Egg White and Veggie Wrap

Making a healthy egg white wrap is easier than you might think. This gluten free wrap provides a high protein alternative to traditional wheat wraps while keeping your digestive system comfortable. If you’re managing IBS or following a low FODMAP diet, this veggie wrap recipe offers a safe meal option that doesn’t compromise on taste or satisfaction.

This recipe works well for beginners and takes about 15 minutes from start to finish. You’ll need basic kitchen tools and simple ingredients that are easy to find. The result is a flexible, IBS friendly wrap that you can fill with your favourite low FODMAP vegetables.

Jump to the recipe

Why egg white wraps work for low FODMAP diets

Egg white wraps provide a naturally gluten free base that won’t trigger digestive symptoms. Unlike wheat-based wraps that contain fructans (a high FODMAP carbohydrate), egg whites are pure protein and completely FODMAP free. This makes them an excellent choice when you need a reliable wrap option during any phase of your low FODMAP journey.

The nutritional benefits go beyond digestive comfort. Each egg white wrap delivers about 12 grams of protein with minimal calories and zero fat. This high protein content helps keep you satisfied longer and supports stable energy levels throughout your day. The protein also aids in maintaining muscle mass, which matters when dietary restrictions limit your food choices.

Egg whites are gentle on your digestive system because they’re easy to break down and absorb. They don’t contain the complex carbohydrates that can ferment in your gut and cause discomfort. This makes them particularly valuable for IBS management, as they provide nutrition without adding stress to your digestive process.

Gather your low FODMAP ingredients and tools

You’ll need these ingredients for one healthy egg white wrap:

3 egg whites (about 90ml if using liquid egg whites from a carton)
1/4 red bell pepper, thinly sliced (30g maximum to stay low FODMAP)
1/2 cup spinach leaves, roughly chopped
1 small carrot, julienned (about 35g)
1 teaspoon olive oil for cooking
Pinch of salt and black pepper
Optional: fresh chives or basil for extra flavour

Your kitchen tools list is simple. Grab a non-stick frying pan (about 20cm diameter works best), a mixing bowl, a whisk or fork, a flexible spatula, and a cutting board with a sharp knife for your vegetables.

When selecting vegetables, stick to certified low FODMAP options and watch your portion sizes carefully. Red bell peppers are safe up to 52g per serving, carrots up to 61g, and spinach is low FODMAP in any reasonable amount. Avoid high FODMAP vegetables like onions, garlic, cauliflower, and mushrooms in this recipe. If you’re in the elimination phase, be extra cautious and use only well-tested vegetables.

Prepare the egg white base perfectly

Separate your egg whites into a clean mixing bowl if you’re using fresh eggs. Make sure no yolk gets into the whites, as even a small amount of fat can affect how the wrap cooks. If you’re using carton egg whites, simply pour out the measured amount.

Whisk the egg whites until they’re well combined and slightly frothy. You’re not making meringue here, so don’t overdo it. About 30 seconds of whisking creates the right consistency. Add a pinch of salt and pepper at this stage to season the base evenly.

Heat your non-stick pan over medium heat for about one minute. Add a tiny amount of olive oil and swirl it around to coat the surface lightly. The pan should be warm but not smoking hot. Pour the whisked egg whites into the centre of the pan and immediately tilt the pan in a circular motion to spread the mixture thinly and evenly across the base.

Cook for about 2 minutes without touching it. You’ll know it’s ready to flip when the edges start to lift slightly and the surface looks mostly set with just a slight shine. Use your flexible spatula to gently loosen the edges, then slide it under the wrap and flip it in one smooth motion. Cook the other side for another minute until it’s just set.

The key to preventing tearing is keeping the wrap thin but not too thin. Aim for about 2-3mm thickness. If your wrap tears when flipping, your heat might be too high or the mixture too thin. Remove the cooked wrap to a plate and let it cool slightly while you prepare your vegetables.

Cook and fill your veggie wrap

Using the same pan, add another small drizzle of olive oil over medium heat. Add your julienned carrots first, as they take longest to soften. Sauté them for about 2 minutes, stirring occasionally. The carrots should become slightly tender but still have a bit of crunch.

Add the sliced red bell pepper to the pan and cook for another minute. The pepper should soften slightly but maintain its bright colour and some texture. Finally, toss in the spinach and cook just until it wilts, which takes about 30 seconds. Season your vegetables with a pinch of salt and pepper.

Now comes the assembly. Place your egg white wrap on a clean plate or cutting board. Spoon the cooked vegetables along the centre line of the wrap, leaving about 2cm clear at each end. Don’t overfill it, as this makes folding difficult and causes spillage. About 3 tablespoons of vegetable mixture is the right amount.

To fold your wrap properly, start by folding the two short ends over the filling to seal the sides. Then fold one long side over the vegetables and roll tightly but gently towards the other side. The wrap should hold together well if it’s still slightly warm and flexible. If your wrap has cooled too much and feels stiff, warm it briefly in the pan for 10 seconds to restore flexibility.

Customize with low FODMAP variations

This basic veggie wrap recipe adapts easily to different meals and preferences. For a low FODMAP breakfast option, add crumbled firm tofu or a tablespoon of lactose free cheese before rolling. The protein boost makes it more filling for morning energy needs.

Lunch variations work well with added protein sources. Try sliced chicken breast, canned tuna (drained well), or cooked prawns alongside your vegetables. Keep portions moderate to maintain digestive comfort. About 60-80g of cooked protein per wrap provides good balance without overloading your system.

Different vegetable combinations keep your meals interesting. Swap the spinach for rocket leaves, use courgette ribbons instead of carrots, or add cucumber strips for extra crunch. Cherry tomatoes (up to 45g) add juicy sweetness, while bean sprouts provide texture. Just remember to check FODMAP serving sizes for each vegetable you add.

Fresh herbs transform the flavour profile completely. Basil brings an Italian feel, coriander adds freshness, and chives give a mild onion-like taste without the FODMAPs. You can also experiment with safe seasonings like paprika, cumin, or dried oregano. A squeeze of lemon juice brightens the whole wrap without adding FODMAPs.

For dinner, make your egg white and vegetables wrap more substantial by serving it alongside a small portion of low FODMAP grains like quinoa or rice. This creates a complete meal that satisfies hunger while respecting your dietary needs.

The beauty of this healthy egg white wrap is its versatility. Once you master the basic technique, you can adapt it to whatever low FODMAP ingredients you have available. Keep the egg white base consistent, vary your fillings based on the meal and your preferences, and you’ll never get bored with this IBS friendly wrap option.