Meal Prep Spinach Feta Wraps
These protein-packed spinach feta wraps are perfect for meal prep! They’re easy to make, freezer-friendly, and packed with flavor.
Creator: Leslie Stokes
If you’re looking for an easy, make-ahead breakfast that’s packed with protein and flavor, these Meal Prep Spinach Feta Wraps are perfect. Made with egg whites, spinach, sun-dried tomatoes, and feta cheese, they’re light yet satisfying. Plus, they’re completely customizable, so you can swap out ingredients to suit your tastes.
Best of all? These wraps are freezer-friendly, making them a great option for busy mornings. Just heat one up, and you’re ready to go!
Why You’ll Love These Wraps
Meal Prep Friendly – Make a batch in advance and freeze for later.
High in Protein – Egg whites provide a lean protein boost to keep you full.
Customizable – Switch up the fillings and tortillas to keep things interesting.
Easy to Reheat – Just microwave or heat in a skillet for a quick breakfast.
How to Reheat Your Wraps
From Frozen:
• Microwave: Heat in the parchment paper for 1-2 minutes until warm.
• Skillet: Unwrap and cook on a dry skillet over medium heat for 5-7 minutes, flipping occasionally.
From the Fridge (If Thawed):
• Microwave for 30-60 seconds, or warm in a skillet for 2-3 minutes.
These Meal Prep Spinach Feta Wraps are a lifesaver on busy mornings. With simple ingredients and endless customization options, you’ll never get bored. Prep a batch today, stash them in the freezer, and enjoy a healthy, high-protein breakfast anytime!
Ways to Customize Your Wraps
One of the best things about these wraps is how easy they are to customize! Here are some ideas to change up the flavors:
Protein Options
• Swap egg whites for whole eggs for a richer flavor and added healthy fats.
• Add cooked turkey sausage, chicken, or bacon for extra protein.
Vegetable Add-Ins
• Try sautéed mushrooms, bell peppers, onions, or zucchini.
• Toss in kale or arugula instead of spinach.
Cheese Swaps
• Use goat cheese, shredded cheddar, mozzarella, or pepper jack.
• For a dairy-free option, skip the cheese or use a plant-based alternative.
Tortilla Choices
• Low-carb tortillas for a keto-friendly option.
• Whole wheat wraps for extra fiber.
• Gluten-free tortillas to make them completely gluten-free.
• Lavash or pita bread for a Mediterranean twist.
Flavor Boosters
• Add a dash of hot sauce, salsa, or pesto before wrapping.
• Sprinkle with red pepper flakes or smoked paprika for extra kick.
Meal Prep Spinach Feta Wraps
These protein-packed spinach feta wraps are perfect for meal prep! They’re easy to make, freezer-friendly, and packed with flavor.
Equipment
- 9x13 baking tray
Ingredients
- 2 16 oz containers egg whites
- 3 cups chopped spinach
- ¾ cup chopped sun-dried tomatoes
- ¾ cup crumbled feta cheese
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- Salt and pepper to taste
- 6 low-carb tortillas or tortilla of choice
Let's Make It
- 1. Preheat & Prep:• Preheat oven to 375°F.• Line a 9x13-inch baking dish with parchment paper.
- 2. Mix Ingredients:• In a large bowl, whisk together the egg whites, garlic powder, Italian seasoning, salt, and pepper.• Stir in the chopped spinach and sun-dried tomatoes.
- 3. Bake:• Pour the mixture into the prepared baking dish and sprinkle feta cheese evenly on top.• Bake for 20 minutes or until set.
- 4. Portion & Wrap:• Let the egg bake cool slightly, then cut into 6 equal rectangles.• Place each egg portion into a tortilla, fold, and wrap tightly in parchment paper.
- 5. Freeze & Reheat:• Store the wrapped wraps in a freezer-safe bag or container.• To reheat, microwave for 1-2 minutes or warm in a skillet until heated through.
Nutrition Facts
estimated nutritional breakdown per wrap, assuming you use a standard low-carb tortilla (~70 calories, 5g protein, 3g net carbs, 2g fat):
Per Wrap (1 of 6 servings)
• Calories: ~233
• Protein: ~27g
• Carbs: ~11g
• Fiber: ~3g
• Net Carbs: ~8g
• Fat: ~6g
