Zucchini Squash Egg White Wraps With Goat Cheese
Zucchini + yellow squash egg white wraps with goat cheese are a high protein, gluten free flatbread you can fold. Easy meal prep recipe with storage tips, nutrition facts, and serving ideas.
Zucchini Squash Egg White Wraps With Goat Cheese Recipe
A high protein, veggie packed flatbread wrap you can actually fold
If you love egg white flatbread wraps but want something that feels a little more real and satisfying, this is it. These zucchini and yellow squash wraps bake thin, flex without falling apart, and taste amazing with savory fillings.
Mine turned into the ultimate lunch wrap: homemade spicy sauce, a little sticky rice, fresh herb lettuce and spinach mix, smoked salmon, and chopped avocado. Yum yum is right.
Why you will love this wrap
- High protein and lighter than traditional wraps
- Veggie packed without tasting like a salad
- Naturally gluten free
- Meal prep friendly and freezer friendly
- Holds fillings well when you squeeze the squash properly
Zucchini Squash Egg White Flatbread Wrap Recipe
Ingredients (makes 2 to 4 wraps)
- 2 cups shredded zucchini and yellow squash (about 1 medium each)
- 1/2 tsp salt (for sweating the squash)
- 1 cup egg whites
- 1 whole egg
- 1 tbsp psyllium husk powder (or 1 1/2 tbsp whole husk)
- 2 to 3 tbsp grated goat cheese (about 1 oz)
- 1/2 tsp garlic powder (optional)
- 1/2 tsp onion powder (optional)
- Black pepper to taste
Instructions
- Shred the zucchini and squash. Toss with salt and let sit 10 minutes.
- Squeeze it dry like you mean it. Wrap in a clean towel and wring out as much liquid as possible. This is the difference between a wrap and a flop.
- Whisk egg whites and egg in a bowl.
- Stir in the squeezed squash, psyllium, seasonings. Let the batter rest 3 to 5 minutes so it thickens.
- Stir in the goat cheese last.
- Heat oven to 400°F. Line a baking sheet with parchment and lightly oil it.
- Spoon batter into 2 to 4 portions and spread thin, about 1/8 inch.
- Bake 12 to 16 minutes until set and lightly golden.
- Flip carefully and bake 3 to 5 minutes more to dry the second side.
- Cool 5 minutes before lifting. It gets more flexible as it cools.
How I served it (your exact wrap combo)
This is a killer balanced plate. Here is the build:
- Zucchini squash wrap
- Homemade spicy sauce
- A small layer of sticky rice
- Fresh herb lettuce and spinach mix
- Smoked salmon
- Chopped avocado on the side
Optional upgrade: add cucumber ribbons or shredded carrots for extra crunch.
Nutrition facts (estimated)
Nutrition varies by brand and exact wrap size. These are practical estimates.
Wrap base only (per wrap if you make 3 wraps)
- Calories: 110
- Protein: 13 g
- Carbs: 4 g
- Fiber: 3 g
- Fat: 5 g
Example full wrap meal (estimated)
Assuming: 1 wrap, 1/4 cup cooked sticky rice, 2 oz smoked salmon, 1/2 avocado, greens, 1 tbsp spicy sauce
- Calories: 450 to 550
- Protein: 25 to 35 g
- Carbs: 20 to 35 g
- Fat: 25 to 35 g
(Your sauce and rice portion will swing this the most.)
Healthy benefits of the key ingredients
Zucchini + yellow squash
Hydrating, low calorie veggies that add volume and nutrients with a mild flavor. Great for getting more plants in without effort.
Egg whites + whole egg
Lean protein plus the egg yolk brings satisfaction and nutrients like choline, which supports brain and liver function.
Psyllium husk
A fiber powerhouse that helps bind the wrap and supports digestion. It can also help with fullness.
Goat cheese
Adds flavor and improves structure. Many people find goat cheese easier to digest than some cow dairy, though tolerance varies.
Smoked salmon
Quality protein plus omega 3 fats that support heart and brain health.
Avocado
Monounsaturated fats and fiber for satiety and steady energy. Also brings potassium.
Leafy greens and herbs
Micronutrient dense and great for gut friendly volume and freshness.
Storage and meal prep tips
Fridge: Stack wraps with parchment between them. Store in an airtight container 3 to 4 days.
Freezer: Freeze with parchment between wraps in a freezer bag up to 2 months.
Best way to reheat
- Dry skillet: 30 to 60 seconds per side
This brings back flexibility and dries any surface moisture.
Make ahead recommendation
Bake a batch, freeze half, and keep a “wrap kit” ready: smoked salmon, greens, cooked rice, and sauce. That is the scalable version.
Serving ideas (so you never get bored)
- Turkey alternative: smoked salmon plus avocado and greens
- Breakfast wrap: eggs, spinach, goat cheese, salsa
- Plant forward: hummus, cucumber, herbs, sprouts
- Higher carb hiking day: add rice or quinoa and extra sauce
Disclaimer:
This content is for informational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet, supplements, or lifestyle, especially if you have existing conditions or take medication.
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