Light, savory Spinach and Feta Wraps made with egg whites and pesto are perfect for a grab-and-go breakfast or lunch.
Y’all know that I love to cook, right? So it goes without saying that I also love to eat! So does BeeBop. And as much as I’d enjoy eating anything and everything I want, I just wasn’t built for that.
You know those people who can eat all day long, anything at all, and never gain an ounce? Yeah, that’s not me. I’ve always had to watch my weight, and sometimes it gets away from me. I was a chubby child, and I grew up to be a chubby adult.
When I start not wanting to step on the bathroom scales because I know I don’t want to see the numbers, I have to look for ways to increase my activity and find healthier recipes to enjoy for a time.
That’s when options like this wrap come in handy. I used convenient packaged egg whites from the dairy section of my grocery store for these. Grab some next time you’re shopping and give these Spinach and Feta Wraps a try.
Recipe Snapshot
Cuisine: American
Cooking Method: Stovetop
Total Time: 15 Minutes
Servings: 2 wraps
Primary Ingredient(s): Egg whites, pesto, spinach, feta, tomatoes, flat bread
Skill Level: Easy
What You’ll Like About This Recipe
- It’s high in protein and fiber and low in fat, thanks to egg whites and whole‑wheat wraps.
- Takes only about 10 minutes to cook from start to finish.
- It has nice bright flavors from pesto, fresh tomatoes, and tangy feta cheese.
Ingredient Notes
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- Egg whites — Egg whites are protein-rich and light. I often use the packaged liquid egg whites from the store’s dairy case. Of course, you can always use whole eggs if you prefer.
- Pesto — Adds herb flavor and moisture without needing additional oil. Use purchased pesto or homemade.
- Fresh spinach — Fresh baby spinach wilts easily into the eggs for an additional nutrient boost and color.
- Feta cheese — Feta is crumbled over the cooked egg and spinach mixture for a layer of creaminess.
- Tomatoes — Sliced fresh tomatoes offer juiciness and contrast.
- Flatbread or whole‑wheat wraps — Choose pliable wraps that hold the filling well.
The complete ingredient list with detailed measurements is included in the printable recipe card at the bottom of this post.
How to Make Spinach and Feta Wraps
- Spray a nonstick 10-inch skillet with cooking spray and place it over medium heat.
- In a small bowl, beat the egg whites and pesto together with a fork.
- Pour the egg-pesto mixture into the hot skillet.
- Stir in the spinach.
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- As the eggs start to set, lift the edges with a spatula, allowing uncooked eggs to flow to the bottom of the skillet. Cook until eggs are set but still moist.
- Sprinkle the top of the egg mixture with feta. Cover the pan and cook for 1 minute longer. Cut the cooked egg mixture in half.
- Spread mayonnaise on one side of a flatbread. Top with half the sliced tomatoes, then one half of the cooked egg and cheese mixture. Roll up and secure with a toothpick or wrap in parchment. Repeat with the remaining flat bread.
Recipe Tips & Variations
- Cook egg whites on medium-low heat to avoid overcooking.
- Don’t cook the spinach too long. It should be tender, but not mushy.
- Use light mayonnaise or yogurt-based spread to reduce fat.
- Add chopped sun‑dried tomatoes or roasted red peppers for extra color and flavor.
- Use shredded mozzarella or goat cheese instead of feta.
- Add a pinch of red pepper flakes if you’d like a little heat.
Serving Suggestions
- Pair these wraps with a side of Watermelon Mint Salad and chilled iced tea for a light brunch.
- Serve wraps alongside a simple green salad (try my Fresh Salad Greens with Classic Vinaigrette recipe) and a cup of Tomato Tarragon Soup for a satisfying lunch.
How to Store / Reheat
Store tightly wrapped in the fridge for up to 3 days. Warm in a 350°F oven or microwave until heated through.
Questions About Spinach and Feta Wraps
Yes, you can! For a dairy-free version, leave out the feta or substitute it with a plant-based feta alternative. Many brands now offer dairy-free cheeses that crumble and taste similar to traditional feta. Just check for one that melts or softens slightly when warmed for best results.
Yes, they travel well. After assembling, wrap each tightly in parchment or foil and refrigerate. Pack with a cold pack to keep them fresh for several hours. If you’re taking them to work or school, they can be eaten chilled or slightly warmed.
Have a question or thought to share?
If you have a question about the recipe or if you’ve made it and want to share how it turned out, I would truly enjoy hearing from you. Just scroll down to leave a comment or add your star rating.
Thank you for stopping by. It means a lot to have you here.
Recipe
Spinach and Feta Wraps
Ingredients
- 1 cup egg whites
- 2 teaspoons prepared basil pesto
- 1 ½ cups chopped fresh baby spinach leaves
- ⅓ cup crumbled feta cheese
- 2 tablespoons light mayonnaise
- 2 whole-wheat flat breads
- 2 medium tomatoes thinly sliced
Instructions
- Spray a nonstick 10-inch skillet with cooking spray and place it over medium heat.
- In a small bowl, beat the egg whites and pesto together with a fork.1 cup egg whites, 2 teaspoons prepared basil pesto
- Pour the egg-pesto mixture into the hot skillet.
- Stir in the spinach.1 ½ cups chopped fresh baby spinach leaves
- As the eggs start to set, lift the edges with a spatula, allowing uncooked eggs to flow to the bottom of the skillet. Cook until eggs are set but still moist.
- Sprinkle the top of the egg mixture with feta. Cover the pan and cook for 1 minute longer. Cut the cooked egg mixture in half.⅓ cup crumbled feta cheese
- Spread mayonnaise on one side of a flatbread. Top with half the sliced tomatoes, then one half of the cooked egg and cheese mixture. Roll up and secure with a toothpick or wrap in parchment. Repeat with the remaining flat bread.2 tablespoons light mayonnaise, 2 whole-wheat flat breads, 2 medium tomatoes
Notes
- Use medium-low heat when cooking the eggs to keep them soft and tender.
- Wrap tightly in parchment or foil for easy storage or meal prep. These wraps hold up well in the fridge and reheat easily in a microwave or toaster oven.
Nutrition Information
Nutrition information is calculated by software based on the ingredients in each recipe. It is an estimate only and is provided for informational purposes. You should consult your healthcare provider or a registered dietitian if precise nutrition calculations are needed for health reasons.
— This post was originally sponsored by AllWhites Liquid Egg Whites and published on September 22, 2015. It has been updated with additional information.
Love everything that’s in these wraps! I’m a sucker for anything green and red in my food! I should have made this for lunch today!
These look so scrumptious. I could eat them all day long. I’m like you, working in this industry can be tough on the waistline. I’m working out again. It’s not fun, but I figure I may as well start somewhere.
This wrap looks so good! It’s the perfect way to start the day or the perfect lazy supper dish. Love that it’s packed full of spinach too….yum!
Definitely starts my day off right with a big boost of protein, plus all that lovely spinach, feta, and tomatoes. Yum!
Oh my! I sooo get you. O looove to eat but my body shows it right away…so I appreciate recipes and tips like these. Thanks!
You’re welcome, Melissa. AllWhites is a very convenient way to make quick, healthy recipes.
This looks like such a delicious and healthy way to start the day – that protein boost can’t be a bad thing! And yeah, the older I get, the more I struggle with my weight…
I don’t remember any time in my life that I didn’t struggle with my weight. Up and down, up and down. Right now it’s up :-( so I’m trying to enjoy more healthful options.
Ok these wraps seriously may just be dinner tonight! I need something quick and easy and I LOVE Feta cheese :)
Me, too Ashley! The feta is really so good with the spinach and AllWhites in this wrap.
The All Whites are calling my name! You really hit a great combination there – healthy eggs, nutritious spinach, lovely cheese and “maters”! Yippee!
Miss P
Gotta have the ‘maters. Got to.
These wraps look delicious! And AllWhites sounds like a great alternative to whole eggs. :)
Thanks, Erin. AllWhites are a great product to use in place of whole eggs because they are real eggs. Nothing artificial, just all egg whites!
I LOVE egg white omelets. To me they don’t taste any different than regular yolk omelets. I’ve never added one to a wrap though. Great idea. I’m sure I’d love this!
I agree, Renee. I don’t miss the yolks at all. You can make any kind of omelet you like and fold it all up into a wrap. Makes it very portable, too. Great for busy days when you need to eat on the run!
I’d gladly eat this for breakfast, lunch or dinner! All of my favorite foods!
Yes, it’s one of those any time meals for sure!
This looks delicious! I love AllWhites, I always keep them in my refrigerator!
They are very convenient, Lauren, and do keep for quite some time in the fridge.
This would make a great lunch, but I also think it would be the perfect way to start my day!
Yep. It works for any time of day, Sues.
You wouldn’t know it was only the whited with all the flavor here. YUM!
You’re right, Stephanie. You really don’t miss the yolks at all.
This is a great combination! I love tomatoes and eggs
Me, too, Teresa. An all-whites omelet with lots of tomatoes, peppers, and onions is another favorite breakfast for me!