High-Protein Egg-White Wrap with Spinach and Chicken: Lean Post-Workout Meal

A wrap that doesn’t weigh you down but gives you everything you need after training: fluffy egg whites form the tortilla, spinach adds nutrients without bulk, and lean chicken bites deliver the bulk of the protein. With ~50 grams of protein for under 300 calories, this wrap is simple, satisfying, and designed for active eaters who want a quick recovery meal that tastes fresh and wholesome.

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Recipe

Servings: 1Calories per serving (approx.): ≈278 kcal

Protein per serving (approx.): ≈51 g

Active time: 12 minutes

Inactive time: 3–5 minutes (optional rest)

Total time: 15–17 minutes

High-Protein Egg-White Wrap with Spinach and Chicken: Lean Post-Workout Meal

Ingredients

• Egg-white wrap

  • 1 cup liquid egg whites (≈8 egg whites)

  • Pinch salt and black pepper

  • ¼ tsp garlic powder (optional)

  • Nonstick spray or ½ tsp neutral oil for pan

• Spinach–chicken filling

  • 1 cup fresh spinach (wilts to about ¼ cup cooked)

  • 1 pack chicken bites (~140 kcal, 24 g protein) or 3–4 oz cooked chicken breast, chopped

  • 1 tsp low-sodium soy sauce

  • 1 small garlic clove, minced (optional)

Instructions

1. Wilt the spinach: Heat a nonstick skillet over medium, spray lightly, and sauté garlic (if using) for 20–30 seconds. Add spinach and cook until just wilted, about 1–2 minutes. Transfer to a plate and squeeze out excess liquid.

2. Cook the chicken: Warm chicken bites in the same pan over medium heat, adding soy sauce and tossing for 1–2 minutes. If starting from raw chicken, cook through (4–6 minutes) until the internal temp reaches 165°F/74°C. Set aside.

3. Make the egg-white wrap: Whisk egg whites with salt, pepper, and garlic powder. Heat skillet over medium-low, spray lightly, and pour in about ⅓ cup batter, tilting to coat the pan. Cook 1–2 minutes until set, then flip and cook another 30–60 seconds. Slide onto a plate. Repeat if making a second thin wrap.

4. Assemble: Place spinach and chicken on the egg-white wrap. Roll or fold tightly. For a toasty finish, press in the warm skillet for 30 seconds.

5. Serve: Eat warm immediately, or wrap in parchment for on-the-go.

Lean nutrition breakdown (estimates per serving)

Ingredient estimates used:

• 1 cup liquid egg whites → 126 kcal, 26.0 g protein, 2.0 g carbs, 0 g fat

• Pack chicken bites → 140 kcal, 24.0 g protein, 3.0 g carbs, 2.0 g fat

• Wilted spinach (1 cup before squeezing) → 7 kcal, 1.0 g protein, 1.1 g carbs, 0.1 g fat

• Soy sauce (1 tsp) → ≈5 kcal

Totals (rounded):

• Calories: ≈278 kcal

• Protein: ≈51 g (~204 kcal from protein → ~73% of calories)

• Carbohydrates: ≈7 g (~28 kcal → ~10%)

• Fat: ≈2 g (~18 kcal → ~7%)

• Fiber: ≈1 g

• Sodium: variable — packaged chicken + soy sauce can push sodium up; expect ~700–1,200 mg depending on chicken brand.

Key micronutrients & benefits

• Vitamin K & A (spinach): supports bone health and antioxidant systems.

• Iron (spinach + chicken): supports oxygen delivery; pairing animal protein improves iron absorption.

• B vitamins, selenium, phosphorus (chicken): support energy metabolism and recovery.

• Low fat + high protein: ideal for post-workout muscle protein synthesis while limiting added calories from fat.

Why this helps after training

• High protein (≥40–50 g) helps drive muscle protein synthesis post-resistance training.

• Low fat and modest carbs make this suitable when you want lean recovery without slowing digestion.

Variations & tips for performance goals

• Prefer a more foldable, tortilla-like wrap: Add 2 tbsp oat flour to the batter (≈60 kcal extra) — texture improves but calories rise.

• Need more carbs, not more fat: add ¼ cup cooked quinoa (~55–60 kcal) or a small sweet potato cube on the side — lean carb sources for glycogen.

• If your stomach’s sensitive: keep spinach well-cooked and avoid raw crunchy garnishes; plain yogurt on the side is usually gentle.

• Other filling ideas: swap spinach for zucchini ribbons, bell pepper strips, or mushrooms; replace chicken with ground turkey or lean fish for variety.

Serving ideas

• Eat it as a standalone post-workout meal.

• Pack it cold for an on-the-go recovery meal; reheat filling briefly and warm the crepe 10–20 seconds per side.

• Split into two smaller wraps for pre- and post-training snacks across the day.

Storage instructions

• Fridge: Store components separately. Egg-white crepe wrapped with parchment in an airtight container up to 48 hours. Spinach + chicken filling in an airtight container up to 3 days.

• Freeze: Filling freezes well up to 3 months; crepes can freeze up to 1 month (thaw overnight).

• Reheat: Warm filling gently in a skillet; rewarm crepe 10–20 seconds per side in a dry pan to keep pliable.

Mix wrap ingredients

Mix wrap ingredients

Fry the wrap

Fry the wrap

Turn the wrap

Set wrap aside

Cook filling

Cook filling

Assemble

Enjoy

Enjoy

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Prompt

Here's how I prompted the "High-Protein Egg-White Wrap with Spinach and Chicken: Lean Post-Workout Meal" recipe using ChatGPT:

I wanted a high protein, low calorie meal after my workout:

can I make a low calorie protein tortilla wrap for my grilled chicken using 1 cup egg whites plus either flour or almond flour? Looking for the leanest wrap recipe

ChatGPT provided:

Yes — you can definitely make a lean, high-protein wrap that way, but the choice of flour makes a big difference:

• Egg whites alone → you can actually make a super-lean "crepe-style" wrap without any flour at all. Just whisk the egg whites, season lightly, and cook them thin in a nonstick pan. That’s basically zero carbs, very low calorie, all protein.

• With regular flour → 1 cup egg whites plus ~¼–⅓ cup all-purpose flour will give you more structure and flexibility (closer to a tortilla). This adds ~100–120 calories and ~20–25 g carbs per wrap, but keeps fat very low.

• With almond flour → higher calories and fat (about 160–180 kcal per ¼ cup) and less structural elasticity. It won’t fold as nicely unless combined with something like psyllium husk or a little tapioca starch. Not the leanest option.

Suggested Lean Recipe (per wrap)

• 1 cup liquid egg whites (about 8 egg whites)

• ¼ cup all-purpose flour (or try oat flour for more fiber)

• Pinch salt + optional spices (garlic powder, paprika, black pepper)

Method

1. Whisk egg whites until frothy. Stir in flour and seasonings until smooth.

2. Heat a nonstick skillet lightly sprayed with oil.

3. Pour batter, tilt to spread thin. Cook until set on one side, then flip carefully.

4. Cook another 1–2 minutes until lightly golden.

Nutrition (approx, with AP flour)

• Calories: ~180

• Protein: ~25 g

• Carbs: ~20 g

• Fat: <2 g

If you want the absolute leanest, skip the flour completely and just make an egg-white crepe. If you want something that feels more like a tortilla, add the small amount of flour.

👉 Do you want me to write you both versions (egg-white crepe + flour tortilla style) as formal recipes so you can pick which works better for your grilled chicken wrap?

I wanted something healthy but easy on my tummy:

can I add some wilted spinach to the wrap with all purpose flour to make it more interesting? or is it better to fry the spinach with the chicken in the filling itself? I am afraid to eat raw spinach right now due to stomach issues

ChatGPT responded:

You can do either, but they’ll give you different results:

• Spinach blended into the wrap batter:

  • If you finely chop or blend wilted spinach and stir it into the egg-white + flour batter, the wrap will turn green and take on a subtle spinach flavor.

  • This works best if the spinach is well-drained (squeeze out water after wilting), otherwise excess moisture will make the batter too thin.

  • The wrap will be slightly softer but more nutrient-dense.

• Spinach cooked with the chicken filling:

  • Sautéing the spinach with your chicken keeps the wrap’s texture closer to a traditional tortilla.

  • This gives you more control over flavor (garlic, spices, olive oil/butter if you want).

  • Easier for digestion too, since spinach is well-cooked and not mixed into the batter.

Since you mentioned stomach issues with raw spinach, both approaches are safe as long as it’s wilted. If your main goal is keeping the wrap itself lean, structured, and flexible, it’s usually better to cook the spinach with the filling rather than in the batter. That way the tortilla stays simple and stable, while you still get the cooked greens.

👉 Do you want me to adapt the lean tortilla recipe and show you a “green version” with spinach blended in, so you can compare side by side?

I told ChatGPT what my stuffing was:

I wilted 1 cup spinach on the pan, then fried added a pack of chicken bites (140 calories, 24 grams protein) with 1 tsp soy sauce.

ChatGPT approved:

Nice — that’s a lean, balanced filling already. Here’s a breakdown of what you just made:

Filling (approx values)

• Spinach (1 cup raw, wilted): ~7 cal, 1 g protein, 1 g carb, 0 g fat

• Chicken bites (pack, 140 cal, 24 g protein): 140 cal, 24 g protein, 3 g carb, 2 g fat

• Soy sauce (1 tsp): ~5 cal, 0 g protein, 1 g carb, 0 g fat

Total for filling: ~152 calories, 25 g protein, 5 g carbs, 2 g fat

If you wrap this in the egg-white + flour tortilla (about 180 cal, 25 g protein, 20 g carbs, <2 g fat) you end up with:

Wrap + Filling

• ~332 calories

• ~50 g protein

• ~25 g carbs

• ~4 g fat

That’s a super high-protein, low-fat, reasonable-carb meal — very lean.

👉 Do you want me to write this up as a full recipe card version (wrap + filling together) so you can make it consistently?

Scroll to the top or click the link below for the final recipe.

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