A nourishing, protein-packed breakfast wrap made with fluffy scrambled eggs, tender spinach, creamy feta, and whole-wheat tortillas. These wraps are freezer-friendly, quick to prepare, and perfect for busy mornings when you need something wholesome and satisfying.
Why You’ll Love This Recipe
These spinach and feta egg wraps are ideal for meal prep and make a nutritious grab-and-go breakfast. They’re high in protein, filled with fiber, and can be customized with your favorite spreads and add-ins. They freeze beautifully and reheat in minutes, making them a smart option for anyone who wants a balanced start to the day without morning stress.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
4 whole-wheat wraps or large tortillas
8 eggs
6 oz spinach
4 oz feta cheese, crumbled
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
2 to 3 tablespoons pesto
Olive oil for cooking
Directions
Heat a pan over medium heat and drizzle with a little olive oil. Add the spinach and cook for 3–4 minutes, until wilted.
In a bowl, whisk the eggs. Pour them into the pan with the spinach, then add the salt, black pepper, garlic powder, and crumbled feta. Scramble the mixture and cook on medium-low for 7–10 minutes, until the eggs are set.
Spread a thin layer of pesto down the center of each wrap.
Divide the scrambled egg mixture among the wraps.
Roll each wrap tightly, then wrap in parchment paper or foil.
Store wrapped sandwiches in an airtight container or freezer-safe bag.
Servings and timing
This recipe makes 4 servings.
Prep time: 15 minutes
Cook time: 10 minutes
Total time: 25 minutes
Variations
Replace pesto with chili paste, hummus, harissa, or your favorite savory spread.
Add extra vegetables such as sautéed mushrooms, tomatoes, or onions.
Increase creaminess by adding a slice of cheese before rolling the wrap.
Add fresh herbs like parsley, cilantro, or dill for a bright flavor boost.
Swap feta with another mild cheese, such as goat cheese or mozzarella.
Storage/Reheating
Refrigerate:
Store the wraps for up to 4 days. Reheat by grilling on a pan for 2 minutes per side, baking at 350°F for 5–6 minutes, or microwaving for 30–45 seconds.
Freeze:
Wrap each sandwich tightly and freeze for up to 2 months.
To reheat, microwave from frozen for 1 minute, then bake at 350°F for 5–6 minutes.
Alternatively, microwave for 2 minutes total if you prefer to skip baking.
For best texture, thaw overnight in the refrigerator and reheat using any method above.
FAQs
How can I prevent the wraps from getting soggy?
Let the eggs cool slightly before assembling to reduce steam and moisture buildup inside the wrap.
Can I add more vegetables?
Yes, you can include mushrooms, tomatoes, onions, or bell peppers—just cook them first to remove excess moisture.
Are these wraps good for meal prep?
They are excellent for meal prep and keep well in both the fridge and freezer.
Can I use egg whites instead of whole eggs?
Yes, substitute all or part of the eggs with egg whites to lighten the recipe.
What type of tortilla works best?
Whole-wheat tortillas hold their shape well, but you can use any large wrap, including gluten-free tortillas.
Can I make them dairy-free?
Yes, omit the feta and use dairy-free pesto. You can also add avocado for creaminess.
How do I keep the wraps from unrolling?
Wrap them tightly and secure them with parchment or foil. If eating immediately, you can toast them seam-side down to help seal.
Can I add meat?
Yes, you can include halal turkey slices or cooked halal chicken pieces, if desired.
Can I use frozen spinach?
Yes, thaw it fully and squeeze out excess water before adding it to the pan.
Can I make this without pesto?
Absolutely—use any spread you like, or omit it entirely for a simpler wrap.
Conclusion
These spinach and feta egg wraps are a convenient, nourishing breakfast that fits perfectly into a busy lifestyle. Whether you freeze them for later or enjoy them fresh, they offer delicious flavor, balanced nutrition, and endless customization options. Keep a batch ready to ensure your mornings start with a wholesome and satisfying meal.
A nutritious, protein-rich breakfast wrap made with scrambled eggs, spinach, feta, and pesto, all wrapped in a whole-wheat tortilla. Great for meal prep, freezer-friendly, and quick to reheat on busy mornings.
Author:Sophia
Prep Time:15 minutes
Cook Time:10 minutes
Total Time:25 minutes
Yield:4 servings
Category:Breakfast
Method:Stovetop
Cuisine:Mediterranean
Diet:Vegetarian
Ingredients
4 whole-wheat wraps or large tortillas
8 eggs
6 oz spinach
4 oz feta cheese, crumbled
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
2 to 3 tablespoons pesto
Olive oil for cooking
Instructions
Heat a pan over medium heat and drizzle with olive oil. Add the spinach and cook for 3–4 minutes, until wilted.
In a bowl, whisk the eggs. Pour them into the pan with the spinach. Add salt, pepper, garlic powder, and crumbled feta. Scramble and cook over medium-low heat for 7–10 minutes, until eggs are set.
Spread a thin layer of pesto down the center of each wrap.
Divide the scrambled egg mixture evenly among the 4 wraps.
Roll each wrap tightly and wrap in parchment paper or foil.
Store in an airtight container or freezer-safe bag for future use.
Notes
Let eggs cool slightly before assembling to prevent sogginess.
Wrap tightly to avoid unrolling during storage or reheating.
To enhance creaminess, add a cheese slice before rolling.
Cook added vegetables before incorporating to reduce moisture.
Reheat wraps using a skillet, oven, or microwave as preferred.
