If you’re a busy mom like me, you know the weekday morning rush is no joke. It’s that chaotic dash of finding shoes, packing lunches, and just trying to get everyone out the door on time.

It’s so tempting to swing through a drive-thru for a “quick” breakfast. But honestly, I always feel so much better when I start the day with something substantial. That’s where these wraps come in. They are my weekend secret weapon for stress-free weekday mornings.

They have all those bright, satisfying flavors of a café-style wrap, but you can batch-make them right at home. They’re packed with protein and veggies, making them a choice I feel great about serving my family.

Mediterranean breakfast wraps

A Café-Style Breakfast You Can Batch-Make at Home

Let’s be real: some “healthy breakfast wraps” can be a little bland. Not these.

The magic is in the combination of flavors. You get that tangy punch from the sun-dried tomatoes, a savory kick from the garlicky spinach, and that creamy, salty bite of feta cheese. It all gets wrapped up in a warm, whole-wheat tortilla.

They are incredibly satisfying and have the staying power to keep me energized through carpool and my morning work sessions. No mid-morning slump here!

What Goes Into These Energizing Wraps

The ingredient list is all about fresh, powerful flavors. Here’s the core lineup:

The Base: We use whole-wheat tortillas. They toast up beautifully and add a nice bit of fiber.
The “Greens”: A generous amount of baby spinach gets wilted down with garlic, lemon zest, and herbs.
The Flavor Punch: Finely chopped sun-dried tomatoes (use the oil from the jar, too!) are key. They add so much concentrated flavor.
The Protein: Egg whites create a light, high-protein “blanket” that holds everything together. I sometimes whisk in one whole egg for extra richness.
The Finish: Crumbled feta cheese, of course! It adds that perfect salty, tangy finish.

How to Assemble These Spinach and Feta Breakfast Wraps

The process might look complex, but it’s just a few simple stages. Once you do one, you’ll be a pro.

Toast & Sauté: First, you’ll quickly toast the tortillas on a dry griddle to make them pliable. Set those aside and use the same pan to cook down the spinach, garlic, tomatoes, and herbs until fragrant.
Create the “Egg Blanket”: This is the fun part. Spread your spinach mixture into three separate rounds in the pan. Whisk your egg whites and pour them right over the spinach mounds, letting them cook into thin, set rounds.
The Flip: Sprinkle the feta over the egg rounds. Place a toasted tortilla on top of each one, press down, and then (using a spatula for help) flip the whole thing onto a sheet pan so the tortilla is on the bottom.
Fold & Bake: Fold the wraps up like an envelope and bake for just a few minutes. This seals the seam and makes the outside just a little crisp.

My Top Tips & Make-Ahead Strategy

These wraps are perfect for meal prep. Here are a few tips I’ve learned from making them for my own family.

The Make-Ahead Plan: This is the best part. Let the wraps cool completely, then wrap them individually in foil. They’ll keep in the fridge for up to 4 days.
How to Reheat: To get that fresh-made texture, reheat them in a toaster oven (or a regular oven) at 350°F (175°C) for about 6-8 minutes. A dry skillet also works great!
Get the Fold Right: If your tortillas crack when folding, they just need to be a bit warmer. Pop them back in the oven for 30 seconds to soften them up before you fold.
Easy Swaps: Don’t have feta? Goat cheese is a fantastic, creamy substitute. You can also swap the spinach for baby arugula or kale.

Print Pin

Sun-Dried Tomato, Spinach & Feta Breakfast Wraps

A bright, café-style wrap you can batch-make at home—jammy sun-dried tomatoes, garlicky greens, and tangy feta in toasty whole-wheat tortillas. Same look, fresher flavors, perfect for grab-and-go mornings.

Course Main Course

Cuisine Mediterranean-Inspired

Keyword mediterranean breakfast wrap, spinach feta egg white wrap, Starbucks spinach feta wrap

Prep Time 12

Cook Time 18

Resting Time 3

Total Time 33

Servings 3

Calories 437kcal

Equipment

Large flat griddle/comal (12 in / 30 cm) or wide nonstick sauté pan
rimmed sheet pan + parchment
Medium mixing bowl
Silicone Spatula
Tongs
microplane/zester
instant-read thermometer (helpful)

Ingredients

Pantry

3 whole-wheat tortillas 8–9 in / 20–23 cm
2 tbsp oil from the sun-dried tomato jar
⅔ cup about 100 g sun-dried tomatoes in oil, finely chopped, drained

Proteins

6 large egg whites from 6 eggs, ~¾ cup / 180 ml carton whites
Optional: 1 whole egg lightly beaten

Produce

About 6 oz / 170 g baby spinach roughly chopped (about 6 packed cups)
2 small garlic cloves minced
Zest from ½ lemon
2 scallions thinly sliced (light greens only; optional)

Liquids

¼ cup 60 ml water or low-sodium vegetable broth
1 tsp fresh lemon juice

Seasonings

¾ tsp dried oregano
¾ tsp dried basil
¼ tsp Aleppo pepper or mild chili flakes
¼ tsp kosher salt
¼ tsp black pepper

Garnish

¾ cup about 90 g feta, crumbled
Lemon wedges for serving (optional)

Instructions

Oven Warm-Up & Tortilla Toast : Heat oven to 400°F (205°C) with a parchment-lined sheet pan inside. On a dry griddle over medium, toast tortillas 45–60 seconds per side until pliable with light golden spots. Stack and cover with a towel.
Steam-Wilt the Greens : Add the tomato oil to the griddle/pan. Add spinach and ¼ cup water/broth; cook 4–5 minutes, stirring, until glossy and collapsed and most liquid has evaporated. (The splash of liquid softens the greens and prevents sticking.)
Flavor Build : Stir in garlic, lemon zest, and scallions; cook 2 minutes until fragrant. Stir in the chopped sun-dried tomatoes and cook for another 1 minute. Season with oregano, basil, Aleppo, salt, and pepper. Stir in lemon juice. Spread the mixture into three neat mounds about 7–8 in (18–20 cm) across.
Blanket with Whites : Whisk egg whites (and the optional whole egg). Pour a thin layer over each spinach mound so the eggs reach the edges. Cook over medium-low 5–6 minutes until opaque and the edges lift easily; centers should read 160°F (71°C) or feel set.
Sheet-Pan Flip Assist : Scatter feta over the egg rounds. Lay one tortilla on each round and press 10–15 seconds. Invert each onto the hot sheet pan so tortillas face down, filling up.
Fold & Seal : Return to the oven 1 minute to re-soften tortillas. Fold the bottom third up over the filling, then fold the sides inward to form an open-ended envelope. Press seam-side down on the pan 45–60 seconds to hold shape.
Oven Finish & Rest : Bake wraps 3–4 minutes at 400°F (205°C) until the bottoms are lightly crisp and seams secure. Rest 3 minutes; serve warm with lemon wedges if desired.

Notes

Make-Ahead:
Cool, wrap in foil, and refrigerate up to 4 days. Reheat on a dry skillet or toaster oven at 350°F / 175°C for 6–8 min to re-crisp.

Swaps:
Goat cheese or part-skim mozzarella can replace feta; swap in baby arugula for part of the spinach; try sumac instead of lemon zest.

Troubleshooting:
If the egg rounds tear, cook another minute before inverting. If wraps crack, warm tortillas a bit longer before folding.

Nutrition (per serving, approx.)

Serving Size: 1 wrap (1/3 of recipe)

Calories: 437 kcal
Total Fat: 24.5 g
Saturated Fat: 7.5 g
Trans Fat: 0.2 g
Polyunsaturated Fat: 2.9 g
Monounsaturated Fat: 12.4 g
Cholesterol: 26.7 mg
Sodium: 1,197 mg
Total Carbohydrate: 37.1 g
Dietary Fiber: 6.8 g
Total Sugars: 8.3 g
Includes Added Sugars: 0 g
Net Carbohydrates: 30.3 g
Protein: 19.4 g
Vitamin D: 0 mcg
Calcium: 329 mg
Iron: 4.1 mg
Potassium: 976 mg
Vitamin C: 27.1 mg

Estimates calculated from typical whole-wheat tortillas (generic, 50 g each), egg whites, sun-dried tomatoes in oil (drained), baby spinach, feta, and added oil/seasonings.

Your Quick Questions Answered

Can I freeze these wraps?

Yes, they freeze beautifully. Wrap them in foil and then place them in a freezer-safe bag. To reheat, I recommend thawing them in the fridge overnight first, then reheating in the oven to get the best texture.

Can I use all whole eggs instead of just egg whites?

Absolutely. If you prefer the flavor and richness of whole eggs, you can use about 4-5 whole beaten eggs in place of the 6 egg whites. The texture will just be a bit richer.

I hope these Mediterranean breakfast wraps make your busy mornings a little easier and a lot more delicious. They’ve become a staple in my home, and I love knowing my family has a nourishing, satisfying option ready to go. Enjoy!