Keto Egg White Chicken Wrap

A modern American lunch twist swaps tortillas for thin egg-white crepes, keeping things light and high-protein. Melted cheddar binds shredded chicken inside the savory wrap, finished with cool avocado, crisp lettuce, and bright tomatoes.

Serves 2 · 10 min prep · 12 min cook

Estimate for one serving

• 340 cal
• 42g protein
• 8g carbs
• 16g fat
• 4.2g fiber

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Ingredients

• 1 cup liquid egg whites
• 8 oz cooked shredded chicken breast
• 1 tbsp avocado oil or olive oil
• 1/2 tsp garlic powder
• 1/2 tsp smoked paprika
• 3/4 tsp salt
• 1/4 tsp black pepper
• 1/2 cup shredded cheddar or Mexican blend cheese
• 1 ripe avocado, sliced
• 4 large romaine or butter lettuce leaves
• 1/2 cup cherry tomatoes, halved
• 2 tbsp fresh cilantro leaves
• 2 lime wedges
• 2 tbsp hot sauce or sugar-free salsa

Instructions

1. 1In a bowl, whisk the egg whites with garlic powder, smoked paprika, half the salt, and pepper until slightly frothy.
2. 2Heat a 10-inch nonstick skillet over medium heat and lightly brush with oil. Pour in half the egg-white mixture and tilt the pan to form a thin, even round; cook undisturbed until the surface looks set and the edges lift easily, about 2–3 minutes.
3. 3Sprinkle half the cheese evenly over the egg-white crepe, cover the pan for 30–45 seconds so the cheese melts, then carefully slide the crepe onto a plate. Repeat with remaining egg whites and cheese to make a second wrap base.
4. 4Warm the shredded chicken briefly in the same skillet with a drizzle of oil, remaining salt, and a squeeze of lime until heated through and lightly crisped at the edges, 2–3 minutes.
5. 5Lay each egg-white crepe flat. Line the center with lettuce leaves, then pile on warm chicken, avocado slices, cherry tomatoes, cilantro, and a drizzle of hot sauce or salsa.
6. 6Fold the sides of the crepe inward, then roll tightly from the bottom like a burrito, tucking as you go so the filling stays secure. Slice each wrap in half on the diagonal if desired.
7. 7Serve immediately with extra lime wedges on the side. The egg-white base stays sturdy enough for packing; wrap tightly in parchment for a work-friendly lunch and keep avocado separate if packing more than a few hours ahead.