American · Breakfast · Lunch
Spinach and Feta Egg Wrap
Fluffy egg whites folded with wilted spinach, salty feta and juicy tomato, all tucked into a warm whole-wheat wrap. It's a protein-packed breakfast you can eat on the go.
- Prep
- 5 min
- Cook
- 8 min
- Total
- 13 min
- Serves
- 2
Calories come from: Carbs 36% · Fat 35% · Protein 29%
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Ingredients
For 2 servings- 2 wraps90 gWhole-wheat tortilla wraps (8-inch)
- 1 cup (about 7 large eggs)240 gEgg whites
- 2 packed cups60 gFresh baby spinach
- 1/3 cup40 gFeta cheese, crumbled
- 1 medium120 gTomato, diced
- 1 tsp5 gOlive oil
- 1 cloveGarlic, minced
- 1/4 tspBlack pepper, ground
- 1 pinchSalt (optional)
- 1/4 tspDried oregano (optional)
Steps
- 1
Dice the tomato and mince the garlic.
- 2
Heat the olive oil in a non-stick frying pan over medium heat.
- 3
Add the garlic and cook for 30 seconds until fragrant.
- 4
Add the spinach and stir for 1–2 minutes until just wilted.
- 5
Pour in the egg whites and season with the pepper, oregano and salt if using.
- 6
Stir gently for 2–3 minutes until the egg whites are fully set with no runny parts.
- 7
Take the pan off the heat and fold in the feta and diced tomato.
- 8
Warm the wraps in a dry pan for about 20 seconds per side.
- 9
Divide the egg filling between the wraps.
- 10
Fold in the sides, roll up tightly and cut in half to serve.
Swaps, storage and make-ahead
Swaps
- Use 4 whole eggs instead of the egg whites for a richer, yellower scramble.
- Swap the feta for a dairy-free feta-style cheese, choosing one labelled vegan, to make the wrap dairy-free.
- Use tortillas labelled gluten-free in place of the whole-wheat wraps to make it gluten-free.
- Replace the fresh spinach with thawed frozen spinach squeezed dry for an easier, cheaper shop.
Storage
These wraps are best eaten fresh, but you can refrigerate leftovers wrapped tightly within 2 hours and eat them within 3 to 4 days, reheating until steaming hot. Avoid freezing assembled wraps, as the tomato and spinach turn watery.
Make ahead
Dice the tomato, mince the garlic and crumble the feta up to a day ahead and keep them covered in the fridge. Cook the eggs fresh and assemble just before eating so the wrap doesn't go soggy.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: GlutenEggsMilk
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (279 g) | Per 100 g | |
|---|---|---|
| Calories | 295 kcal | 106 kcal |
| Protein | 21.8 g | 7.8 g |
| Carbohydrates | 26.4 g | 9.5 g |
| of which sugars | 3.7 g | 1.3 g |
| Fiber | 5.9 g | 2.1 g |
| Fat | 11.4 g | 4.1 g |
| of which saturated | 5.2 g | 1.9 g |
| Sodium | 732 mg | 262 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
