Egg White Veggie & Cheese Bake is a versatile, make-ahead dish that’s perfect for a high-protein breakfast, quick lunch, or light dinner. Packed with fresh veggies, melty cheese, and warming Indian spices like green chilies and garam masala, it’s flavorful, satisfying, and easy to enjoy any time of day.
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You can enjoy the baked egg portions on their own with your favorite hot sauce or ketchup, or turn them into toasty wraps using lavash bread and arugula. Either way, they’re delicious, easy to store, and perfect for busy mornings or quick meals on the go.
Lately, I’ve been following a high-protein diet, and I know many of you’ve been asking for more protein-rich recipes as well. I’ve been making small, simple changes like using egg whites, lentils, and cottage cheese to boost the protein content in everyday meals. Recipes like these egg white veggie wraps have been a go-to, especially for meal prep.
I’m also loving easy options like my sheet pan chicken kebabs, which can be made ahead, as well as hearty favorites like protein uttapam and protein oats khichdi. These dishes make it so much easier to stick to your goals without sacrificing flavor or comfort.
Ingredient Notes
- Egg Whites – I love using organic liquid egg whites as they are an easy, mess-free way to add lean protein to any meal. No cracking or separating eggs, and no whisking needed. Just pour and go! I usually buy mine from Whole Foods, and they’re perfect for meal prep recipes like this one.
- Cheddar Cheese – Adds a creamy richness and just the right amount of melt. For the best flavor and texture, I recommend grating your cheese at home rather than using pre-shredded as freshly grated cheddar melts more evenly and tastes so much better.
- Onion & Red Bell Pepper – These colorful veggies bring sweetness, crunch, and flavor to every bite. I love using red bell pepper, but feel free to swap in yellow or orange depending on what you have on hand.
- Green Chilies & Garam Masala – Together, these ingredients give the dish its signature warmth and a gentle kick. The green chilies bring a fresh heat, while garam masala adds cozy, aromatic depth for an Indian-inspired twist.
- Baby Spinach: A great way to sneak in some greens! Chopped spinach wilts beautifully into the egg mixture, adding color and a boost of nutrients without altering the overall flavor.
How to Make Egg White Veggie Bake and Wraps
Serving Ideas
Enjoy them as a plated meal with your favorite hot sauce, ketchup, or a quick side salad. Or turn them into warm, toasty wraps—just layer with fresh arugula on lavash, roll them up, and toast on a hot griddle until golden and crisp. They’re perfect for breakfast on the go, a quick lunch, or a light dinner, and you can prep the wraps ahead of time for easy grab-and-go meals throughout the week.
Storing
Allow it to cool, then cut it into portions and store them in an airtight container in the refrigerator. They’ll stay fresh for 4 to 5 days and are perfect for quick meals. Just reheat and serve with your favorite sides or sauces.
If you prefer wraps, go ahead and assemble them ahead of time. Wrap each one in parchment paper and place them in the fridge. They make the perfect grab-and-go meal during busy weekdays.
★ Tried this recipe? I’d love to hear how it turned out! Leave a comment and let me know, or snap a quick pic and upload it—I love seeing your creations. If you’re on Instagram, tag @ministry_of_curry so I can check it out. Your feedback means so much to me and makes all the time I spend perfecting each recipe totally worth it. Thank you!
Recipe
Egg White Veggie Wraps with Bold Indian Flavors
Egg White Veggie Wraps packed with fresh veggies, melty cheese, and bold Indian spices like green chilies and garam masala. Perfect for meal prep.
Servings: 4
Calories: 272kcal
Instructions
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Preheat the oven to 350°F.
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Spray a 9×13-inch baking dish with oil to help the parchment paper stay in place, then line it with the parchment.
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Pour in the egg whites, then evenly spread the onion, green chilies, and red bell pepper. Sprinkle garlic powder, salt, black pepper, and garam masala. Stir gently with a fork. Layer spinach on top, then sprinkle cheese.
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Bake at 350°F for 25 to 30 minutes, rotating the pan halfway through. In the last 5 to 10 minutes, reduce the temperature to 330°F to avoid over-browning. Every oven works a little differently, so keep an eye on it and adjust the time as needed.
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Let it cool slightly so it sets and slices cleanly. Cut the bake in half lengthwise, then cut each half in half again to make 4 long strips. Next, cut each strip in half crosswise. You’ll end up with 8 even rectangles, perfect for wraps or individual portions.
Serving
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As a wrap: Place one egg bake square on a lavash wrap with arugula, roll it up, and toast on a cast iron pan with a little oil until crispy.
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As a plated meal: Serve with hot sauce, ketchup, or a quick side salad.
Nutrition
Calories: 272kcal | Carbohydrates: 9g | Protein: 34g | Fat: 10g | Saturated Fat: 5g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Cholesterol: 28mg | Sodium: 1134mg | Potassium: 600mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1977IU | Vitamin C: 16mg | Calcium: 259mg | Iron: 1mg