Make the batter: In a bowl, whisk 1 cup liquid egg whites with 1 tablespoon cornstarch or arrowroot until smooth. Add 1/4 teaspoon salt, a pinch of black pepper, and 1/4 teaspoon each of garlic and onion powder if using. The mixture should look like thin pancake batter.

Heat the pan: Place a nonstick 8- to 10-inch skillet over medium heat. Lightly coat with olive oil spray. Let it warm for 1–2 minutes.

Pour and swirl: Add about 1/4 cup of the egg white batter to the center. Immediately tilt and swirl the pan so the mixture spreads into a thin, even layer.

Cook gently: Let it cook for 45–75 seconds until the edges look set and lift easily with a spatula. The surface should lose its sheen but not brown deeply.

Flip carefully: Use a thin spatula to loosen the edges, then flip. Cook the second side for 15–30 seconds. Avoid overcooking so the wrap stays pliable.

Transfer and repeat: Slide the wrap onto a plate or cooling rack. Re-spray the pan lightly and repeat with remaining batter. You should get 5–6 wraps.

Fill and roll: Add your favorite fillings: a layer of hummus and spinach, turkey and tomato, or cottage cheese with herbs. Roll tightly like a burrito or fold like a taco.

For meal prep: Let wraps cool completely before stacking with parchment between each. Store based on the instructions below.