Make-Ahead Egg, Spinach and Feta Wraps Recipe | Easy & Healthy Breakfast Meal Prep
Mornings are hectic, and finding a healthy breakfast option that’s quick, satisfying, and packed with nutrients can often seem impossible. That’s where these make-ahead Egg, Spinach, and Feta Wraps come in — a protein-packed, freezer-friendly, and absolutely delicious meal prep breakfast recipe.
This spinach and egg wrap recipe is the perfect grab-and-go solution, especially if you’re rushing to work, packing a school lunch, or just trying to eat healthy. It features a mix of fluffy scrambled eggs, soft sautéed spinach, and creamy feta cheese wrapped inside a warm whole-wheat tortilla — making for a high-protein breakfast that will keep you energized and full for hours.
These wraps are ideal for vegetarians, great for Mediterranean dieters, and a smart choice for anyone looking for low-effort make-ahead meals. Also, they reheat beautifully from the fridge or freezer, making them a favorite for busy mornings, weight loss meal plans, and even brunch meal prep. If you’re looking for a healthy breakfast wrap recipe, try these easy freezer-friendly breakfast wraps.
🥙 Why You’ll Love This Make-Ahead Egg, Spinach and Feta Wrap Recipe
If you’re looking for a healthy breakfast meal prep idea that’s quick, customizable, and freezer-friendly, this recipe is for you! These Make-Ahead Egg, Spinach and Feta Wraps are perfect for anyone with a busy lifestyle — packed with protein, fiber, and Mediterranean flavor to fuel your morning the smart way.
✅ Perfect for Meal Prep
These wraps store beautifully in the fridge or freezer, making them a go-to for weekly breakfast meal prep.
🥗 High Protein & Low Carb
Each wrap is packed with protein-rich eggs and feta, while keeping carbs in check — ideal for low carb breakfast diets.
🧀 Mediterranean Flavor
Enjoy the vibrant taste of spinach and tangy feta — a delicious nod to Mediterranean diets known for their health benefits.
🚫 No More Skipping Breakfast
Say goodbye to rushed mornings. These wraps make it easy to enjoy a grab-and-go breakfast anytime.
👨👩👧👦 Loved by the Whole Family
Kid-approved, adult-loved — customize them with extra veggies, cheese, or spice to suit every taste.
🛒 Ingredients You’ll Need for Make-Ahead Egg, Spinach and Feta Wraps
These healthy, protein-packed breakfast wraps come together with just a few simple ingredients. Below is a list of everything you’ll need to make this meal-prep friendly spinach and feta egg wrap recipe. All ingredients are easy to find, affordable, and perfect for a high-protein, low-effort breakfast option.
- 8 large eggs – great source of protein and healthy fats (learn about egg nutrition)
- 1/4 cup milk – helps make the eggs fluffy (use almond or oat milk for dairy-free)
- Salt & freshly ground black pepper – to taste
- 1 tbsp olive oil or butter – for cooking the spinach and eggs
- 3 cups fresh spinach – loaded with iron and antioxidants
- 1/2 cup crumbled feta cheese – adds creamy, tangy flavor with fewer calories than most cheeses
- 6 whole wheat tortillas – fiber-rich, nutritious wrap base (or go gluten-free if needed)
- Optional: garlic powder, diced onions, mushrooms, or red bell peppers for added flavor and nutrients
💡 Ingredient Tips for Variations:
- Use low-carb tortillas to make this recipe keto-friendly.
- Swap feta for vegan cheese to make a plant-based version.
- Mix in chopped turkey sausage for added protein and flavor.
For more on how these ingredients support a healthy diet, check out this detailed guide on healthy breakfast foods on Healthline.
🥙 How to Make Egg, Spinach And Feta Wraps (Step-by-Step)
Making these Make-Ahead Egg, Spinach, and Feta Wraps is quick and simple. Follow this step-by-step guide to create healthy, protein-packed breakfast wraps you can freeze and enjoy all week!
- Whisk the Eggs: In a large bowl, whisk 8 large eggs with 1/4 cup milk, salt, pepper, and 1/4 tsp garlic powder (optional) until well combined and fluffy.
- Sauté the Spinach: In a non-stick skillet over medium heat, add 1 tablespoon olive oil and sauté 3 cups chopped spinach until wilted (about 2 minutes).
- Scramble the Eggs: Pour in the egg mixture and cook on medium-low heat. Gently stir with a spatula until eggs are softly scrambled.
- Add the Feta: Remove from heat and fold in 1/2 cup crumbled feta cheese for a creamy Mediterranean flavor.
- Assemble the Wraps: Lay out 6 large whole wheat tortillas. Divide the egg-spinach-feta mixture evenly in the center of each.
- Wrap It Up: Fold in sides and roll tightly into a burrito-style wrap. Let them cool completely before storing or freezing.
🔗 Pro Tip: Use this expert guide on scrambled eggs from Serious Eats to make your egg texture absolutely perfect!
🥶 How to Store, Freeze, and Reheat Egg, Spinach And Feta Wraps
Learn the best ways to store your make-ahead breakfast wraps so they stay fresh, flavorful, and ready when you are! These freezer-friendly egg, spinach, and feta wraps are perfect for meal prep and can be easily reheated for busy mornings.
🧊 Refrigerating Instructions
- Let wraps cool completely before storing to prevent sogginess.
- Wrap each one tightly in foil or parchment paper, then place in an airtight container.
- Store in the refrigerator for up to 4 days.
❄️ Freezing Instructions
- Wrap each cooled wrap tightly in plastic wrap or aluminum foil.
- Place in a labeled freezer-safe bag or airtight container.
- Freeze for up to 2 months for best texture and flavor.
- Tip: Label each wrap with the freeze date and contents for easier tracking.
🔥 Reheating Tips
- From Fridge: Microwave for 60–90 seconds until heated through.
- From Freezer: Microwave on defrost setting for 2 minutes, then heat for an additional 1–2 minutes.
- Optional: Toast on a skillet or sandwich press for a crispy finish.
For more food safety tips, check out the official USDA guidelines on Safe Food Handling.
Customizations & Tasty Variations
These Make-Ahead Egg, Spinach and Feta Wraps are incredibly flexible! Whether you’re keto, vegetarian, or just love a spicy twist, here are some delicious ways to customize your healthy breakfast wraps to suit your taste and dietary needs.
🌯 Mexican Style
Add black beans, shredded cheddar, diced tomatoes, and a sprinkle of taco seasoning. Serve with salsa or guacamole for a zesty breakfast burrito twist!
🥬 Keto-Friendly
Swap the tortilla for a low-carb wrap or large romaine leaf. Use more eggs and spinach, and opt for a keto-approved cheese like mozzarella or goat cheese.
🍗 Protein Lover’s Wrap
Add cooked, diced chicken breast, turkey bacon, or crumbled sausage for an extra protein boost. Ideal for post-workout recovery or a hearty meal prep option.
🌱 Vegan Option
Replace eggs with a tofu scramble and use a dairy-free feta alternative. Great for plant-based eaters looking for vegan meal prep ideas.
👩🍳 Pro Tip: Customizing your breakfast wraps not only makes them more enjoyable but also ensures they fit into a variety of dietary lifestyles like low-carb, vegetarian, high-protein, or vegan.
Related: Easy Chickpea Salad Recipe
🥗 Delicious Serving Suggestions for Egg, Spinach, and Feta Wraps
Wondering what to serve with your make-ahead egg spinach and feta breakfast wraps? These healthy, protein-packed wraps are incredibly versatile and pair well with a variety of sides to create a balanced, nourishing meal. Perfect for breakfast, lunch, or a post-workout snack!
Pair with a Fruit Smoothie
Add a refreshing banana or berry smoothie to complement the savory flavors and give your morning an antioxidant boost.
Serve with Greek Yogurt or Salsa
Dip your warm wrap into a bowl of creamy Greek yogurt or a zesty homemade salsa for extra flavor and healthy probiotics.
Add a Fresh Side Salad
Create a well-rounded meal by serving the wraps with a light salad—spinach, cucumber, cherry tomatoes, and a lemon vinaigrette go perfectly.
🔗 Want more balanced breakfast pairings? Check out this NHLBI guide on healthy eating plans from the National Heart, Lung, and Blood Institute.
Related: Creamy Tuna Pasta Salad Recipe
🧠 Expert Tips & Tricks for the Perfect Egg, Spinach And Feta Wraps
- Let the wraps cool completely before freezing to avoid excess moisture buildup and sogginess.
- Use whole wheat or low-carb tortillas for a healthy, fiber-rich option that adds extra nutrition to your breakfast wraps.
- Sauté spinach separately before mixing with eggs—this removes moisture and keeps the wrap from getting wet inside.
- Label and date your wraps when meal prepping for the week or month. This ensures food safety and better planning.
- Wrap tightly in foil or parchment before placing in a freezer bag to maintain shape and flavor integrity.
- Reheat properly: Microwave on medium or use a skillet for crispier results. Avoid overcooking to keep the eggs fluffy.
Related: Slow Cooker Garlic Butter Chicken Recipe
Frequently Asked Questions Make-Ahead Egg, Spinach and Feta Wraps
🥶 Can I freeze these egg, spinach, and feta wraps?
🌿 Are these wraps vegetarian and healthy?
🔁 How do I reheat these wraps for best results?
- From fridge: Microwave for 60–90 seconds
- From freezer: Defrost for 2 minutes, then microwave for 1–2 minutes until hot
🧀 What can I substitute for feta cheese in this recipe?
🧮 How many calories are in one egg, spinach & feta wrap?
Suggested: Low Sodium Dinners
Make-Ahead Egg, Spinach and Feta Wraps Recipe For Breakfast
These Make-Ahead Egg, Spinach and Feta Wraps are a protein-rich, veggie-loaded breakfast option perfect for busy mornings. Packed with fluffy scrambled eggs, fresh spinach, and tangy feta cheese, wrapped in a soft whole wheat tortilla — they’re freezer-friendly and easy to reheat. Ideal for meal prep, these wraps will help you start your day right!
Ingredients
- 8 large eggs
- 1/4 cup milk (or dairy-free alternative)
- Salt and pepper to taste
- 1 tablespoon olive oil or butter
- 3 cups fresh spinach (roughly chopped)
- 1/2 cup crumbled feta cheese
- 6 large whole wheat tortillas or wraps
- Optional: 1/4 tsp garlic powder, hot sauce for spice, or cooked onions/mushrooms for variety
Instructions
- Whisk Eggs:
In a bowl, whisk together eggs, milk, salt, pepper, and optional garlic powder until smooth. - Sauté Spinach:
Heat olive oil in a skillet over medium heat. Add spinach and cook for 1-2 minutes until wilted. Remove and set aside. - Scramble Eggs:
Pour the egg mixture into the skillet and gently scramble until just set and fluffy. - Combine:
Stir in the cooked spinach and feta cheese. Remove from heat. - Assemble Wraps:
Lay out tortillas. Divide the egg mixture evenly among them, placing it in the center of each wrap. - Wrap It Up:
Fold in the sides and roll into a burrito shape. Optional: Wrap in foil or parchment for storing. - Make-Ahead Instructions:
Let wraps cool, then wrap individually in foil or plastic wrap. Refrigerate for up to 4 days or freeze for up to 2 months. - To Reheat:
From Fridge: Microwave for 60–90 seconds.
From Freezer: Microwave on defrost for 2 minutes, then heat for another 1–2 minutes until hot.
Notes
- Use egg whites or a mix of whole eggs and whites to reduce calories.
- Add chopped red bell peppers, mushrooms, or onions for extra flavor and nutrients.
- Use low-carb or gluten-free tortillas to suit your dietary needs.
- If freezing, label with date and contents.
- Wrap tightly to avoid sogginess and ensure even reheating.
Serving Suggestions:
- Serve with a side of salsa, hot sauce, or Greek yogurt.
- Pair with fresh fruit or a smoothie for a complete breakfast.
- Cut in half for kid-friendly or portion-controlled servings.
Variations:
- Mexican Style: Add black beans, cheddar cheese, and a sprinkle of taco seasoning.
- Greek Inspired: Include sun-dried tomatoes and olives with feta.
- High Protein: Add diced cooked chicken or turkey sausage.
- Vegan: Replace eggs with tofu scramble and use vegan feta.
Related: Crispy Parmesan Eggs
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