Egg White Wraps: 5 Low-Carb, Under-300-Calorie Meal Prep Ideas for a Healthy Week

Egg white wraps are merely a blessing in disguise for low-carb and keto dieters, and their popularity is increasing day by day. The wraps that do not contain any carbohydrates and can be used in countless ways are quite literally a breakthrough for consumers who intend to make their meals low-calorie, high-protein, and gluten-free. No matter if you are preparing meals for an easing week or just trying to reach your health goals; the egg white wraps will have your back. They are virtually non-existent in weight, very flexible, and full of protein, so they are suitable for breakfast, lunch, dinner, or even as a snack. 

This post will cover the reasons why egg white wraps are such a hit as well as suggest 5+ meal prep ideas that are less than 300 calories, thus keeping your week healthy and hassle-free.

What Are Egg White Wraps?

Egg white wraps are wraps that are thin and flexible, made primarily from egg whites, and sometimes they contain small amounts of stabilizers like xanthan gum or tapioca starch to improve the texture. In contrast to the traditional flour tortillas which have 20-30 grams of carbohydrates per serving, egg white wraps are zero-carb, low-calorie (30-50 calories each normally), and naturally gluten-free. They are a wonderful option for all people on keto, paleo, or gluten-free diets. 

Egg Life and Crepini are some of the popular brands which you can find in stores or online, or you can easily prepare your own at home with just a few ingredients (more on that later). Their flavor is neutral which makes them a great canvas for all kinds of fillings from savory to slightly sweet.

Why Go for Egg White Wraps in Meal Prepping?

Egg white wraps present a dream come true for those who prepare meals ahead. Here are some reasons:

• Low carb and diet-friendly: Suitable for keto, paleo, and gluten-free diets.

• Low-calorie: They mostly contain less than 50 calories, giving more room to pack in gusto in the filling.

• Multi-purpose: From breakfast burritos to lunch wraps to dinner roll-ups and even snack bites.

• Offers multiple storage options: They will keep well for a couple of days in the refrigerator or maybe frozen for longer storage.
  

• Reheats perfectly: Warm it in the microwave or skillet, if you like, without a negative effect on texture.

With egg white wraps, you can keep your meals exciting while staying on track with your calorie and macro goals.

5 Egg White Wrap Meal Prep Ideas Under 300 Calories

Here are five tasty low carb wraps meal prep ideas based upon egg white wraps, each under 300 calories! Each one is quick to put together and truly tasty, with an additional tip to aid with faster prep.

🥬 1. Turkey & Spinach Egg White Wrap (~250 calories)

• Ingredients: 1 egg white wrap, 3 oz deli-sliced turkey breast, 1 cup baby spinach, 1 tbsp mustard or hummus.

• Why it works: This wrap makes for a protein-packed midday meal with a good crunch coming from fresh spinach. Mustard or hummus, however, imparts a bit of flavor without any additional calories.

• Prep tip: Purchase pre-sliced turkey breast to save time. Prepare these wraps the night before and grab them for lunch.

•   Calories: ~250 per wrap.
  

🍳 2. Scrambled Eggs & Veggie Breakfast Wrap (~280 calories)

• Ingredients: One 1 egg-white wrap, one large egg scrambled, 1/4 cup diced bell pepper, 1/4 cup diced onions, 1 tsp. shredded cheese (optional).

• Why it works: This wrap, filling yet low in calories, gets its punch from colorful veggies packed with nutrients and flavor. The cheese, if added, makes it a wee bit naughty.

• Make ahead tip: Dice a week's worth of peppers and onions to cut back on prep time in the morning.

• Calories: ~280 calories per wrap.

4. Avocado and Cottage Cheese Wrap (~290 calories)

• Ingredients: 1 egg white wrap, ¼ avocado (sliced), ¼ cup low-fat cottage cheese, ½ cup halved cherry tomatoes.

• Why it works: The creamy avocado and cottage cheese go well with the juicy tomatoes for a fresh, filling wrap high in protein and good fats.

• Prep tip: In case you're preparing the wraps beforehand, coat the avocado slices with lemon juice to keep browning at bay.

• Calories: ~290 per wrap.

Storing and Reheating the Egg-White Wraps

To store your egg white wraps so the freshness remains intact for the entire week:

• Storage: Keep the wraps in an airtight container inside the fridge for a maximum of 5 days. For extended storage, separate them with sheets of parchment paper and throw them in a freezer-safe bag for up to 2 months in the freezer.
  

• Prevent Drying/Cracking: Using plastic wrap to keep the moistness in is good, or alternatively, place a damp paper towel inside the container.
  

• Reheating: Microwave for about 15 to 20 seconds while covering the wrap with a damp paper towel to prevent it from drying out. It can also be warmed in a skillet over medium heat for 10 to 15 seconds on each side.
  

Extra Tips for Meal Preppers

• Using Parchment: Wrap your wraps in parchment paper inside meal prep containers, so the wraps will not stick to the containers, and it will be easier to take a wrap from them.

• Low-calorie Snack: Think of sides such as pickles, baby carrots, or a few spoonfuls of Greek yogurt to go with dinner.
  

• Label Everything: Put calorie and macro counts right on the containers to monitor your goals.
  

• Mix and Match: Get a combination of fillings prepped in big batches (i.e., grilled chicken, vegetables, tuna salad) to be able to create different wraps throughout the week.
  

Where to Buy Egg White or Zero-Carb Wraps

You can find egg white wraps at many grocery stores, health food stores, or online:

• Popular brands: Egg Life and Crepini are widely available and come in various flavors like original, Italian, or sweet cinnamon.
  

• Where to buy: Check Amazon, Walmart, Whole Foods, or other health food retailers.
  

• DIY option: Want to make your own? Try this homemade Crepini egg white wrap recipe for a budget-friendly alternative.
  

Conclusion

Crepini Egg white wraps can be a prime choice for anyone seeking an easy speckle of low-carb and low-calorie meal prep without giving up the taste. Offering versatility,-handed with proteins and without carbs-gifts these wraps as staples in keto, paleo, and gluten-free lifestyles. Give the aforementioned five meal prep ideas or go-them-your-way with other low-carb fillings to keep your meals exciting. Which wrap interests you for your first try? 

Comment below, or better yet, download a printable meal prep planner and start working on your healthy week!