This spinach feta egg white wrap is an easy homemade take on the popular Starbucks version. Light and fluffy yet full of protein and Mediterranean flavor, it’s perfect for a quick breakfast. Make a few and freeze extras for grab-and-go mornings.
Pair it with your favorite coffee at home for an extra-special morning.
Making restaurant-style breakfasts at home saves money and lets you control the ingredients. The combination of sun-dried tomatoes, spinach, and tangy feta gives this wrap a bright, satisfying flavor while the egg whites keep it lean and protein-rich.
Why You’ll Love This Spinach Feta Egg White Wrap
- More affordable (and customizable) than a store-bought version.
- Ideal for meal prep and freezing.
- Ready in about 10 minutes.
- An easy way to add vegetables to breakfast.
- Portable—perfect for busy mornings.
- Packed with protein and bright Mediterranean flavors.
Ingredients You Need
Simple ingredients make this wrap easy to prepare. Exact measurements are in the recipe card below.
- Sun-dried tomatoes: Jarred in oil are convenient and flavorful.
- Baby spinach: Adds vitamins and fiber.
- Egg whites: Whisked for a light, protein-packed filling—use fresh whites or a carton.
- Seasonings: Garlic powder, Italian seasoning, and pepper.
- Feta cheese: Crumbled for a salty, tangy bite.
- Wrap: A Lavash wrap or large tortilla works well.
Recipe Variations & Substitutions
- Add more veggies: Bell peppers, mushrooms, or caramelized onions are great additions.
- Different cheese: Try goat cheese, provolone, or a dairy-free option.
- Use whole eggs: For a slightly richer texture and extra protein.
- Serve with dips: Hot sauce, salsa, or pesto complement the flavors.
How to Make
Follow these straightforward steps to assemble the wrap. A printable recipe card with measurements is below.
Step 1. Cook the veggies. Add 1–2 teaspoons of oil from the sun-dried tomato jar to a small nonstick skillet over medium heat. Sauté the sun-dried tomatoes and spinach until the spinach wilts.
Step 2. Add feta and egg whites. Reduce heat to medium-low. Move the spinach and tomatoes to the center of the pan and sprinkle crumbled feta around them in a ring. Pour whisked egg whites over the vegetables and feta, then season with garlic powder, Italian seasoning, and pepper. Cook until the eggs set, using a spatula to let uncooked egg flow underneath. Cover briefly if needed, then fold into an omelet.
Step 3. Warm, wrap, and serve. Heat the Lavash or tortilla for 15–20 seconds in the microwave or over a low flame until pliable. Transfer the cooked egg patty to the wrap, fold the edges, and roll into a burrito. Optionally press briefly in the pan to lightly brown the outside. Serve warm.
Expert Tips
- Warm the wrap before rolling to keep it flexible and prevent tearing.
- Cook egg whites over medium-low heat and cover the pan to help them set without drying out.
Recipe FAQs
Yes. The wrap is relatively low in fat, high in protein, and includes vegetables. For fewer carbs, choose a low-carb wrap. It’s a balanced way to start the day with protein and veggies.
Absolutely. Make extra, wrap tightly, and freeze. Thaw overnight in the fridge and reheat following the instructions below.
Storage Tips
Store: Let the wrap cool completely, then keep it in an airtight container in the refrigerator for up to 5 days.
Freeze: Wrap tightly in foil and place in a freezer bag or airtight container for up to 3 months. Thaw in the fridge overnight before reheating.
How to Reheat
- Microwave: Cover with a damp paper towel and heat on medium power for 30–60 seconds, checking and heating in 15–20 second intervals until warmed through.
- Skillet: Heat over medium with a lid for 2–3 minutes per side until heated and slightly crisp.
- Oven: Wrap in foil and bake at 350°F for 10–15 minutes. Open the foil for the last few minutes for a crisp exterior.
- Air fryer: Reheat at 350°F (175°C) for 5–7 minutes, flipping halfway through.
More Make-Ahead Egg Recipes
- High-protein breakfast burrito
- Fluffy egg sandwiches
- Easy vegetable frittata
- Freezer chorizo breakfast burritos
- Over-medium eggs
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Spinach Feta Egg White Wrap
Ingredients
- 2 Tablespoons chopped sun dried tomatoes plus oil
- 1 cup baby spinach roughly chopped
- 3 Tablespoons crumbled feta cheese
- 4 large egg whites whisked
- 1/4 teaspoon garlic powder
- 1/2 teaspoon Italian seasoning
- Pepper to taste
- 1 Lavash wrap or large tortilla
Instructions
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Add 1–2 teaspoons of oil from the sun-dried tomato jar to a small nonstick skillet over medium heat. Add the sun-dried tomatoes and spinach and cook until the spinach wilts.
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Turn heat to medium-low. Push the spinach and tomatoes to the center of the pan and sprinkle the feta around them in a ring. Pour the whisked egg whites over the mixture and season with garlic powder, Italian seasoning, and pepper.
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Let cook undisturbed 2–3 minutes until the bottom begins to set. Use a spatula to lift an edge and tilt the pan so uncooked egg runs underneath; repeat until mostly set. Cover briefly to finish cooking if needed, then fold the egg patty in half into an omelet shape.
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Warm the Lavash or tortilla for 15–20 seconds in the microwave or over the open flame until pliable. Transfer the eggs to the wrap.
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Fold the wrap around the eggs, tuck in the edges, and roll into a burrito. Press briefly in the pan to brown the outside if desired. Serve warm.
Nutrition
Nutrition information is automatically calculated and should be used as an approximation.