Spinach & Feta Egg Wrap — Quick, protein-rich breakfast in about 10 minutes
Short introduction
This Spinach & Feta Egg Wrap is a simple, tasty wrap for breakfast or a light lunch. It mixes cooked spinach, soft scrambled eggs, and crumbly feta, all wrapped in a whole wheat tortilla. You get protein, greens, and flavor fast. It is easy to make and good for busy mornings.
Why you’ll love it
- Fast: ready in about 10 minutes.
- Nutritious: eggs give protein, spinach gives vitamins, and whole wheat adds fiber.
- Flexible: you can change cheeses, add herbs, or use different wraps.
- Portable: wrap it and take it to work or school.
- Mild but tasty: feta adds a salty tang without overpowering the eggs.
Ingredients
- 2 large eggs
- 1 cup fresh spinach, chopped
- 1/4 cup feta cheese, crumbled
- 1 small onion, chopped
- Salt and pepper to taste
- 1 whole wheat tortilla or wrap
- Olive oil for cooking
Substitutions & key variations
- Swap spinach for baby kale or Swiss chard. Cook a little longer for tougher greens.
- Use ricotta or goat cheese instead of feta for a milder taste.
- Use egg whites or 1 whole egg + 1 egg white if you want less fat.
- Swap the whole wheat tortilla for a gluten-free wrap or a large lettuce leaf for a low-carb option.
- Add cooked mushrooms, bell pepper, or a pinch of red pepper flakes for extra flavor.
introduction
why make this recipe
how to make Spinach & Feta Egg Wrap
Ingredients :
2 large eggs, 1 cup fresh spinach, chopped, 1/4 cup feta cheese, crumbled, 1 small onion, chopped, Salt and pepper to taste, 1 whole wheat tortilla or wrap, Olive oil for cooking
Directions :
- In a skillet, heat a little olive oil over medium heat.
- Add the onion and sauté until softened.
- Add the spinach and cook until wilted.
- In a bowl, whisk the eggs, then add salt and pepper.
- Pour the eggs over the spinach and onion, and cook while stirring gently until the eggs are set.
- Sprinkle feta cheese over the cooked egg mixture.
- Spoon the mixture onto a whole wheat tortilla and wrap it up.
- Serve warm.
how to serve Spinach & Feta Egg Wrap
how to store Spinach & Feta Egg Wrap
tips to make Spinach & Feta Egg Wrap
variation (if any)
FAQs (minimum three FAQ)
Step-by-step
Step 1 — Cook the onion and spinach
Heat a tablespoon of olive oil in a skillet over medium heat. Add the chopped onion and cook for 2–3 minutes until it softens. Add the chopped spinach and cook until it wilts, about 1–2 minutes.
Step 2 — Make the eggs
Crack the eggs into a bowl and whisk with a pinch of salt and pepper. Push the spinach and onion to the side of the pan, pour the eggs into the hot pan, or mix them with the vegetables. Stir gently until the eggs are just set. Do not overcook; you want soft scrambled eggs.
Step 3 — Add feta and assemble
Turn off the heat and sprinkle the crumbled feta over the eggs. Spoon the mixture onto the center of a whole wheat tortilla. Fold the sides and roll the wrap tightly. Serve right away while warm.
Success tips
- Temperature: Cook on medium heat. Too high heat cooks eggs too fast and makes them dry.
- Texture: Aim for soft, slightly creamy eggs. Remove from heat just before they look fully firm; they will finish cooking from residual heat.
- Spinach: Fresh spinach needs only brief cooking. If you use frozen spinach, thaw and squeeze out liquid first.
- Feta: Add feta off the heat to keep it crumbly and flavorful.
- Common mistakes: Overcooking eggs (they become rubbery), using too much oil (wrap gets greasy), or adding wet ingredients (wrap soggy). Let any extra juices drain before wrapping.
How to serve
Serve warm with a side of fresh fruit, a small salad, or a cup of yogurt. For a heartier meal, add sliced avocado or a spoon of salsa inside the wrap. Cut the wrap in half to make it easier to eat.
Storage & reheating
- Store: Place the cooled wrap in an airtight container or wrap in foil. Keep in the fridge for up to 2 days.
- Reheat: Reheat in a skillet over low heat for 2–3 minutes per side until warm. You can also microwave for 30–60 seconds, but the wrap may get softer. If possible, reheat in a pan to keep the tortilla firmer.
Frequently Asked Questions
Q: Can I make this ahead?
A: You can cook the eggs and spinach ahead, store them in the fridge, and assemble the wrap in the morning. Do not assemble too early or the tortilla may get soggy.
Q: Can I use frozen spinach?
A: Yes. Thaw and squeeze out extra water before cooking. Add to the pan and cook briefly.
Q: Is this low calorie?
A: It is moderate in calories. Use egg whites and light cheese to lower calories, or use a low-carb tortilla.
Q: Can I freeze the wrap?
A: Freezing is not ideal because the tortilla can get soft when thawed. If you freeze, reheat in a dry skillet to help firm it up.
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Nutrition notes / equivalents (optional)
- Eggs: good source of protein and B vitamins.
- Spinach: provides iron, vitamin K, and vitamin A.
- Feta: adds calcium and sodium. Use lower-sodium feta if you watch salt.
- Whole wheat tortilla: gives more fiber than a white flour wrap.
Conclusion
This Spinach & Feta Egg Wrap is an easy, fast choice for a healthy breakfast or quick lunch. It takes about 10 minutes, uses simple ingredients, and fits many diets with small swaps. For another clear recipe example and extra tips, see Spinach and Feta Egg Wraps – Something Nutritious.
Links to related recipes
- Veggie Breakfast Burrito
- Avocado & Egg Toast
- Greek-Style Omelette Wrap
Spinach & Feta Egg Wrap
Ingredients
Main Ingredients
- 2 large eggs
- 1 cup fresh spinach, chopped
- ¼ cup feta cheese, crumbled
- 1 small onion, chopped
- Salt and pepper to taste
- 1 whole wheat tortilla or wrap
- Olive oil for cooking
Instructions
Preparation
- In a skillet, heat a little olive oil over medium heat.
- Add the onion and sauté until softened.
- Add the spinach and cook until wilted.
- In a bowl, whisk the eggs, then add salt and pepper.
- Pour the eggs over the spinach and onion, and cook while stirring gently until the eggs are set.
- Sprinkle feta cheese over the cooked egg mixture.
- Spoon the mixture onto a whole wheat tortilla and wrap it up.
- Serve warm.