Copycat Spinach, Feta and Egg White Wraps

These Copycat Spinach, Feta and Egg White Wraps are the kind of breakfast that feels light but satisfying, simple but packed with flavor. Inspired by a certain famous coffee shop favorite, these wraps are filled with sautéed spinach, creamy feta, tangy sundried tomatoes, and fluffy egg whites, all wrapped in warm whole wheat lavash. It’s the kind of meal that makes you feel good from the first bite to the last.

Behind the Recipe

This recipe was born out of wanting something healthy, warm, and portable during a busy week. I remembered how much I loved grabbing those spinach and egg white wraps on the go, but wanted a version I could make at home — fresher, cheaper, and maybe even better. After a few tests (and a few burnt pitas), this version hit the sweet spot: tender, cheesy, satisfying, and totally meal-prep friendly.

Recipe Origin or Trivia

The spinach, feta, and egg white wrap rose to fame as a popular item at major coffee chains, especially for those looking for a high-protein, lower-calorie breakfast. It pulls inspiration from Mediterranean flavors — think tangy feta, hearty greens, and olive oil. By using lavash or pita, it also mirrors flatbread-style wraps found in Middle Eastern and Greek cuisine.

Why You’ll Love Copycat Spinach, Feta and Egg White Wraps

Whether you’re meal-prepping for the week or need a quick bite before school or work, these wraps are a total win.

Versatile: Great for breakfast, lunch, or a quick dinner on the go.

Budget-Friendly: More affordable than store-bought or café versions.

Quick and Easy: Ready in under 20 minutes from start to finish.

Customizable: Add mushrooms, swap cheeses, or switch up the greens.

Crowd-Pleasing: Even picky eaters will love the creamy, cheesy filling.

Make-Ahead Friendly: Wrap and reheat for busy mornings.

Great for Leftovers: Keeps well in the fridge and tastes just as good the next day.

Chef’s Pro Tips for Perfect Results

A few small tricks go a long way in making these wraps shine.

1. Sauté shallots first: This adds depth and a sweet oniony base.
2. Don’t overcook the egg whites: Keep them tender, not rubbery.
3. Use a large skillet: It helps cook the spinach and egg evenly.
4. Warm your lavash first: A quick toast makes them pliable and more flavorful.
5. Wrap tightly and grill lightly: A final press in the pan crisps the outside and seals in the goodness.

Kitchen Tools You’ll Need

You’ll only need a few basics — and maybe some foil if you’re meal-prepping.

Nonstick skillet: To cook shallots, spinach, and eggs with minimal oil.

Spatula: For stirring and scrambling the egg whites.

Sharp knife: To slice the shallots and chop the tomatoes.

Cutting board: For prepping your ingredients.

Spray bottle or olive oil mister: Helps control the amount of oil used.

Foil or parchment paper: Perfect for wrapping and storing.

Ingredients in Copycat Spinach, Feta and Egg White Wraps

These wraps are built from a handful of wholesome ingredients that combine to deliver rich flavor and perfect texture.

1. Shallots: 2, sliced. Provide a soft, slightly sweet onion flavor.
2. Olive Oil Spray: For sautéing without excess fat.
3. Fresh Spinach: 5 oz. Wilts down beautifully and adds color and nutrients.
4. Sundried Tomatoes (in oil): 2 oz, chopped. Brings tangy, savory richness.
5. Liquid Egg Whites: 1.5 cups. High-protein and low-fat base for the filling.
6. Kosher Salt: To taste. Enhances all the flavors.
7. Fresh Cracked Pepper: To taste. Adds warmth and mild spice.
8. Italian Seasoning: 1/2 teaspoon. Brings herbaceous depth to the eggs.
9. Fat Free Feta Cheese: 2 oz, crumbled. Tangy, salty, and creamy.
10. Fat Free Mozzarella Cheese: 1 cup. Adds melty texture and mild flavor.
11. Whole Wheat Flax Pita or Lavash: 4 wraps, Joseph’s brand preferred. Provides a soft, hearty vessel for the filling.

Ingredient Substitutions

Make it work with what you’ve got:

Shallots: Red or yellow onion will do.

Olive Oil Spray: Use a teaspoon of olive oil if preferred.

Spinach: Try kale or arugula for a twist.

Sundried Tomatoes: Fresh cherry tomatoes, sautéed, can be subbed.

Egg Whites: Use 4 whole eggs if you’re not avoiding yolks.

Feta: Regular feta or goat cheese can replace fat-free.

Mozzarella: Use full-fat if you like it creamier.

Lavash or Pita: Any whole grain wrap will work.

Ingredient Spotlight

Sundried Tomatoes: These little flavor bombs bring a sweet, tangy, slightly smoky edge that makes the whole wrap pop.

Liquid Egg Whites: A lean protein hero — they cook fast and soak up flavor from herbs and vegetables, making them ideal for wraps.

Instructions for Making Copycat Spinach, Feta and Egg White Wraps

This one’s all about layering flavors and textures just right. Let’s build it step-by-step.

1. Preheat Your Equipment:
   Set a nonstick skillet over medium heat and lightly coat with olive oil spray.
2. Combine Ingredients:
   Add sliced shallots to the pan and sauté until soft, about 3 minutes. Add spinach and cook until wilted, then stir in chopped sundried tomatoes.
3. Prepare Your Cooking Vessel:
   Push the veggies to one side of the skillet. Spray again lightly if needed. Pour in the liquid egg whites, season with salt, pepper, and Italian seasoning.
4. Assemble the Dish:
   Stir gently to scramble until eggs are just set. Turn off heat and fold in feta and mozzarella until slightly melted.
5. Cook to Perfection:
   Warm each lavash or pita briefly on a dry pan or in the microwave to soften. Spoon filling into the center, fold tightly into a wrap.
6. Finishing Touches:
   If desired, place the wrap seam-side down in the skillet and toast for 1–2 minutes per side until golden and crisp.
7. Serve and Enjoy:
   Slice in half and serve warm. Great with fruit, coffee, or a green smoothie.

Texture & Flavor Secrets

These wraps hit every note: creamy egg whites, melty cheese, chewy sundried tomato bits, and wilted greens inside a soft, lightly crisped wrap. The mix of tangy, savory, and herby flavors makes each bite feel balanced and satisfying without being heavy.

Cooking Tips & Tricks

Small touches make a big difference:

• Pat sundried tomatoes dry to avoid soggy wraps.
• Don’t overcook the eggs — soft and fluffy is the goal.
• Mix in herbs just before eggs are done for fresh flavor.
• Double the filling for meal prep and freeze extra portions.

What to Avoid

Here’s what to skip for the best wraps possible:

• Don’t skip warming the wrap — it’ll crack when you roll.
• Avoid overloading with filling — it will spill out during cooking.
• Don’t overcook the eggs — rubbery texture ruins the wrap.
• Avoid skipping seasoning — herbs and salt bring everything together.

Nutrition Facts

Servings: 4
Calories per serving: 280

Note: These are approximate values.

Preparation Time

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

Make-Ahead and Storage Tips

These wraps were made for meal-prepping. Assemble and wrap them tightly in foil or parchment. Store in the fridge for up to 4 days. To reheat, unwrap and warm in a skillet or toaster oven for best texture. You can also freeze them — just thaw overnight in the fridge before reheating.

How to Serve Copycat Spinach, Feta and Egg White Wraps

These wraps shine with a side of fresh fruit, a yogurt parfait, or a green juice. For a brunch spread, serve them halved on a platter with salsa, hot sauce, or avocado on the side. They also make a great on-the-go lunch with baby carrots or hummus.

Creative Leftover Transformations

If you’ve got extra filling or leftover wraps, try:

• Adding to a grain bowl with brown rice and tahini drizzle.
• Stuffing into a quesadilla with extra cheese.
• Serving as a topping over avocado toast.

Additional Tips

• Use a silicone spatula to gently scramble the eggs.
• Add spinach in batches if your pan is small — it wilts quickly.
• Let wraps cool slightly before slicing to keep the filling intact.

Make It a Showstopper

Cut the wraps in halves on a diagonal, stack them on a platter with a sprig of parsley or basil, and drizzle with balsamic glaze for an elevated brunch look. Toasting the outside adds that irresistible golden crisp.

Variations to Try

• Greek Style: Add kalamata olives and cucumber slices.
• Spicy Kick: Stir in chopped jalapeños or crushed red pepper.
• Southwest Version: Swap Italian herbs for cumin and add black beans.
• Veggie Lover: Add mushrooms, peppers, or zucchini to the filling.
• Pesto Twist: Spread pesto inside the wrap before filling.

FAQ’s

Q1: Can I use whole eggs instead of egg whites?
A1: Yes! Use about 4 whole eggs in place of the liquid egg whites.

Q2: Is this recipe freezer-friendly?
A2: Definitely. Wrap individually in foil and freeze. Reheat in a skillet or oven.

Q3: What if I don’t have lavash?
A3: Use any whole wheat wrap or large tortilla.

Q4: Can I use regular feta and mozzarella?
A4: Yes, it will be slightly richer but just as delicious.

Q5: Can I add meat to this?
A5: Sure! Try diced turkey sausage or lean ham.

Q6: What’s the best way to reheat these?
A6: Toast in a skillet for a crispy outside and warm interior.

Q7: Can I prep the filling ahead of time?
A7: Yes. Store it in an airtight container for up to 3 days.

Q8: What’s the best way to wrap them without tearing?
A8: Warm the wrap first and don’t overfill.

Q9: Can I make this dairy-free?
A9: Use dairy-free cheese alternatives and it works just fine.

Q10: What herbs can I use besides Italian seasoning?
A10: Try dill, oregano, or basil for a flavor twist.

Conclusion

Copycat Spinach, Feta and Egg White Wraps are a fresh, flavorful, and feel-good way to start your day. Light yet satisfying, portable yet gourmet, they’re everything you want in a homemade breakfast. Whether you’re meal prepping or cooking fresh, trust me, these wraps are going to be your new morning favorite.

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