Same homemade egg-white tortilla trick as the BLT wraps, filled with spiced chicken and a quick guacamole. Each wrap is 44.5g of protein for 402 calories, and it’s genuinely low-carb.

The tortillas cook like thin crêpes and keep for days, so this is an easy meal-prep base.

Ingredients

  • For the tortillas
  • Egg whites — ¾ cup [P 19 C 1 F 0]
  • Whole-wheat flour — ¼ cup [P 4 C 22 F 1]
  • Olive oil — ½ tsp (or spray)
  • Salt, garlic powder — to taste
  • For the chicken
  • Chicken breast — 2, ~180 g each raw [P 74 C 0 F 8]
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, paprika, chilli powder — to taste
  • For the guacamole
  • Avocado — 1 small [P 2 C 9 F 15]
  • Red onion — 1 small, chopped
  • Tomato — 1 small, chopped
  • Lime — ½, squeezed
  • Salt — a pinch

Method

  1. Make the tortillas. Blend the egg whites, flour, salt and garlic powder smooth. Cook half in an oiled pan ~1 minute a side; repeat for two.
  2. Cook the chicken. Slice into strips, season, and pan-cook 3–4 minutes a side.
  3. Make the guac. Mash the avocado with the onion, tomato, lime and salt.
  4. Build. Spread guac on each tortilla, add chicken, and roll.

What to eat it with

  • Salsa or hot sauce.
  • A side salad.
  • The guac on its own — for nachos or bowls.

Variations

  • Store-bought wrap: a low-carb tortilla to save time (changes macros).
  • Spicier: jalapeño in the guac.
  • Extra veg: add spinach or peppers.

Honest notes

  • Fibre: about 6g a wrap, from the avocado, tortilla and veg.
  • Tortilla-only macros (each): ~116 cal, 13.5g protein, 11.5g carbs, 1.5g fat.
  • Chicken weight: written for ~180g raw breasts — see [Baked Chicken Breast].