Why spend six dollars on a breakfast wrap when you can make it from home in minutes?! This spinach feta and egg white wrap has everything you need to start your day off right. It’s high in satisfying protein, filling fibre, and delicious savoury flavours thanks to sun-dried tomatoes and feta cheese.

breakfast wrap with egg whites, spinach, sun-dried tomato and feta

If you need a quick and healthy breakfast recipe but you’re tired of oatmeal and yogurt parfaits, you’re in the right place! My spinach, feta and egg white wrap is better than Starbucks (plus you’ll save money) and packed with the nutrition you need to fuel your day.

On an egg kick? You’ll also love my Pesto Veggie Egg Wraps and Broccoli Cheddar Egg Bites. Enjoy them any time of the day!

wrap with eggs, spinach, sun-dried tomatoes, and feta cheese

Spinach Feta Egg White Wrap Nutrition:

As a Registered Dietitian, starting the day with a balanced breakfast is one of my top priorities. When I do, I feel more energized, in control of my appetite, and am more likely to meet my nutrient needs for the day.

This egg white spinach feta wrap ticks all of the balanced breakfast boxes:

  • Protein and healthy fats from the egg whites and one whole egg
  • Fibre-rich carbohydrates in the whole grain tortilla
  • A serving of veggies thanks to the chopped spinach
  • Deliciousness thanks to sun-dried tomatoes and feta cheese

This wrap offers a 29 grams of protein, 5 grams of dietary fibre, and 20% of the daily value for iron. What a nutritious way to kick off your day!

ingredients for a breakfast wrap laid out on a wooden surface

Make it in 10 Minutes:

Gather your ingredients (pictured above) along with a frying pan that fits the size of a large whole wheat tortilla wrap. Spray the pan with non-stick olive oil spray and turn it up to medium heat.

Meal Prepping the Wraps:

You can prep a whole week’s worth of wraps if you like and reheat them before eating!

The egg white spinach feta wraps do also freeze well, so they’re great to keep on hand when you need something healthy in a pinch. Just prepare the wrap(s), let cool completely, then wrap tightly in aluminum foil and place in the freezer up to 3 months.

To reheat the wraps from the fridge, you can pop them in the microwave or an air fryer for a minute or two. To reheat from frozen, I recommend placing the wraps in the oven at 350F for 15-20 minutes to ensure the inside warms up too.

If you love the spinach feta combo, you have to try my easy Spinach Feta and Rice Casserole for dinner!

hand holding an egg white breakfast wrap with veggies

Connect with Hannah Magee, RD!

I hope you love this recipe as much as I do. If you try it, let me know what you think by leaving a rating and a review in the comments below.

Oh, and be sure to take a photo and tag me at @hannahmagee_rd so I can re-share on my stories!

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breakfast wrap with egg whites, spinach, sun-dried tomato and feta

Better than Starbucks Spinach Feta Egg White Wrap

Why spend six dollars on a breakfast wrap when you can make it from home in minutes?! This spinach feta and egg white wrap has everything you need to start your day off right. It's high in satisfying protein, filling fibre, and delicious savoury flavours thanks to sun-dried tomatoes and feta cheese.
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Ingredients

  • cooking oil spray
  • 1/2 cup liquid egg whites
  • 1 large egg
  • 1 pinch salt and pepper, each
  • 1/2 cup baby spinach, finely chopped
  • 2 tbsp sun-dried tomatoes, chopped
  • 2 tbsp feta cheese, crumbled
  • 1 large whole wheat tortilla

Instructions 

  • Spray frying pan with cooking oil spray and warm to medium heat. In a bowl, whisk together egg whites, egg, and salt and pepper.
    Egg whites and 1 egg whisked together in a bowl
  • Stir in the chopped baby spinach.
    Whisked eggs with baby spinach in a bowl
  • Pour the egg and spinach mixture into the frying pan and cook until eggs are 3/4 of the way done.
    Egg and spinach mixture in a frying pan
  • Sprinkle the chopped sun-dried tomatoes and crumbled feta cheese on top.
    Eggs, spinach, and sun-dried tomatoes in a frying pan
  • Place the large tortilla on top and gently press down (with a clean hand or spatula), ensuring the egg mixture sticks to the tortilla.
    Whole wheat tortilla in a frying pan covering eggs
  • Flip the contents of the pan so the tortilla is now on the bottom and cook another minute or so.
    Cooked egg and spinach mixture in a pan
  • Transfer to a cutting board or plate and fold the wrap to your liking. Cut the wrap in half and serve.
    egg wrap in a whole wheat tortilla
Serving: 1wrap, Calories: 422kcal, Carbohydrates: 36g, Protein: 29g, Fat: 17g, Saturated Fat: 6g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Cholesterol: 203mg, Sodium: 1596mg, Potassium: 573mg, Fiber: 5g, Sugar: 4g
Did you make this recipe?Be sure to take a photo and tag me at @hannahmagee_rd so I can see!