These wraps are perfect for a quick, easy and nutrient-packed breakfast. Inspired by the popular Starbucks Spinach, Feta & Egg White Wrap this homemade version is even better because it allows you to control the ingredients- making it a healthier and more customizable option. Plus, cooking at home gives you the ability to reduce hidden sources of sodium and fat that can be found in restaurant meals.
For example, one serving of a Starbucks wrap contains 840mg of sodium and 8g of fat, while this homemade version contains 440mg of sodium and 5g of fat per serving. It is a small change that can make a big difference in your overall health.
Packed with Protein
Egg whites are a lean, high-quality protein source that helps build and repair muscles, tissues and cells. Protein also plays a role in keeping you full and satisfied. By starting your day with these wraps, you are giving your body the protein it needs to stay energized and avoid those mid-morning snack cravings.
Filled with Nutrients
Spinach, one of the key ingredients in this recipe, is a fantastic source of vitamin C, K, iron and folate. This is beneficial for bone health, immune function and supporting heart health. If you are curious about the additional cognitive benefits of spinach, check out this article by Dr. Pamela Hutchison on the brain-boosting properties of leafy greens: https://acaciahealth.ca/blog/the-surprising-cognitive-benefits-of-leafy-vegetables/
Whole Grains for Steady Energy
The whole grain wraps provide fibre which helps maintain steady blood sugar levels and keeps your energy consistent throughout the morning. Fibre is key in preventing blood sugar crashes, helping you feel full and focused until your next meal.
Quick, Convenient and Delicious
These wraps are perfect for a busy morning! You can make them ahead of time and store them in the fridge for a quick breakfast on the go or freeze them for later use. Simply reheat and you have a wholesome meal ready in minutes. Plus, the combination of protein, fibre and healthy fats will help keep you satisfied and energized throughout your busy day.
Spinach, Feta & Egg White Wrap
Yields: 8-10 Wraps
Prep time: 10 minutes
Cook time: 20 minutes
Difficulty: 2/3 – Medium
Whether you are trying to eat healthier, save time in the morning or just want a tasty breakfast that is easy to make, these Starbucks-Inspired Spinach, Feta & Egg White Wraps are the answer!
Ingredients
-
Egg Wraps
- 4 cups egg whites
- ½ cup feta cheese, crumbled
- ¼ cup sun-dried tomatoes, chopped
- 2 cups spinach, chopped
- 1 tsp garlic powder
- 1 tsp onion powder
- Salt and pepper
- 8-10 small whole-grain wraps
-
Special Sauce
- 4 tbsp light mayo
- 2 tsp sriracha (adjust to taste for spice)
Steps
Storage
- Preheat your oven to 375°F and line a 9×13 baking dish with parchment paper.
- Pour the egg whites into the dish and top them with crumbled feta, chopped sun-dried tomatoes, spinach, garlic powder, onion powder, salt and pepper.
- Bake for 25-30 minutes or until the egg whites are set and cooked through.
- Once the egg bites have cooled, cut them into 8-10 equal portions.
- In a small bowl, mix the light mayo and sriracha to create your sauce and spread it onto each wrap.
- Place an egg portion on each wrap, roll it up and you are ready to enjoy!
Nutrition breakdown of the homemade wrap (per serving):
- 170 calories
- Protein:13g
- Carbohydrates: 20g
- Fat: 5g
- Sodium: 440mg
