These easy and healthy meal prep spinach and feta wraps are the perfect breakfast for busy mornings! Made with sautéed spinach, sun dried tomatoes, fluffy eggs, and salty feta. This Starbucks copycat is way better than the original (and cheaper)!
I've been know to frequent Starbucks on busy mornings, but that can really add up. A coffee and breakfast can easily be over $10. Plus if you get in the habit of going every day, it can become an expensive habit.
Last year I started a break up with Starbucks series, and the Chicken Sausage Breakfast Sandwiches have been one of the most popular recipes on the blog!
This time we're taking on the spinach feta wrap! These wraps are easy to put together, and freeze perfectly. I love that they still come out juicy and not dry after reheating.
I also love that they are a bit more substantial than the original Starbucks version, which sometimes has too much wrap and not enough filling. They are one of my favorite easy and healthy breakfasts. I warm one of these up in the morning and can eat it in the car or while sitting at my desk getting work done.
I opted to make mine with the whole egg, but you can also make them with egg whites too.
- Chop up your spinach before sautéing it so you don''t get stringy bites of spinach.
- Prep these in the beginning of the week and freeze for an easy grab and go breakfast.
These copycat Starbucks spinach and feta wraps are made with a few simple ingredients. They should be easily available at your local grocery store.
- Extra virgin olive oil - You can use this, or also use some of the oil from the sun dried tomatoes!
- Eggs - I like to use whole eggs in this recipe, but Starbucks uses egg white in theirs. If you prefer egg whites, you will need about 2.5 cups of egg whites, or one large carton of egg whites. If using fresh eggs, thats about 20 eggs worth of egg whites.
- Onion - One small white or yellow onion, finely diced. You can substitute for a shallot if you have that on hand. You can also omit if you don't like onion which will make me sad. Or you can cook them down until they are very soft and you won't notice them!
- Garlic clove - Use fresh garlic, as always.
- Fresh spinach - I use fresh spinach in this recipe. Give the spinach a few rough chops before wilting it. This will help eliminate bites of stringy spinach when eating the wrap. Regular or baby spinach is fine.
- Sun dried tomatoes - Buy the jarred kind in olive oil. Chop them into smaller pieces.
- Red pepper flakes - These are optional, but don't make the wraps spicy at all. Just gives it a tiny flavor boost.
- Feta cheese - I always recommend buying feta cheese in the block form in brine. Trader Joe's sells this version. Feta in brine tastes better, keeps a better texture, and lasts longer than pre-crumbled feta.
- Whole wheat wraps - I also used a Trader Joe's version of whole wheat tortillas which works well. You can use any type of tortilla or wrap you like, as long as they are about 8 inches in size. You can use low-carb tortillas to make them even healthier.
How to make spinach and feta wraps
Let's make these delicious breakfast wraps so you can have an easy breakfast done for the week!
We can break this recipe down into 3 steps:
- Make the spinach filling.
- Cook the eggs.
- Assemble the wraps.
First make the spinach filling. Heat about 1 teaspoon of olive oil in a large nonstick skillet on medium-low heat, and sauté onions for 5 minutes. You can also use oil from the jar of sun dried tomatoes for an extra pop of flavor! Add in the garlic and cook while stirring for about 1 minute, until fragrant.
It's going to look like you have A LOT of chopped spinach, but it will wilt down. It won't fit in the pan all at once, so add it in batches, allowing it to cook down a little in between until it can all fit in the pan. Stir occasionally.
When most of the spinach has wilted, after about 5 minutes, add in the sun dried tomatoes. Cook for about 5 minutes more. Add salt and pepper to taste.
Spread the mixture over a paper towel lined large plate or cutting board. Divide into 8 portions.
To dive it easily, spread the mixture into a rectangular shape. Divide in half, then divide each of those halves into 4 equal portions.
Next make the eggs. Add all the eggs into a medium bowl and lightly beat them.
Heat the same large skillet over medium-low heat. Spray generously with nonstick cooking spray. Pour in egg mixture and add in red pepper flakes if using, plus a pinch of salt.
Scramble the eggs to your texture preference, but don't over cook them!
I like a softer curd scrambled egg. To do this keep stirring the eggs slowly while cooking, scraping the eggs up form the bottom of the pan as you go for about 8-10 minutes.
When eggs are mostly cooked, turn off heat and stir a few more times. Sprinkle with Italian seasoning, and season with salt and pepper.
Now it is time to assemble the wraps. Add equal portions of cooked egg and spinach mixture to each wrap. Add 2 teaspoons of crumbled feta to the top of the egg. Wrap like a burrito.
How to wrap a breakfast wrap
If you would like to eat the wraps now - Heat up a large skillet over medium-high heat. Put the wrap seam side down on the skillet and heat for a couple of minutes until tortilla is golden brown. Use a plate to weigh down if needed. Flip and brown the other side. You could also use a sandwich press if you have one.
If you want to make these to freeze for later - Wrap them in foil, plastic wrap, or parchment paper. Freeze for about 1 hour then transfer to a gallon size freezer bag, squeezing out as much air as you can.
Don't forget to date and label your freezer bag!
To reheat these wraps from frozen, remove the foil, parchment or plastic wrap from the frozen wrap. Microwave for 1 minute, then transfer to a toaster oven and bake for 10 minutes until inside is warmed throughout.
You can easily adjust this recipe to make it your own! Here are a few of my favorite variations.
- Substitute the feta cheese for goat cheese. This will make the wraps creamy and cheesy.
- If you don't like feta or goat cheese, you can also try pepper jack.
- If you want to add some more veggies to the mix, you can try adding diced red bell peppers and sauté them with the onions and garlic.
- Swap out the spinach for chopped kale if you prefer that.
- If you don't like sun dried tomatoes, swap them out for roasted red peppers.
- Add in a dash of hot sauce if you want some heat.
- Make it lunch! Add some sliced chicken breast to the wrap for a healthy and filling protein packed lunch wrap.
- Make them gluten free by using gluten free wraps.
Frequently Asked Questions
If you want to use frozen spinach instead of fresh, use about 20 ounces of frozen spinach. Thaw it and squeeze out as much liquid as you can. Sauté the frozen spinach with the sun dried tomatoes.
Absolutely! These wraps are designed to make ahead of time and freeze.
Any questions? I'd love to help! Drop a comment below or send me an email!
Spinach and Feta Breakfast Wrap (Starbucks Copycat)
- 2 teaspoons Extra virgin olive oil
- ½ cup Onion finely diced, about 1 small onion
- 1 Garlic clove minced
- 12 ounces Fresh spinach roughly chopped
- ½ cup Sun dried tomatoes in olive oil chopped and drained of oil
- 12 Eggs lightly beaten
- ¼ teaspoon Red pepper flakes optional
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 2 ounces Feta cheese in block and brine, crumbled
- 8 Whole wheat wraps
- Heat about 1 teaspoon of olive oil in a large skillet on medium-low heat, and sauté onions for 5 minutes.
- Add in the garlic and cook while stirring for about 1 minute, until fragrant.
- Add the chopped spinach in batches until it can all fit in the pan. Stir occasionally.
- When most of the spinach has wilted, after about 5 minutes, add in sun dried tomatoes. Cook for about 5 minutes more. Add salt and pepper to taste.
- Spread mixture over a plate lined with paper towels and drain. Divide into 8 portions.
- Heat the same large skillet over medium-low heat. Spray with nonstick cooking spray. Pour in eggs and add in red pepper flakes if using, plus a pinch of salt.
- Scramble eggs*. When almost finished cooking, add in Italian seasoning and mix. Add salt and pepper to taste. When cooked through, remove from heat and divide into 8 equal portions.
- Add 1 portion of spinach mixture and 1 portion of egg mixture to a tortilla. Top with 2 teaspoons of crumbled feta cheese. Wrap the filling in the tortillas like a burrito.
TO EAT NOW
- Heat up a large skillet over medium heat. Put the wrap seam side down on the skillet and heat until tortilla is golden brown. Use a plate to weigh down if needed. Flip and brown the other side. Serve.
TO FREEZE FOR LATER
- Wrap in foil, parchment paper, or plastic wrap, and add wraps to a gallon size freezer bag. Freeze the wraps for later use. Don’t forget to date and label your freezer bag!
TO REHEAT FROM FROZEN
- Remove the wrapping from the frozen wrap and microwave for 1 minute, then transfer to a toaster oven and bake for 10 minutes until inside is warmed throughout.
Hey good lookin', what ya got cookin'? I'm Lauren and I love to teach you how to make the good stuff, from scratch! I use fresh quality ingredients to create impressive but approachable restaurant worthy recipes.