Hey y'all! If you're searching for a light, delicious, and protein-packed breakfast or lunch, these Spinach Feta Egg White Wraps are about to become your new go-to. With fluffy egg whites, savory feta cheese, and vibrant spinach all nestled in a soft whole wheat wrap, this recipe is as flavorful as it is nutritious. Whether you're kickstarting your day or looking for a satisfying midday meal, this wrap delivers every time. Let's get cooking!
Why You'll Love This Spinach Feta Egg White Wraps Recipe
- Quick and easy: Ready in under 15 minutes from start to finish.
- Packed with protein: Egg whites provide a lean, satisfying base.
- Mediterranean-inspired flavor: Spinach and feta create a tangy, fresh combo.
- Perfectly portable: Great for on-the-go breakfasts or meal prep.
- Low in carbs and calories, ideal for a lighter meal option.
Spinach Feta Egg White Wraps Ingredients
- 4 large egg whites
- 2 teaspoons olive oil
- 1 cup fresh baby spinach, roughly chopped
- ¼ cup crumbled feta cheese
- 2 whole wheat wraps (8-inch size)
- 1 tablespoon finely diced red onion (optional)
- Pinch of kosher salt
- Pinch of black pepper
- ¼ teaspoon dried oregano
Directions: How to Make Spinach Feta Egg White Wraps
Step 1: Sauté Spinach and Onion
In a non-stick skillet, heat 1 teaspoon olive oil over medium heat. Add chopped spinach and red onion (if using). Sauté for 1-2 minutes until spinach is wilted and onions are slightly softened. Remove mixture from skillet and set aside.
Step 2: Cook Egg Whites
Add the remaining 1 teaspoon olive oil to the skillet. Pour in the egg whites, season with salt, pepper, and oregano. Cook, stirring gently, for 2-3 minutes or until just set and fluffy. Turn off the heat and gently fold in the sautéed spinach mixture and feta cheese.
Step 3: Assemble the Wraps
Warm the whole wheat wraps for 10-15 seconds in the microwave or on a dry skillet. Divide the egg white mixture evenly between the two wraps. Fold in the sides and roll up tightly.
Step 4: Toast and Serve
For extra texture, place the wraps seam-side down on the skillet over medium heat for 1-2 minutes per side until lightly golden and crisp. Slice in half and serve warm.
Notes and Cooking Tips for Spinach Feta Egg White Wraps
- Use fresh spinach for the brightest flavor, but frozen spinach (well-drained) also works in a pinch. Learn more about fresh vs. frozen spinach.
- To keep wraps from getting soggy, assemble just before eating or store components separately.
- Try using a non-stick skillet for easy cleanup and perfect fluffy eggs every time.

Variations: Spinach Feta Egg White Wraps 3 Ways
- Greek-style: Add sliced kalamata olives and diced tomatoes before rolling.
- Spicy Kick: Stir in a pinch of red pepper flakes or a splash of hot sauce to the eggs.
- Loaded Veggie: Toss in chopped bell peppers, mushrooms, or zucchini for extra color and crunch.
Required Equipment for Perfect Egg White Wraps
- Non-stick skillet (8-10 inches)
- Spatula
- Mixing bowl
- Knife and cutting board
- Measuring cups and spoons
Storage Instructions for Spinach Feta Egg White Wraps
Wrap leftovers tightly in foil or plastic wrap and refrigerate for up to 2 days. To reheat, warm in a skillet over medium heat for 2-3 minutes per side, or microwave for 45 seconds. For meal prep, store egg mixture and wraps separately for freshest results.
Suggested Pairings & Serving Recommendations
- Serve with fresh fruit or a crunchy salad for a balanced meal.
- Add a side of Greek yogurt parfait for extra protein.
- Pair with a hot cup of coffee or a smoothie for a power breakfast.
Pro Tips for the Best Spinach Feta Egg White Wraps
- Beat your egg whites until frothy for extra fluffy texture.
- Don't overcook the eggs; remove from heat as soon as they're set, as carryover heat will finish them.
- For a gluten-free version, use gluten-free wraps—find some excellent options here.
Spinach Feta Egg White Wraps FAQ
- Can I use whole eggs instead of just egg whites?
- Absolutely! You can substitute 2 whole eggs for every 4 egg whites if you prefer the added richness.
- How do I keep the wraps from falling apart?
- Don't overfill your wraps, and be sure to fold in the sides before rolling tightly. Toasting the seam side down also helps seal them.
- Is this recipe low-carb?
- Yes, especially if you use a low-carb or gluten-free wrap. The filling is naturally low in carbohydrates.
Prep time: 5 minutes
Cook time: 8 minutes
Total time: 13 minutes
Servings: 2 wraps
Ingredients
- 8 large egg whites
- 1 cup fresh spinach, chopped
- ½ cup feta cheese, crumbled
- 4 whole wheat tortillas
- 1 tablespoon olive oil
- ¼ cup red bell pepper, diced
- ¼ teaspoon black pepper
- ¼ teaspoon salt
Instructions
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1Heat olive oil in a non-stick skillet over medium heat. Add chopped spinach and diced red bell pepper, sauté for 2-3 minutes until softened.
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2Pour in the egg whites, season with salt and black pepper. Cook, stirring gently, until the egg whites are set and cooked through, about 3-4 minutes.
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3Remove the skillet from heat and stir in the crumbled feta cheese until evenly distributed.
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4Warm the whole wheat tortillas in a dry skillet or microwave for 20 seconds to make them pliable.
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5Divide the egg white mixture evenly among the tortillas. Roll up each tortilla tightly to form a wrap.
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6Serve immediately while warm, or wrap in foil for an on-the-go breakfast.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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