Spinach and Feta Egg Wraps


Last Updated on January 3, 2024

Freezer-friendly spinach and feta egg wraps are a nourishing meal prep for busy mornings! They come together in 30 minutes and are the perfect make-ahead meal.

spinach and feta egg wraps

Spinach and Feta Egg Wraps

I’ve been working from home for almost 4 years, and though I cook for a living, breakfast is always my most inconsistent meal. Back when I worked in an office, I had no choice but to pack myself breakfast, lunch and snacks for the day. Now that I’m in the comfort of my own home, I somehow always neglect the most important meal of the day.

Having my freezer stocked with a grab-n-go breakfast is essential for a well-balanced morning. These spinach and feta egg wraps pack in protein, fiber and whole-grains, and are ready in under 30 minutes. They can be frozen or refrigerated, and enjoyed throughout the week or months to follow.

One reason why I love breakfast wraps or sandwiches is because they’re so customizable-

  • add a spread: I used pesto for this recipe, but you can add a chipotle dip or harissa for some spice
  • add more cheese: for an even cheesier sandwich, add a slice of cheese on top of the egg before wrapping it up
  • add even more flavor: pickled onions would be a delicious addition to these breakfast wraps

How to prepare breakfast wraps 

  1. Saute the spinach– cook the spinach alone in some olive oil until wilted, for 2-3 minutes
  2. Cook the omelette. Whisk together the eggs and add them to the spinach with the feta cheese and your spices. Scramble the eggs and cook them for about 8-10 minutes
  3. Assemble the wraps. Add a layer of pesto to each wrap, top it with your scramble, then wrap it up tightly
  4. Store the sandwiches. Wrap each one in parchment paper or foil and keep them in a sealable bag or airtight container. You can refrigerate them for up to 4 days, or freeze them for up to 2 months

Storing and reheating your breakfast wraps


If you’re planning on eating the breakfast wraps within 4 days, you can refrigerate them. To reheat, simply grill your wrap on an oiled pan for 2 minutes per side, or bake on 350 F for about 5-6 minutes.

Alternatively, you can microwave the wraps for 30-45 seconds.

Freeze the wraps

You can store these in the freezer for up to 2 months. When ready to eat, microwave the frozen wraps for 1 minute, then bake them for 5-6 minutes on 350 F. You can microwave them fully for 2 minutes if preferred, and skip the baking step.

Alternatively, you can defrost them overnight in the fridge and follow any of the reheating steps above.

spinach and feta egg wraps

These easy and delicious breakfast wraps are going to be your new favorite meal prep. I can’t wait for you to try them!

Other meal-prep friendly recipes:

Broccoli Egg and Cheese Breakfast Sandwiches

Kale and Mushroom Egg Bake

Tiramisu Overnight Oats

Spinach and Feta Egg Wraps

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Course: Breakfast


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  • 4 4 whole-wheat wraps or large tortillas

  • 8 8 eggs

  • 6 oz 6 spinach

  • 4 oz 4 feta cheese, crumbled

  • 1/2 tsp 1/2 salt

  • 1/2 tsp 1/2 garlic powder

  • 1/2 tsp 1/2 black pepper

  • 2 2 -3 tbsp pesto

  • Olive oil


  • Heat a pan with a little olive oil on medium heat and cook the spinach for 3-4 minutes until its wilted.
  • Whisk the eggs and add them to the pan with the spices and feta cheese. Scramble the eggs and cook on medium/low for about 7-10 minutes until the eggs are cooked through.
  • Assemble your breakfast wraps with a layer of pesto spread in the center of each wrap followed by the eggs. Roll the wrap tightly and wrap in parchment paper or foil.
  • Store the wraps in a freezer-safe bag or container for up to 2 months, or refrigerate if consuming within 3-4 days.
  • To reheat: microwave from frozen for 1 minute, then bake on 350 F for 5-6 minutes, or grill on a pan to crisp. You can also microwave them fully for 2 minutes on high, or let them defrost overnight in the fridge then toast or grill.

Did you make this recipe?

Tag @somethingnutritious on Instagram- I’d love to see your creations!

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