Make Better Egg White Wraps With Roasted Red Peppers

Make Better Egg White Wraps With Roasted Red Peppers

The one drawback to egg white wraps is they’re rather bland. In my very important opinion, a huge reason diets and health food kicks fail is because the meals can lean a little one-note. To avoid searching for flavour in the arms of sausage and ciabatta rolls, blend high-impact roasted red peppers directly into egg whites before cooking them into wraps.

Egg wraps are incredibly simple to make, and pair well with virtually any savoury fillings you’ve got laying around. Using whole eggs is perfectly effective, but I took things a step further by taking out the yolk. Removing the yolk from the equation keeps the wrap tender and flexible, cuts down on roughly 50 calories per egg, and most grocery stores sell cartons of egg whites, so you don’t have to get your hands dirty. Blending in a hunk of roasted red pepper imbues the wrap with its lightly charred, tangy flavour, and gives the entire wrap a boost.

You can make as big or small of a batch as you’d like, but I usually make four at a time. Pour about four ounces of fresh or cartoned egg whites into a cup that’s deep enough for an immersion blender. (If you prefer a standard blender, use that.) Add a two inch hunk of roasted red pepper. If you’re weighing on a kitchen scale, it’s about one ounce. Throw in a pinch of salt and blend until the liquid becomes a lovely pink hue and only very small pieces of pepper settle to the bottom. This only takes about 20 seconds.

Photo: Allie Chanthorn Reinmann
Photo: Allie Chanthorn Reinmann

Add a quarter teaspoon of oil to a frying pan and use a spatula to help it coat the bottom. Over medium heat, add a quarter of the egg mixture to the pan and swirl to make an even circle. The egg will cook quickly, so keep an eye on it. Once the bottom begins to brown, about one minute, loosen the edges and flip the egg. Let this cook for about 30 seconds and move it to a lightly oil dish. Repeat with the remaining egg mixture to get four wraps.

Photo: Allie Chanthorn Reinmann
Photo: Allie Chanthorn Reinmann

Fill them with ham, turkey, veggies, or dips, and enjoy a few wraps for a snack or light meal. You could also use these as protein-forward lasagna noodles.

Roasted Red Pepper Egg White Wraps


  • 115 g egg whites (if using fresh, approximately 4 eggs worth)
  • 30 g roasted red pepper (roughly a 2-inch piece)
  • A pinch of salt

Lightly coat a plate with oil. Set aside. Using an immersion blender, or standard blender, blend all three ingredients. Lightly coat a frying pan with oil. In a frying pan over medium heat, pour in a quarter of the mixture and swirl the pan to make a circle. Fry for one minute. Loosen the edges and flip. Fry for another 30 seconds. Move the wrap to the oiled plate. Repeat for the remaining wraps. Keep leftovers well wrapped in the fridge for up to five days.

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