This High-Protein Vegetarian Lunch Is Endlessly Adaptable—and I’m Making It on Repeat

Title: This High-Protein Vegetarian Lunch Is Endlessly Adaptable—and I’m Making It on Repeat

Introduction
For me, it’s all about the filling. Give me a samosa and I’ll dig through the flaky pastry to get to the potatoes. Give me a burrito and I’ll turn it into a bowl with whatever is inside it. That’s where the gold is! Which is why, when I develop a recipe for a wrap, I make sure the wrap itself is top-notch. This high-protein vegetarian lunch wrap recipe tucks a summery Greek salad into a protein-packed wrap, optimizing calories and skewing the balance of my plate toward protein.

The Secret to a Great Wrap
The wrap is made with egg whites and a little almond flour to give it better structure. But you could also make it with two whole eggs sans the almond flour if you prefer. It’s done in a jiffy and, as a bonus, is also gluten-free. You won’t miss the refined carbohydrates that come with a regular flour tortilla—this one is nutrient-dense and boasts approximately 10 grams of protein per wrap! You are now free to focus on the filling, i.e., what matters! Making it with egg whites also reduces saturated fat and frees up some room for you to add some cheese in that filling, if you are so minded.

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Kathi Rolls and the Inspiration
In my cookbook, I was inspired by the Indian kathi roll and filled the omelet with a delectable cauliflower shawarma. A kathi roll is essentially a wrap that wraps up the filling inside the flatbread, akin to a burrito or wrap. The goal is to get the bread and the filling, plus usually some tangy chutneys, in one delicious bite. I drew inspiration from The Kati Roll Company in New York City, where I live, which boasts long lines and offers a multitude of Indian-style fillings.

The Versatility of the Wrap
This omelet wrap is so versatile that you could fill it with anything. In warmer weather, I turn to refreshing salads like a mix of buttery Castelvetrano olives, juicy tomatoes, and Parmesan-crusted tofu. I also love using tofu in this wrap because it really ramps up the protein. If you’re not a fan of tofu, this creamy Spiced Chickpea Confit may be right up your alley. Eggs and beans are such a winning combination – eggs provide complete protein and beans bring the fiber, making the meal gut-friendly and adding a nontrivial boost of protein.

Meal Planning with the Wrap
I’m not a huge fan of conventional meal prep, which usually entails chopping vegetables on the weekend and storing them in labeled containers, only to find limp vegetables waiting for me on Wednesday night. But meal planning implies the strategic thinking behind my weeknight meals, so that I can shop intentionally and waste less produce, prepare a few components like sauces or breads (such as this wrap) on the weekend, and creatively reuse leftovers for lunch.

Solutions for Your “What to Eat Today?” Problem
This high-protein vegetarian lunch wrap has solved my “What do I eat today?” problem a couple of times a week. Maybe I make the Tofu and Vegetable Scramble for a speedy weeknight dinner and then tuck it inside the omelet wrap for a work-from-home lunch the next day. Or I make a bhindi masala kathi roll in the omelet wrap for dinner and then pair the leftover bhindi masala with soft-boiled eggs and a bean salad for lunch.

Conclusion
As a recipe developer, my meals are often a random assortment of leftovers from recipe testing, and I find that this omelet wrap makes a great vehicle to deliver many of them. I hope that you now have a bunch of ideas and inspiration to easily incorporate this versatile wrap into your lunch and dinner rotation.

FAQs

What kind of fillings can I use for the wrap?
You can use any vegetarian filling you like, such as cauliflower shawarma, Spiced Chickpea Confit, tomato and onion salad, or tofu and vegetable scramble.

Can I make the wrap with whole eggs instead of egg whites?
Yes, you can make the wrap with two whole eggs instead of egg whites. Just omit the almond flour and proceed with the recipe as instructed.

Is the wrap gluten-free?
Yes, the wrap is gluten-free thanks to the use of almond flour.

How many grams of protein does the wrap have?
The wrap has approximately 10 grams of protein per serving.