Spinach Feta Egg White Wraps – Egg Cottage Cheese Bake

If you’re looking for a breakfast or brunch recipe that’s light, flavorful, and packed with protein, these Spinach Feta Egg White Wraps are about to become your new favorite. Imagine tender ribbons of fresh baby spinach, sun-dried tomatoes with a hint of olive oil, creamy cottage cheese, and the tang of feta—all baked together into a fluffy, savory egg white base. It’s like a Mediterranean-inspired breakfast that’s both hearty and guilt-free.

Trust me, this is one of those recipes where you can smell it cooking from across the kitchen and instantly feel excited to dig in. The colors alone—vibrant greens, pops of red, and golden melted cheese—make it feel like a special occasion, even on a busy weekday morning.

Recipe Origin

This dish is inspired by Mediterranean flavors and classic brunch bakes. It combines fresh vegetables, creamy cheeses, and high-protein egg whites into a satisfying breakfast casserole that’s perfect for meal prep or weekend indulgence.

Kitchen Tools You’ll Need

• Large mixing bowl
• Whisk or fork
• Baking dish (8×8 or similar)
• Knife and cutting board
• Oven

Why You’ll Love Spinach Feta Egg White Wraps

Protein-Packed

Egg whites and cottage cheese provide lean protein to keep you energized all morning.

Flavorful

Sun-dried tomatoes, Italian seasoning, and feta cheese bring bold, Mediterranean-inspired flavors that make every bite exciting.

Easy to Make

Simple ingredients, minimal prep, and straightforward baking—perfect for beginners or busy mornings.

Versatile

Serve it as a standalone breakfast, slice into wraps for an on-the-go meal, or pair with a light salad for brunch.

Healthy and Low-Fat

Using fat-free feta and reduced-fat cottage cheese keeps this dish light while still indulgent in flavor.

Chef’s Pro Tips for Perfect Results

• Make sure your spinach is tightly packed and finely sliced so it integrates well with the egg mixture.
• Preheat your oven to ensure the bake cooks evenly.
• Let the bake rest for a few minutes after removing it from the oven to make slicing into wraps easier.

Ingredients in the Egg White Bake

Spinach

Fresh baby spinach cut into ribbons provides vibrant color, a gentle earthy flavor, and a boost of nutrients.

Sun-Dried Tomatoes

Julienne-cut sun-dried tomatoes packed in olive oil bring a tangy sweetness that complements the creamy cheeses beautifully.

Egg Whites

The main base, creating a fluffy, protein-rich texture that’s light but filling.

Cottage Cheese

Adds creaminess and helps bind the egg mixture together.

Italian Seasoning & Spices

A blend of Italian herbs, red pepper flakes, garlic powder, salt, and black pepper infuses the bake with layered, aromatic flavors.

Cheeses

Parmesan adds nutty, salty depth while feta provides a tangy punch. Both cheeses melt into the egg white base for irresistible creaminess.

Optional Spread

A mix of cottage cheese, Parmesan, sun-dried tomatoes, and hot pepper sauce creates a flavorful spread for rolling the bake into wraps.

Wrap Ingredients

Whole wheat lavash bread, fresh baby spinach, and feta crumbles finish off the Mediterranean-inspired wraps.

(Note: the full ingredients list, including measurements, is provided in the recipe card directly below.)

Instructions

Prep Your Ingredients

Preheat your oven to 350°F. Cut spinach into ribbons, dice sun-dried tomatoes if necessary, and gather all cheeses.

Sauté Spinach and Tomatoes

In a skillet, heat oil from the sun-dried tomato jar and briefly sauté the spinach and sun-dried tomatoes until wilted and fragrant.

Mix the Egg Base

In a large mixing bowl, combine egg whites, cottage cheese, Italian seasoning, red pepper flakes, garlic powder, salt, black pepper, and Parmesan cheese. Stir in the sautéed spinach and tomatoes, along with crumbled feta.

Bake the Casserole

Pour the mixture into a greased baking dish and bake for 25–30 minutes, or until the egg whites are set and lightly golden on top.

Prepare the Spread

While the bake is cooling slightly, mix cottage cheese, Parmesan, sun-dried tomatoes, and hot pepper sauce to make a creamy, flavorful spread.

Assemble the Wraps

Cut slices of the baked egg and cottage cheese mixture, spread with your prepared topping, add fresh spinach and feta, then roll tightly in whole wheat lavash bread.

Serve and Enjoy

These wraps are perfect warm, straight from the oven, or chilled for a quick grab-and-go breakfast.

Nutrition Facts

Servings: 6 wraps
Calories per serving: ~220–250 (depending on cheese choice)

Preparation Time

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

How to Serve Spinach Feta Egg White Wraps

• Breakfast or Brunch: Serve with fresh fruit or a light salad.
• On-the-Go: Wraps are perfect for packed lunches or post-workout meals.
• Side Pairings: A dollop of Greek yogurt or salsa complements the flavors beautifully.

Make-Ahead and Storage Tips

• Bake the egg mixture a day ahead for easy assembly in the morning.
• Store individual wraps in airtight containers in the fridge for up to 3 days.
• Reheat in the oven or microwave until warmed through.

Variations to Try

• Add sautéed mushrooms or bell peppers for extra veggie flavor.
• Swap feta for goat cheese or mozzarella for a different cheese profile.
• Spice it up with a pinch of cayenne or hot paprika.

Additional Tips

• For creamier wraps, reduce the liquid in cottage cheese slightly.
• Roll tightly to prevent fillings from spilling out.
• Use lavash or other flatbreads for easy handling and portability.

FAQ Section

Q1: Can I make this dish vegetarian?
A1: Yes! This recipe is already vegetarian-friendly with no meat included.

Q2: Can I use whole eggs instead of egg whites?
A2: Absolutely. The bake will be slightly richer and less low-fat.

Q3: Can I freeze these wraps?
A3: Yes—wrap them tightly in foil and freeze for up to 1 month. Thaw and reheat before eating.

Q4: How do I keep the spinach from releasing too much water?
A4: Sauté it briefly and drain excess moisture before adding to the egg mixture.

Q5: Can I make this dairy-free?
A5: Swap cottage cheese and feta with plant-based alternatives.

Q6: How spicy is the hot pepper sauce?
A6: Adjust according to preference or omit for a milder flavor.

Q7: Can I add more vegetables?
A7: Yes—zucchini, mushrooms, or bell peppers all work well.

Q8: Can I make smaller individual portions?
A8: Sure—use a muffin tin for mini egg white bakes.

Q9: How should I store leftovers?
A9: Keep in an airtight container in the fridge for up to 3 days.

Q10: Can I meal prep these for the week?
A10: Absolutely—bake once, assemble wraps daily for a quick, protein-packed breakfast.

Conclusion

Spinach Feta Egg White Wraps are an easy, nutritious, and flavorful way to start your day. High in protein, low in fat, and packed with Mediterranean-inspired ingredients, they’re perfect for breakfast, brunch, or even a light dinner. Make a batch ahead, assemble your wraps, and enjoy a satisfying, healthy meal anytime.

Print