Can I use whole eggs instead of egg whites?

Yes, you can substitute 4-5 whole eggs for the liquid egg whites. Your wrap will have a richer flavor and yellower appearance, but will also contain more calories and fat.

What can I use if I don't have Laughing Cow cheese?

Cream cheese makes an excellent substitute. You can also use hummus for a dairy-free option, or even a thin layer of Greek yogurt mixed with a pinch of salt and herbs.

How can I make this wrap gluten-free?

Simply swap the lavash or regular tortilla for a gluten-free tortilla. Just make sure it's large enough to hold all the filling. Some gluten-free wraps can be brittle, so warming them slightly before filling is especially important.

My wrap keeps breaking when I fold it. What am I doing wrong?

This usually happens if the wrap is too stiff or if it's overfilled. Try warming your wrap slightly longer in the microwave to make it more pliable, and consider reducing the amount of filling slightly. Also make sure your egg mixture isn't too wet.

Spinach and Feta Wrap Recipe

This delicious Spinach and Feta Wrap is truly a breakfast game-changer! Packed with protein-rich egg whites, nutrient-dense spinach, tangy feta, and flavorful sun-dried tomatoes, it’s a satisfying meal that comes together in just minutes. Perfect for busy mornings when you need something substantial and tasty without spending ages in the kitchen, this wrap delivers Mediterranean-inspired flavors that will keep you energized all morning.

Why You’ll Love This Recipe

Quick and Satisfying: From start to finish, you’ll have a restaurant-quality wrap in about 15 minutes – perfect for those hectic mornings when you still want something delicious.
Protein-Packed: With egg whites and cheese, this wrap delivers serious protein to keep hunger at bay until lunchtime.
Customizable: Easy to adapt with your favorite add-ins or substitutions based on what you have on hand.
Budget-Friendly: Making this wrap at home costs a fraction of what you’d pay at a coffee shop or café.

Ingredients You’ll Need

Lavash or Tortilla: The foundation of your wrap. Joseph’s Bakery Lavash works perfectly, but any large tortilla will do. Look for something flexible enough to fold without breaking.
Oil from Sun-dried Tomatoes: Adds incredible flavor depth to the eggs. This infused oil packs way more flavor than regular olive oil.
Fresh Spinach: Provides nutrients, color, and a mild earthy flavor that pairs beautifully with the egg whites. It wilts down considerably, so don’t be afraid to use plenty.
Sun-dried Tomatoes: These little flavor bombs add sweet-tart intensity and chewy texture. The oil-packed variety works best here.
Liquid Egg Whites: The protein powerhouse of this wrap. They create a fluffy, substantial filling without the heaviness of whole eggs.
Seasonings (garlic powder, dried oregano, salt, pepper): Simple but essential for bringing all the flavors together with a Mediterranean twist.
Laughing Cow Cheese: Creates a creamy layer that helps hold everything together and prevents the wrap from getting soggy.
Feta Cheese: Brings salty, tangy flavor that elevates the entire wrap. It’s worth using real feta rather than substitutes here.

Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Variations

Want to mix things up? Here are some delicious ways to customize your wrap:

Protein Boost: Add crumbled cooked turkey sausage, bacon, or even leftover grilled chicken.
Veggie Options: Toss in diced bell peppers, mushrooms, or red onions with the spinach for more texture and flavor.
Cheese Swap: Try goat cheese or even a sprinkle of mozzarella instead of (or alongside) the feta.
Spice It Up: Add a pinch of red pepper flakes or a dash of hot sauce if you like a morning kick.
Low-Carb Version: Wrap everything in a large lettuce leaf instead of lavash for a carb-conscious alternative.

How to Make Spinach and Feta Wrap

Step 1: Prepare the Filling

Heat a large frying pan over medium heat and spray with cooking spray. Add the oil from sun-dried tomatoes and warm it for about 30 seconds. Add your fresh spinach and sauté until it’s completely wilted down, usually 1-2 minutes. Mix in the chopped sun-dried tomatoes and sprinkle with garlic powder, oregano, salt, and pepper.

Step 2: Cook the Egg Whites

Pour the liquid egg whites over your spinach mixture, giving everything a gentle stir to incorporate. Let the mixture cook undisturbed for about 2 minutes, then use a spatula to lift the edges, allowing any uncooked egg to flow underneath. This is when you could add any pre-cooked protein like sausage if desired.

Step 3: Add Cheese and Finish Cooking

Once the egg whites are mostly set but still slightly moist on top, sprinkle the crumbled feta across the surface. Cover the pan and cook for another 1-2 minutes until the eggs are fully set and the feta starts to soften.

Step 4: Prepare Your Wrap

If your lavash bread or tortilla is stiff, warm it in the microwave for 5-10 seconds just to make it more pliable. Spread the Laughing Cow cheese triangle evenly across the surface of your wrap, leaving a small border around the edges.

Step 5: Assemble and Sear

Transfer the cooked egg mixture onto your cheese-spread wrap. Fold in the sides and roll it up like a burrito, making sure the ends are sealed. Spray the outside lightly with cooking spray, then return it to the still-hot pan. Sear each side for about 1 minute until golden brown and crispy.

Step 6: Serve

Let the wrap cool for just a minute, then slice it in half diagonally and enjoy while warm!

Pro Tips for Making the Recipe

Don’t Overfill: Too much filling makes wrapping difficult and can lead to tearing.
Watch Your Heat: Medium heat is perfect – too high and your eggs will cook too quickly and become tough.
Proper Folding Technique: Fold in the sides first, then roll from the bottom up, tucking the sides in as you go.
Use a Rectangular Wrap: Lavash works so well because its shape makes folding easier than with round tortillas.
Pre-wilt Spinach: Make sure to fully wilt the spinach before adding egg whites to remove excess moisture that could make your wrap soggy.

How to Serve

Perfect Pairings

This wrap stands perfectly well on its own, but pairs beautifully with:

Fresh fruit like berries or orange slices
A small cup of Greek yogurt
A simple side salad with light vinaigrette

On-the-Go Option

Wrap it in parchment paper or foil for an easy grab-and-go breakfast that won’t fall apart during your commute.

Make Ahead and Storage

Storing Leftovers

While best enjoyed fresh, you can store a fully assembled wrap in the refrigerator for up to 24 hours. Wrap tightly in foil or parchment paper, then place in an airtight container.

Meal Prep Option

Prepare the egg, spinach, and feta mixture ahead of time and store in the refrigerator for up to 2 days. When ready to eat, reheat the filling in the microwave for 30-45 seconds, then assemble your wrap with fresh cheese spread and sear as directed.

Reheating

For the best texture, reheat a pre-made wrap in a dry skillet over medium heat for 2-3 minutes per side. Microwaving works in a pinch (1-2 minutes), but the wrap won’t be as crispy.

FAQs

Can I use whole eggs instead of egg whites?

Yes, you can substitute 4-5 whole eggs for the liquid egg whites. Your wrap will have a richer flavor and yellower appearance, but will also contain more calories and fat.
What can I use if I don’t have Laughing Cow cheese?

Cream cheese makes an excellent substitute. You can also use hummus for a dairy-free option, or even a thin layer of Greek yogurt mixed with a pinch of salt and herbs.
How can I make this wrap gluten-free?

Simply swap the lavash or regular tortilla for a gluten-free tortilla. Just make sure it’s large enough to hold all the filling. Some gluten-free wraps can be brittle, so warming them slightly before filling is especially important.
My wrap keeps breaking when I fold it. What am I doing wrong?

This usually happens if the wrap is too stiff or if it’s overfilled. Try warming your wrap slightly longer in the microwave to make it more pliable, and consider reducing the amount of filling slightly. Also make sure your egg mixture isn’t too wet.

Final Thoughts

This Spinach and Feta Wrap is truly a breakfast revolution – combining the convenience of a grab-and-go meal with the satisfaction of something you’d order at your favorite café. With its perfect balance of protein, vegetables, and flavor-packed ingredients, it’s designed to fuel your morning without weighing you down. Once you master this basic recipe, you’ll find yourself making it again and again, perhaps with your own creative twists. Give it a try tomorrow morning – your taste buds (and your wallet) will thank you!