Egg, Spinach and Feta Breakfast Wrap
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Published Jan 04, 2021, Updated Dec 19, 2022
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Similar to the Starbucks breakfast wrap, this healthy breakfast wrap is stuffed with eggs, spinach, onion, sun-dried tomatoes, hummus and feta.
Do you get stuck in a rut when it comes to breakfast? I feel like I go in phases where I’m eating the same thing every day… and it’s usually either oatmeal or eggs. Or if I’m feeling fancy, an egg and oat combo bowl! I know it sounds weird, but it’s so good!
When thinking of different ways to switch up my breakfast game I got inspired by the Starbucks spinach, feta egg white wrap and developed this recipe!
Why Hummus?
Before you take a look at this ingredient list and question why I am including hummus, I’m actually convinced it’s the perfect spread no matter what time of day!
It’s so good in this breakfast wrap, I might just start making breakfast sandwiches with hummus as well! Even if hummus for breakfast seems a little odd to you, I hope you’ll give this wrap a try! Not only is it quick to make, but it requires only a few ingredients and it’s portable as well.
Ingredients Needed:
- whole grain or grain-free tortilla
- hummus
- egg + egg whites
- onion
- mushrooms
- baby spinach
- crumbled feta
- sun-dried tomatoes
- sea salt and pepper
- hot sauce (optional)
What Type of Wrap to Use for a Breakfast Wrap?
You can use any type of tortilla or wrap you like for this breakfast wrap. I personally like to buy whole grain or grain-free wraps… ones made with almond or cassava flour or even cauliflower or coconut. I think my choice for this breakfast wrap would be the Siete burrito size tortillas because they’re larger and hold more filling!
That said, there are a ton of healthy tortilla and wrap options out there now. Of course a regular whole grain wrap works too!
Notes & Substitutions
Vegetables – I used my go-to veggies — onions, mushrooms and spinach. These are veggies I seem to always have on hand, but feel free to switch things up based on what you have in your fridge. I bet this wrap would be equally delicious with a different green veggie (think baby kale, broccoli, beet greens, or Swiss chard) or a variety of other veggies like garlic, shallots, sliced bell pepper, sweet potatoes, tomatoes or fresh salsa.
Hummus – The same goes for the flavor of hummus. I used Sabra’s garlic hummus, which was delicious, but I’m sure there are some other amazing combos out there!
Dairy-free – You can omit the feta cheese to keep this wrap dairy-free! It’ll still be creamy and delicious thanks to the hummus.
How to Make an Egg Breakfast Wrap
Sauté vegetables – Spray a skillet with cooking spray and sauté the onion and mushrooms for 3-4 minutes or until fragrant. Add in the spinach and sauté for a few minutes longer, until the spinach has wilted.
Add eggs – Add the egg and egg whites to the pan with veggies and cook for about 2 minutes or until the eggs are cooked through. Sprinkle in a little sea salt and ground pepper while cooking.
Prep wraps – Warm up the tortilla for a few seconds in the microwave or oven and spread on a layer of hummus. Place the egg scramble in the center of the tortilla, top with sun-dried tomatoes and feta. Sprinkle a little more salt and pepper as well as hot sauce if using. Wrap up and enjoy!
Breakfast Wrap To Go
If you need to take it with you on the go, you can simply use a little foil to wrap it up and head out the door. The foil will keep the wrap together and help to keep it relatively warm.
More Recipes With Egg Whites
- Protein Pancakes
- Egg White Omelette
- Thick and Fluffy Egg White Oatmeal
- Egg White Bites (Starbucks Copycat)
- Egg and Oatmeal Combo Bowl
- Blueberry Breakfast Salad
More Healthy Breakfast Recipes
- Dairy-Free Spinach Quiche
- Sausage Egg Casserole with Veggies
- Sweet Potato Hash
- Savory Oatmeal
- Egg and Greens Bowl
- Roasted Sweet Potato Kale Frittata
- Vegetarian Hash Brown Breakfast Casserole
Be sure to check out all of my egg white recipes and all of the popular breakfast recipes here on EBF.
Egg, Spinach and Feta Breakfast Wrap
Ingredients
- 1 whole grain or grain-free tortilla I like Seite’s burrito size tortillas
- 1-2 Tablespoons hummus any flavor will work
- 1 egg
- ¼ cup egg whites
- â…› cup onion chopped
- 2 button mushrooms sliced
- 2 cups baby spinach
- 1 Tablespoon crumbled feta
- 1 Tablespoon sun-dried tomatoes chopped
- sea salt and fresh ground pepper to taste
- hot sauce for topping (optional)
Instructions
- Spray skillet with cooking spray and sauté onion and mushrooms for 3-4 minutes or until fragrant. Add spinach and sauté for a few minutes longer, until spinach has wilted.
- Add egg and egg whites to pan with veggies and cook for about 2 minutes or until eggs are cooked through. While cooking sprinkle on a little sea salt and ground pepper.
- Warm up the tortilla and the spread on a layer of hummus. Place the egg scramble in the center of the tortilla and top with sun-dried tomatoes and feta. Sprinkle on a little more salt and pepper as well as hot sauce, if using.
- Wrap tortilla up and serve!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Photos by Ashley McLaughlin.
Very good information. Thanks for sharing such valuable information. Keep it up.
Thank you so much for sharing this recipe! Is there any alternative I could use for the Feta cheese? Feta is not my favourite and can be too salty for my taste… would love to hear your recommendations! Kind regards, Judy
Honestly, any cheese would be delicious! You could also skip it if you prefer. 🙂
This was delicious. Never had hummus with eggs before but it went together with all the other ingredients beautifully.
Woo!! So glad you loved this breakfast wrap. Thanks for making it and for coming back to leave a review, I so appreciate it!
I love all of your recipes and cannot wait to try this one! Would this recipe work for making and then freezing the burritos for a grab and go breakfast?
I haven’t tried it, so I’m not 100% sure how these would freeze, but let me know if you try it and how they turn out!
It tasted delicious! The hummus was a fantastic idea, really bringing a bright flavour to the dish.
My hummus I make has extra lemon juice which gives a good kick to this and goes well with the feta cheese
So glad you enjoyed this recipe, Dan. Thanks for making it and for the review. I so appreciate it!
Nice, easy breakfast idea! Is also delicious with a drizzle of sweet chilli sauce.
Woo! I’m so glad this recipe has been a hit, Lorna! Thanks so much for making it and coming back to leave a review. I really appreciate it!
Any tips on how to meal prep this for a week?
Hey Chanel – You could make a few of these wraps at once, wrap them in foil and store them in the fridge for the week. I’d say they will last up to 5 days in the fridge. I haven’t tried freezing them, but let me know if you decide to try it.
I made this as is with fresh spinach and it was tasty. But oddly watery. Thoughts?
Hi, Stacy. I’m sorry to hear that! Fresh spinach does release water the longer it’s cooked. Yout just want to heat the spinach enough to wilt it, not longer.
This wrap was soooo good…and pretty filling. I will for sure make this again for anytime time of day. I am hoping that marinated sundried tomatoes were ok, that was all I could find. 🙂 🙂
WOO! I am so excited to hear that you are loving this recipe, Robin. Thank you so much for your review + star rating, it means so much to me!
I haven’t made this recipe but was so excited to until I saw the nutritional content of one wrap. I thought these were supposed to be healthy? If I eat two wraps for breakfast that is over half of the sodium DV! How can you cut the sodium for these wraps, besides not adding salt of course?
Hi Liv – A majority of the sodium in the recipe comes from the wrap. To lower the amount of sodium, I would suggest using a low sodium wrap. This should help reduce the amount of sodium for this recipe. I hope you enjoy!