Spinach Feta Egg White Wrap

Recreate Starbuck's Spinach Feta Egg White Wrap at home for best high protein breakfast. This copycat recipe is just like the original and so tasty!

I have a hyperfixation with the spinach feta egg white wrap at Starbucks and I know you all agree with me. There is just something SO delicious about it, and I knew I had to recreate a simple, healthy version at home.

Breakfast wraps (like my egg and cheese burrito) are amazing for meal preps and on-the-go meals, and I'm obsessed with batch prepping this copycat spinach feta egg wrap. We're making this recipe so easy with my blender and sheet pan egg hack, so you make this recipe in 35 minutes from start to finish.

Light fluffy egg whites, salty feta and cooked spinach and sundried tomato for colour- this is a breakfast wrap you can enjoy on the daily!

Why This Recipe Is Dietitian Approved

1. Balanced breakfast. This spinach feta egg white wrap has a great source of protein, fibre from the whole wheat, healthy fats from the feta and even micronutrients in the veggies. It's a great, healthy way to start the day!
2. Save money. Starbucks can get expensive! If you're looking to cut back on the costs of eating out, this copycat spinach feta egg white wrap is a great option to still enjoy your favourite meal.
3. Easy to meal prep. Batch prep this recipe so you have balanced breakfasts for every day of the week! You can even freeze them for the future.

Ingredients

Egg whites. This is our protein of choice! Whole eggs can absolutely be used as well (try my sheet pan eggs) however to mimic the Starbucks egg white wrap, I wanted to keep it as close as possible to the original.

Cottage cheese. This is an extra ingredient to add protein while also helping create fluffy eggs. I promise once blended, you won't even be able to taste the cottage cheese.

Spinach. I like using frozen spinach because it’s already chopped and ready to go.

Sun-dried tomatoes. Look for julienned sun dried tomatoes jarred in oil. This is because we use the oil as the cooking oil in this recipe.

Cheese. I use feta and mozzarella cheese in this recipe for the cheesiest wraps. If you prefer to only use one, I recommend feta cheese.

Whole wheat wraps. This boosts the fiber in this recipe. My personal favourite wraps for this recipe is the Flat Out flatbreads, as I find these are most similar to the wraps Starbucks uses.

Spices. Garlic powder, italian seasoning, salt and black pepper are the only spices you need for this recipe.

The complete ingredient list with measurements can be found in the recipe card below. 

Instructions

1. Preheat the oven to 350 F. Line a large 9.5x13” sheet pan by spraying with cooking spray, topping with a layer of parchment paper and spraying once again with cooking spray (this helps make the eggs easy to remove).

2. In a high powered blender combine egg whites, cottage cheese, garlic powder, italian seasoning, salt and black pepper. Blend until smooth.
3. Pour the egg white blend into the prepared sheet pan. 

4. In a medium pan over medium heat. Add the sundried tomato oil. Once hot, add drained frozen spinach and sundried tomatoes. Cook until combined (if using fresh spinach, cook until spinach has wilted).

5. Evenly distribute the spinach/ sundried tomato mixture over the egg whites. Top with mozzarella cheese.

6. Bake for 15-17 minutes or until eggs are set. Once cooked, slice into 12 even rectangles. 

7. To make the wraps, arrange 3 egg white rectangles in the center of a large wrap and sprinkle with 3 tablespoon of feta cheese. Wrap the wrap by folding in the ends, followed by the sides.

8. Place in the air fryer or toasted oven or oven at 400 F for about 5 minutes or until the feta has melted and the wrap is warm. 

Substitutions and Variations

Equipment

• Sheet pan
• Blender
• Pan

Storage

Once assembled, the spinach feta egg white wraps can be stored in the fridge in an airtight container. I do find they tend to get soggy if stored longer than 2-3 days, so for longer storage (up to 5 days) I recommend storing the eggs separately and making the wraps once ready to eat. For longer storage, place the egg white rectangles in a glass airtight container in the fridge until you're ready to assemble the wraps. Assemble fresh! 

To freeze, first allow wraps to cool, then individually wrap each breakfast wrap in parchment paper or tinfoil. Place in an airtight container or freezer bag and freeze for up to 3 months. 

To reheat the wraps from frozen- place in the microwave for approximately 45 seconds - 1 minute (until no longer frozen in the center) and then place in the airfryer or toasted oven for about 5 minutes toil get the wrap nice and crispy!

Frequently Asked Questions

More Wrap and Sandwich Recipes

Loving the wraps? Try these recipes next:

• Creamy Pesto Chicken Spinach Wrap
• Mediterranean Bagel Breakfast Sandwich
• Egg and Sausage Breakfast Burrito
• Air Fryer Breakfast Sandwich

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4.88 from 8 votes

Spinach Feta Egg White Wrap

Recreate Starbuck's Spinach Feta Egg White Wrap at home for best high protein breakfast. This copycat recipe is just like the original and so tasty.

Prep Time20 minutes mins

Cook Time15 minutes mins

Total Time35 minutes mins

Course: Breakfast, Lunch

Cuisine: American

Keyword: Breakfast, freezer, meal prep, Sandwiches and Wraps

Servings: 4

Ingredients 

1x2x3x

• 2 cups liquid egg whites 1x 500ml carton
• 1 cup 1% cottage cheese
• 4 teaspoon garlic powder
• 4 teaspoon Italian seasoning
• Salt to taste
• Black pepper to taste
• 2 teaspoon sundried tomato oil from the jar
• 5 oz frozen spinach thawed and drained (about ¾ cup post draining)
• ½ cup julienned sun dried tomatoes jarred in oil
• ½ cup mozzarella cheese shredded
• ¾ cup feta cheese
• 4 large whole wheat wraps or thin flatbreads

Instructions

• Preheat the oven to 350 F. Line a large 9.5x13” sheet pan by spraying with cooking spray, topping with a layer of parchment paper and spraying once again with cooking spray (this helps make the eggs easy to remove).
• In a high powered blender combine egg whites, cottage cheese, garlic powder, italian seasoning, salt and black pepper. Blend until smooth.
• Pour the egg white blend into the prepared sheet pan.
• In a medium pan over medium heat. Add the sundried tomato oil. Once hot, add drained frozen spinach and sundried tomatoes. Cook until combined (if using fresh spinach, cook until spinach has wilted).
• Evenly distribute the spinach/sundried tomato mixture over the egg whites. Top with mozzarella cheese. Bake for 15-17 minutes or until eggs are set.
• Once cooked, slice into 12 even rectangles.

For storage:

• Place the egg white rectangles in a glass airtight container in the fridge until you're ready to assemble the wraps.

To make wraps:

• Arrange 3 egg white rectangles in the center of a large wrap, sprinkle with 3 tablespoon of feta cheese. Wrap the wrap by folding in the ends, followed by the sides.
• Place in the air fryer or toasted oven or oven at 400 F for about 5 minutes or until the feta has melted and the wrap is warm.

Notes

Tips for draining your frozen spinach: place frozen spinach in the microwave in increments of 30 seconds. Wrap the spinach in a paper towel and gently squeeze out excess water. Frozen spinach can be replaced with 4 cups of fresh spinach, chopped.

If you are making 4 wraps they will be very full wraps (meaning they are more filling). I wanted to try to maximize the amount of protein in these and make them as filling as possible for a balanced meal. However, you can also make 5 smaller wraps.

Once assembled, the wraps can be stored in the fridge in an airtight container. I do find they tend to get soggy if stored longer than 2-3 days, so for longer storage (up to 5 days) I recommend storing the eggs separately and making the wraps once ready to eat.

*I have included an estimation of the nutrition information for this recipe below (sandwich ingredients not included). However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.

Nutrition

Serving: 1wrap | Calories: 412kcal | Carbohydrates: 36g | Protein: 33g | Fat: 15g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 38mg | Sodium: 1217mg | Potassium: 514mg | Fiber: 6g | Sugar: 4g | Vitamin A: 5617IU | Vitamin C: 19mg | Calcium: 413mg | Iron: 5mg

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