These make-ahead egg, spinach, and feta wraps are perfect for busy mornings! They’re high in protein, full of flavour, and totally meal-prep friendly. Each wrap is balanced with eggs for protein, spinach for vitamins, and creamy feta for that delicious Mediterranean twist.
Why You’ll Love This Recipe
- Ideal for grab-and-go breakfasts
- Freezer-friendly (up to 3 months!)
- Naturally gluten-free if you use GF tortillas
- Balanced macros — great for energy and satiety
Favourite Tools & Pantry Staples I Use
Having the right tools makes cooking so much easier (and more fun!). For this recipe, I recommend:
Nutrition & Wellness Benefits
These wraps aren’t just convenient — they’re a nutritional powerhouse designed to keep you energised, satisfied, and feeling your best all morning long. Here’s what each ingredient brings to the table:
Eggs
Eggs are one of the best natural sources of high-quality protein, helping to build and repair muscle while keeping you full for hours. They’re rich in vitamin B12, choline, and selenium, all of which support brain health, metabolism, and energy production.
Spinach
Spinach is packed with iron, magnesium, and vitamin K, making it a must-have for healthy blood and strong bones. It’s also full of antioxidants that help combat inflammation and support glowing skin.
Feta Cheese
Feta adds a tangy, creamy flavour while providing a good source of calcium and phosphorus — both important for maintaining strong bones and teeth. Compared to many other cheeses, feta is lower in calories and easier to digest for some people due to its sheep’s milk base.
Sun dried Tomatoes
These little gems are rich in lycopene, a potent antioxidant linked to heart health and reduced inflammation. They also provide a burst of umami flavour, meaning you need less salt overall.
Tortillas
Choosing wholegrain or gluten-free tortillas boosts your fibre intake, helping support healthy digestion and steady blood sugar levels.
Cream Cheese
A small amount of cream cheese gives these wraps a creamy texture and makes them feel indulgent, while adding a little healthy fat to balance the meal and support hormone and brain health.
Ingredients
- 4 tbsp. sundried tomatoes chopped
- 1 tbsp. oil from sun-dried tomatoes
- 1 onion chopped
- 5 oz. 140g baby spinach
- 10 eggs
- 3 oz. 90g feta, crumbled
- 5 tortillas
- 4 tbsp. cream cheese
Instructions
- Preheat the oven to 375°F (190°C). Grease a baking dish with ½ tsp oil. Line with parchment, leaving to overhang, and spray the parchment with another ½ tsp oil.
- In a large pan, heat sun-dried tomato oil over medium heat. Cook onion for 8-10 minutes until golden. Add sun-dried tomatoes and cook for 2 minutes. Add spinach and cook, stirring, just until wilted. Season with salt and pepper. Remove from heat.
- Whisk eggs with 1 tsp salt and ¼ tsp pepper in a large bowl. Stir in the spinach mix. Pour into a baking dish, top with feta, and bake for 10-15 minutes until set. Let cool for 2 minutes.
- Lift the frittata out and cut into 5 equal pieces. Spread some cream cheese on each tortilla. Place one egg slice near the bottom, fold in the sides, then roll up tightly.
- Heat pan over medium heat. Cook seam-side down for 3-4 minutes per side until warm and lightly golden.
- To store: Wrap in foil. Keep in the fridge for up to 3 days or freeze for up to 3 months. Reheat in the microwave, skillet, or 350°F (175°C) oven.
Notes
Nutrition
Tips & Variations
- Add More Veggies: Toss in diced peppers, mushrooms, or courgette for extra nutrients and flavour.
- Switch Up the Cheese: Try goat cheese, cottage cheese, or even grated mozzarella for a milder flavour.
- Boost the Protein: Add cooked chicken breast or smoked salmon if you want to make these wraps even more filling.
- Low-Carb Option: Swap the tortilla for a low-carb wrap or collard green leaf.
- Dairy-Free Alternative: Use dairy-free cream cheese and feta-style vegan cheese for a completely dairy-free version.
If you make this recipe, please be sure to leave a review and rating below! To see more recipes, follow along on Instagram, Facebook or Tik Tok!
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