Name: Spinach & Feta Breakfast Wraps
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: American
Ingredients: 1 tablespoon olive oil; 1/2 small yellow onion, diced; 4 cups baby spinach (about 4 ounces); Salt; Freshly ground black pepper; 6 large eggs; 1/4 cup milk; 1/2 cup crumbled feta cheese; 4 (8- to 10-inch) whole wheat tortillas; 1/2 cup shredded mozzarella cheese (optional)

Why You’ll Love Spinach & Feta Breakfast Wraps Recipe

The flavor balance: the earthiness of spinach pairs beautifully with the saltiness of feta and the creaminess of the eggs.
Efficient and breakfast‑friendly: you can cook up the filling, wrap it up, and have a healthy breakfast ready in minutes.
Makes for great meal prep: you can assemble ahead of time, freeze, or refrigerate for grab‑and‑go mornings.
Customizable: you can vary the tortilla type, swap in whole eggs or egg whites, add other veggies or herbs.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Eggs (or egg whites)
Baby spinach (about 5 cups)
Whole‑wheat tortillas (about 9 inch, burrito‑sized)
Cherry or grape tomatoes (about 1 pint)
Whipped cream cheese (room temperature)
Sun‑dried tomatoes (chopped)
Olive oil or butter for sautéing
Crumbled feta cheese
Salt and pepper (to taste)
Optional additions: chopped fresh herbs (such as basil or parsley), a sprinkle of red pepper flakes, or a dash of hot sauce.

Directions

Prepare the cream cheese spread: combine whipped cream cheese with chopped sun‑dried tomatoes and a little olive oil; season with salt and pepper.
Sauté the spinach: heat a little olive oil or butter in a skillet, add the baby spinach and cook until wilted. Remove from heat and season lightly.
Cook the eggs: in the same skillet (or a clean one), whisk or scramble the eggs; cook until just set but still moist. Season with salt and pepper.
Warm the tortillas: briefly heat each tortilla in a dry skillet or microwave just enough to make them pliable for folding.
Assemble: Spread the sun‑dried‑tomato cream cheese on each tortilla, layer the sautéed spinach, sprinkle with crumbled feta, and add the cooked eggs. Optionally top with halved cherry tomatoes.
Roll and finish: Fold the tortilla ends in, then roll up tightly. Place seam‑side down in the skillet over medium heat to toast each side until golden and the wrap holds together.
Serve immediately, or allow to cool for freezing or refrigerating for later.

Servings and timing

Serves: 4 wraps
Prep time: approx. 10 minutes
Cook time: approx. 10 minutes
Total time: approx. 20 minutes

Variations

Whole eggs instead of just egg whites: Use 3–4 whole eggs per wrap for richer flavor.
Vegetable boost: Add chopped bell pepper, mushrooms, or zucchini when sautéing the spinach.
Dairy‑free version: Swap whipped cream cheese for a dairy‑free spread and omit the feta or use a plant‑based alternative.
Low‑carb wrap: Use a low‑carb tortilla or large lettuce leaves instead of a traditional tortilla.
Spicy version: Add chopped jalapeños, a dash of hot sauce, or red pepper flakes to the egg mixture.

Storage/Reheating

Refrigerator: Wrap cooled wraps tightly in foil or plastic wrap. Store in an airtight container for up to 3‑4 days.
Freezer: After cooling, wrap each individually in parchment or foil, then place in a freezer‑bag. Freeze for up to 2‑3 months.
Reheating: From refrigerator: unwrap and reheat in a skillet over medium heat for a couple of minutes each side, about 3‑4 minutes total. From frozen: unwrap, microwave for 30‑60 seconds to thaw, then finish in a skillet or toaster oven for 2‑3 minutes to crisp up the exterior.

FAQs

How long can I store these wraps in the fridge?

You can store assembled wraps for about 3‑4 days in the fridge. Make sure they’re cooled before wrapping and stored airtight to maintain freshness.

Can I freeze them and still maintain good texture?

Yes. Once fully cooled, wrap each one tightly and freeze. When reheated properly, they hold up well, though the tortilla may soften a bit compared to fresh.

What’s the best way to reheat so the wrap doesn’t get soggy?

Reheat in a skillet or toaster oven rather than just the microwave. This helps crisp the exterior and keep the filling from becoming soggy. If using microwave first (especially from frozen), follow with a skillet finish.

Can I use whole eggs instead of just egg whites?

Absolutely. Using whole eggs gives a richer texture and flavor. Just adjust the number of eggs accordingly (e.g., 3–4 eggs per wrap instead of only whites).

What type of tortilla works best?

A sturdy whole‑wheat burrito‑sized tortilla (~9 inches) is ideal. It should be large enough to wrap securely and warm easily without tearing. You can also use lavash or other flatbreads.

Are these wraps vegetarian?

Yes, they are vegetarian (no meat). They include eggs and dairy (feta, cream cheese) so they are not vegan unless you make the dairy & egg swaps described.

Can I add other fillings like sausage or bacon?

Yes, though that changes the recipe into a different version. If you add sausage, bacon or other meats, you may increase the calories and fat content, and adjust seasoning accordingly.

Is this recipe suitable for meal prep?

Yes, very much. You can cook the fillings ahead of time, assemble wraps, and store or freeze them for quick breakfasts during the week.

What if I only have frozen spinach?

You can use frozen spinach, but be sure to thaw it and drain off excess water thoroughly before sautéing. Excess moisture may make the wrap soggy.

Can I make this gluten‑free?

Yes. Replace the tortilla with a certified gluten‑free wrap or a large gluten‑free flatbread. Ensure any additional ingredients (like sun‑dried tomatoes or wraps) are also gluten‑free.

Conclusion

These spinach & feta breakfast wraps are a practical, flavorful way to start your day. With the combination of eggs, spinach and feta wrapped up in a warm tortilla, they hit the sweet spot between comfort and convenience. Whether you’re making them fresh or prepping ahead for busy mornings, they offer versatility and satisfying taste. Try them this week and see how they fit into your breakfast routine.

Spinach & Feta Breakfast Wraps