Weight-Loss Egg White Veggie Wrap

Inspired by Mediterranean mezze flavors, this wrap swaps heavy fillings for a delicate egg-white sheet. Crisp spinach, cherry tomatoes, and cucumber meet a lemony dill Greek yogurt sauce inside a soft whole-wheat tortilla.

Serves 2 · 12 min prep · 10 min cook

Estimate for one serving

• 265 cal
• 28g protein
• 32g carbs
• 5g fat
• 4.2g fiber

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Ingredients

• 1.5 cups liquid egg whites
• 2 large whole-wheat tortillas
• 2 cups baby spinach
• 1 cup halved cherry tomatoes
• 1/2 medium diced cucumber
• 1/2 diced red bell pepper
• 1/4 cup nonfat plain Greek yogurt
• 1 tbsp fresh lemon juice
• 1/2 tsp garlic powder
• 1/2 tsp dried dill
• as needed olive oil spray
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 tbsp crumbled feta cheese

Instructions

1. 1In a small bowl whisk the Greek yogurt with lemon juice, garlic powder, dill, and salt and pepper until smooth; set the light tzatziki-style sauce aside.
2. 2Heat a nonstick 10-inch skillet over medium heat and mist lightly with olive oil spray. Pour in half the egg whites and swirl to form a thin even layer.
3. 3Cook the egg-white sheet undisturbed 2 to 3 minutes until the edges set and the surface looks mostly opaque, then carefully flip and cook 1 minute more. Slide onto a plate and repeat with remaining whites.
4. 4Warm each tortilla in a dry skillet 20 seconds per side until pliable. Lay one egg-white round flat on each tortilla.
5. 5Scatter spinach, halved cherry tomatoes, diced cucumber, and diced red bell pepper evenly over the egg whites.
6. 6Drizzle the yogurt sauce over the vegetables and sprinkle the feta on top. Season lightly with remaining salt and pepper.
7. 7Fold the bottom edge of each tortilla up, then roll tightly from one side to enclose the filling like a burrito, tucking as you go.
8. 8Slice each wrap in half on the diagonal if desired and serve immediately, or wrap tightly in parchment for a portable work lunch that stays fresh several hours.