Egg White and Spinach Wrap

Making a satisfying meal when you have IBS doesn’t mean giving up flavour or nutrition. This egg white spinach wrap combines pure protein with gentle greens in a way that works for sensitive stomachs. You’ll create a healthy egg white wrap that’s ready in under 15 minutes, perfect for breakfast, lunch or a quick dinner.

This low FODMAP wrap recipe is suitable for beginners. You need basic cooking equipment and about 10 minutes of active preparation time. The egg white wrap recipe uses simple techniques that anyone can master, even if you’re new to low FODMAP cooking.

You’ll need a non-stick pan, a whisk, a spatula, and basic measuring tools. Fresh spinach and egg whites are the main ingredients, along with your choice of gluten-free wrap or tortilla. Everything is easy to find at regular supermarkets.

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Why egg white and spinach wraps work for IBS

Egg whites provide pure protein without the fat content found in whole eggs. This makes them easier to digest for many people following a low FODMAP diet. A single egg white contains about 3.6 grams of protein and virtually no FODMAPs, making it an IBS-friendly protein source.

Fresh spinach is low FODMAP in servings up to 75 grams (about one cup). It delivers iron, vitamins A and C, and folate without triggering digestive symptoms. The gentle cooking process breaks down the fibres slightly, making spinach even easier on your stomach.

This gluten-free spinach wrap works for any meal of the day. The combination gives you sustained energy without the bloating or discomfort that comes from high FODMAP ingredients. You can enjoy it as a low FODMAP breakfast wrap with your morning coffee or pack it for an easy low FODMAP lunch at work.

The versatility of this lactose-free wrap means you can adapt it to your preferences. Add different herbs, adjust the seasonings, or change up your toppings whilst staying within your dietary guidelines. The base recipe remains gentle on your digestive system no matter how you customise it.

Gather your low FODMAP wrap ingredients

For the filling, you need 4 egg whites (about 120ml if using liquid egg whites from a carton). Measure out 75 grams of fresh spinach leaves, which equals roughly one cup when loosely packed. This keeps you within the low FODMAP serving size.

Season with a pinch of salt and black pepper to taste. Add 5ml of garlic-infused oil for flavour without the FODMAP content of actual garlic. You can substitute with plain olive oil if you prefer a milder taste.

Choose one gluten-free tortilla or wrap as your base. Check the label to ensure it doesn’t contain high FODMAP ingredients like inulin, chicory root, or wheat. Many corn-based or rice-based wraps work well for this recipe.

Optional ingredients include fresh herbs like chives (up to one tablespoon) or a small amount of lactose-free cheese (about 20 grams). Keep portion sizes moderate to maintain low FODMAP compliance.

If you can’t find fresh spinach, baby spinach works equally well. Frozen spinach isn’t ideal here because it releases too much water. Liquid egg whites from a carton save time and work just as well as separating fresh eggs.

Prepare the egg white and spinach filling

Pour your egg whites into a bowl and whisk them for about 30 seconds. You want them slightly frothy but not stiff. This creates a lighter texture when cooked. Add your salt and pepper now so the seasonings distribute evenly.

Heat a non-stick pan over medium heat. Add the garlic-infused oil and let it warm for about 20 seconds. The pan is ready when a drop of water sizzles gently on the surface.

Add your spinach to the pan. It will look like too much at the start, but it wilts down quickly. Stir it gently with your spatula for about 1 to 2 minutes until it reduces in volume and turns bright green. The leaves should be soft but not mushy.

Pour the whisked egg whites over the wilted spinach. Let them sit without stirring for about 30 seconds. You’ll see the edges start to set and turn opaque. Use your spatula to gently push the cooked edges towards the centre, tilting the pan so uncooked egg white flows to the empty spaces.

Continue this gentle stirring motion for 2 to 3 minutes. The egg whites are done when they look set and slightly fluffy with no liquid remaining. They should be moist but fully cooked. Remove the pan from heat immediately to prevent overcooking, which makes egg whites rubbery.

Check that your filling holds together when you lift it with the spatula. If it seems too wet, return it to low heat for another 30 seconds. If it looks dry, you’ve cooked it a bit too long, but it will still taste good in your wrap.

Assemble your wrap for maximum flavor

Warm your gluten-free tortilla in a dry pan over low heat for about 15 seconds on each side. This makes it pliable and prevents cracking when you fold it. You can also microwave it for 10 seconds wrapped in a damp paper towel.

Place the warmed wrap on a clean plate or cutting board. Position your egg white and spinach filling in a line across the centre, leaving about 3cm of space at each end. Don’t overfill it or the wrap will be difficult to close.

Add any additional toppings now before folding. A thin layer of low FODMAP sauce or a small amount of grated lactose-free cheese works well. Keep additions light so the wrap doesn’t become soggy.

Fold the wrap by bringing the bottom edge up and over the filling. Tuck it under the filling slightly, then fold in both sides. Roll the wrap away from you to create a neat cylinder. The warmth of the filling helps seal the wrap slightly.

If your wrap seems loose, place it seam-side down in the pan for 30 seconds. This gentle heating helps everything stick together. You can also wrap it in foil or baking paper for easier handling and transport.

Slice the wrap diagonally through the middle if you want a neater presentation. This also makes it easier to eat. Serve immediately whilst the filling is still warm for the best texture and flavour.

What are the best low FODMAP toppings for this wrap?

Lactose-free cheese adds creaminess without triggering symptoms. Stick to about 20 grams of hard cheese like cheddar or Swiss, which are naturally low in lactose. Grate it finely so it melts slightly from the warm filling.

Fresh herbs bring brightness to your IBS-friendly wrap. Chives work well in servings up to one tablespoon. Fresh basil (about 5 leaves) or coriander (one tablespoon) add different flavour profiles whilst remaining low FODMAP.

Cherry tomatoes are safe in servings of 4 small tomatoes (about 65 grams). Slice them thinly and remove excess seeds to prevent sogginess. They add a slight sweetness that complements the egg whites nicely.

Cucumber brings crunch and freshness. You can add up to 75 grams without FODMAP concerns. Peel it if the skin bothers your digestion, then slice it thinly or dice it small.

Low FODMAP sauces include homemade mayonnaise (check shop-bought versions for garlic or onion), mustard in small amounts, or a drizzle of olive oil with lemon juice. Keep sauce quantities to about one tablespoon to avoid making the wrap soggy.

Sliced olives (up to 3 olives) provide a salty, savoury element. Choose plain olives without garlic or onion in the brine. Capers work similarly if you prefer their tangy flavour.

Avoid high FODMAP additions like regular cheese in large amounts, garlic, onion, avocado (more than 30 grams), or mushrooms. These can trigger symptoms even in small quantities for sensitive individuals.

Store and reheat your egg white wrap safely

Refrigerate leftover wraps within two hours of cooking. Wrap them tightly in cling film or aluminium foil to prevent drying out. They keep well in the fridge for up to 2 days, though the texture is best when eaten fresh.

Store the filling separately from the wrap if you’re meal prepping. Keep the cooked egg white and spinach mixture in an airtight container in the fridge for up to 3 days. Store your gluten-free wraps in their original packaging or a sealed container.

Freezing works better for the filling alone rather than assembled wraps. Portion the cooled filling into freezer-safe containers and freeze for up to one month. Thaw overnight in the fridge before reheating.

Reheat refrigerated wraps in a dry pan over low heat for about 2 minutes per side. This method restores some crispness to the outside whilst warming the filling through. You can also wrap them in damp paper towel and microwave for 30 to 45 seconds.

For separate components, reheat the filling in a pan over medium heat for 2 to 3 minutes, stirring occasionally. Add a tiny splash of water if it seems dry. Warm your wrap separately and assemble fresh for the best results.

Check that reheated food is steaming hot throughout before eating. Egg dishes need thorough reheating for food safety. If anything smells off or looks discoloured, throw it away rather than risk food poisoning.

Meal prep tip: make a batch of filling on Sunday and store it in portions. Grab a portion each morning, reheat it quickly, and assemble a fresh wrap in under 5 minutes. This gives you an easy low FODMAP lunch option all week.

This healthy egg white wrap proves that following a low FODMAP diet doesn’t mean boring meals. You’ve learned how to create a nutritious, flavourful wrap that supports your digestive health whilst tasting delicious. The simple techniques work for any skill level, and the recipe adapts easily to your preferences.

Try different low FODMAP toppings each time you make this wrap. Experiment with various herbs and vegetables to keep your meals interesting. You’ll soon have several favourite combinations that work for your taste and your stomach.