluffy egg whites, tender cooked chicken, crisp romaine lettuce, juicy tomato slices, and a creamy light spread, all rolled inside a soft whole wheat tortilla. Perfect for breakfast or lunch when you want something fresh, high in protein, and easy to prepare.
Ingredients
Scale
- 1 cup liquid egg whites (about 8 large egg whites)
- 1 cup cooked chicken, diced or shredded
- 1 large 10 inch whole wheat tortilla
- 1/2 cup shredded romaine lettuce
- 1/2 medium tomato, thinly sliced
- 1 tablespoon light mayonnaise or plain Greek yogurt
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
Instructions
- Heat a nonstick skillet over medium heat and lightly coat with cooking spray if needed.
- In a bowl, whisk the egg whites with salt and black pepper until slightly frothy.
- Pour the egg whites into the warm skillet and cook undisturbed for 1 to 2 minutes until they begin to set.
- Gently fold the egg whites and continue cooking until fully set but still soft, about 3 to 4 minutes total.
- Warm the whole wheat tortilla briefly to make it flexible.
- Spread the light mayonnaise or Greek yogurt evenly over the center of the tortilla.
- Layer the cooked egg whites, diced chicken, shredded romaine lettuce, and tomato slices in the center.
- Fold in the sides and roll the tortilla tightly into a wrap.
- If desired, place the wrap seam side down in the skillet for 1 to 2 minutes to lightly toast and seal.
- Remove from heat, let rest for 1 minute, slice in half, and serve warm.
Notes
- Do not overcook the egg whites, they should remain tender and fluffy.
- Let hot ingredients cool slightly before assembling to prevent sogginess.
- You can prep the chicken and vegetables ahead of time for faster assembly.
- Wrap tightly in foil if storing for up to 24 hours in the refrigerator.
Nutrition
- Serving Size: 1 wrap
- Calories: 320
- Sugar: 4g
- Sodium: 620mg
- Fat: 9g
- Saturated Fat: 2g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 36g
- Cholesterol: 10mg
Keywords: chicken club egg white wrap, high protein wrap, healthy breakfast wrap, low calorie lunch idea, egg white tortilla wrap