Can’t get to a Starbucks but are craving a spinach, feta, and egg wrap? You can make one at home. The wrap is a tasty—and protein-packed—way to start your day. Make one at a time or prepare up to five. They freeze great! And make for a quick grab and go breakfast.
Ingredients.
- Whole Wheat Tortilla. Look for soft tortillas that are about 8-inches each. Smaller wraps are hard to fold around the filling.
- Sun-dried Tomato Cream Cheese. If you can’t find premade sun-dried tomato cream cheese, mix together a batch. (I’ve included a recipe for you.) The cream cheese is a big flavor driver for this recipe. So you don’t want to skip it.
- Fresh Spinach. For the best texture, I like to use baby spinach. But any fresh spinach works. If you use frozen spinach, be sure to really drain it. Cooked frozen spinach tends to be wet and can make the wraps soggy.
- Grape Tomatoes. Cut these in half before cooking or they’re hard to eat in the wrap.
- Eggs. Starbucks uses egg-whites in their wrap. I prefer the taste of whole eggs. Use whichever you prefer.
- Feta. A sprinkle of feta cheese finishes the wrap.
- Seasonings. Garlic powder, onion powder, salt and pepper.
How to Make a Spinach, Feta, and Egg Wrap at Home.
- Spread sun-dried tomato cream cheese on the tortilla. This way the tortilla is ready to go when you make the filling.
- Prep the eggs. Whisk the eggs, or the egg whites, with the seasonings and set aside.
- Cook the tomatoes and spinach. Heat a little olive oil in a pan. Add sliced grape tomatoes and cook until they start to soften. Add a handful of fresh spinach. Season the mixture with garlic powder, salt, and pepper. Cook until the spinach is soft. Slide the mixture into the center of the tortilla.
- Scramble the eggs. Wipe out your pan and add, if it needs it, grease with a little oil or nonstick cooking spray. Scramble the eggs and cook until they’re set. Slide the eggs onto the spinach.
- Top with feta and wrap. Sprinkle a little feta over the cooked eggs. Wrap the whole wheat tortilla. Once again, wipe out the pan. Heat a little olive oil and cook the tortilla until it’s brown. Flip it over once. This way both sides are nice and crunchy.
- And enjoy!
How to Store and Reheat.
You can prepare this wrap the night before you plan on enjoying it for breakfast. Make it as directed. Then wrap tightly in foil and place in the refrigerator. When you’re ready to eat, heat in the microwave for about a minute. To crisp the tortilla, place it in a skillet on medium-low heat and cook on both sides until warm.
Want to Meal Prep? Follow these steps for a freezer batch.
- Cook a large batch of spinach and tomatoes. (recipe below) Instead of placing the filling onto the tortillas, set it onto a plate.
- Scramble the eggs. You’ll need a nonstick pan that’s about 10-inches large to cook the ten eggs. If you don’t have a pan that large, cook the eggs in two batches.
- Place the whole wheat tortilla on a piece of foil. Spread with cream cheese. Spoon the spinach and tomato filling onto the tortilla. Add the eggs. Roll the tortilla and then wrap in foil. (Optional: you can brown each tortilla before freezing in a skillet. Do this one at a time.)
- Place wraps in a freezer-safe bag or container.
How to Heat Frozen Wraps.
Transfer the frozen wrap to the refrigerator the day before you plan to eat it. The next day, microwave the thawed wrap for 1-2 minutes or until warm.
To crisp the tortilla, place it in a skillet on medium-low heat and cook on both sides until warm.
To reheat the wrap from frozen, first thaw in the microwave on the lowest setting for about three minutes. If your microwave has a “thaw” setting, use it. Once thawed, heat them in the microwave on high for about two minutes or heat in a skillet over medium-high until warm.
Spinach, Feta, and Egg Breakfast Wrap Recipe
Ingredients
For One Wrap
- 1 tablespoon sun-dried tomato cream cheese
- 1 (8-inch) whole wheat tortilla wrap
- 1 teaspoon olive oil
- ¼ cup sliced grape tomatoes
- 1 cup fresh spinach
- 2 tablespoons crumbled feta
- 1 large egg or 2 egg whites, see note
- pinch garlic powder
- pinch onion powder
- pinch salt
- pepper
- Additional oil or nonstick cooking spray
For Weekly Meal Prep (Makes 5 wraps)
- 2 teaspoons olive oil
- ½ pint about one cup sliced grape tomatoes
- 1 5 ounce package baby spinach
- 10 eggs eggs or 20 egg whites, see note
- 5 tablespoons sun-dried tomato cream cheese, divided divided
- 5 (8-inch) whole wheat tortillas
- ½ cup crumbled feta
- 1/4 teaspoon garlic powder plus a pinch
- 1/4 teaspoon onion powder plus a pinch
- 1/2 teaspoon salt plus a pinch
- 1/4 teaspoon black pepper plus a pinch
- Additional oil or nonstick cooking spray
Instructions
For One Wrap
-
Spread about a tablespoon sun-dried tomato cream cheese onto the tortilla. Set aside.
-
Heat olive oil in a small nonstick pan. Add the grape tomatoes and cook until they start to soften. Add the spinach. Season with a pinch of garlic powder, salt, and pepper. Cook until the spinach is wilted.
Place the cooked spinach and tomatoes onto the tortilla. Top with feta.
-
Whisk the eggs with a pinch of garlic powder, onion powder, pepper and salt.
Wipe out your pan. Grease it with a little oil or nonstick spray. Cook the eggs until set. Scrambling as you cook.
Place the eggs onto the spinach. Roll the tortilla. Be sure to tuck in the top and bottom.
-
Again, wipe out of your pan. Add a little oil or nonstick spray. Heat over medium-low heat. Brown the tortilla on each side, about two minutes per side.
For Weekly Meal Prep (Five Wraps)
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Heat olive oil in a small nonstick pan. Add the grape tomatoes and cook until they start to soften. Add the spinach. Season with a pinch of garlic powder, salt, and pepper. Cook until the spinach is wilted. Transfer to a plate.
-
Whisk the eggs. Season with remaining garlic powder, onion, powder, salt, and pepper.
Heat oil in a 10-inch nonstick skillet. Cook the eggs until set. Scrambling as you cook.
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Place a whole wheat tortilla on a piece of foil. Spread with about a tablespoon of cream cheese. Spoon about two tablespoons of spinach and tomato filling onto the tortilla. Sprinkle on about a tablespoon feta. Add about ½ cup scrambled eggs.
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Roll the tortilla and then wrap in foil. (Optional: You can brown each tortilla before freezing in a hot, greased skillet. Do this one at a time.)
-
Repeat with remaining tortillas and filling.
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Place wraps in a freezer-safe bag or container. Freeze up to two months.
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Reheat by removing the aluminum foil, placing the wrap on a microwave-safe plate, and covering it with a paper towel. Thaw in the microwave on the lowest setting. Then heat until evenly warmed through, 1 to 2 minutes.
Recipe Notes
Egg Note
Use up to two scrambled or three egg white per wrap.
For the Sun Dried Tomato Cream Cheese
If you can’t find sun-dried tomato cream cheese, here’s how to make it.
4 ounces softened cream cheese
2 tablespoons chopped sun-dried tomatoes in oil (about 1 ounce)
½ teaspoon dried oregano
½ teaspoon dried basil
¼ teaspoon garlic powder
¼ teaspoon onion powder
Pinch red pepper flakes
¼ teaspoon freshly ground black pepper, plus more to taste
Salt, to taste
Stir together cream cheese, chopped sun-dried tomatoes, oregano, basil, garlic powder, onion powder, red pepper flakes, and black pepper. Mix until ingredients are well combined. For whipped cream cheese, use a handheld mixer and blend on medium speed until fluffy.
Spread onto tortilla as directed. Store leftover cream cheese in the refrigerator.
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