Mediterranean Breakfast Wrap
on Apr 21, 2026
This post may contain affiliate links. Please read our disclosure policy.
Cancel your Starbies order. This Mediterranean Breakfast Wrap tastes like it came from your favorite cafe, only it packs in 22 grams of protein 💪 and comes together in just 20 minutes ⏱️. NGL that’s less time than it takes me to figure out where it is the app 😅. They’re savory, satisfying, and layered with flavor from fluffy eggs, fresh veggies 🥒🍅, salty feta, and a creamy sun-dried tomato yogurt sauce that takes it over the top. It’s one of those feel-good recipes that’s quick enough for a busy day but still feels a little treat ✨.
Mediterranean Breakfast Wrap
A fresh, protein-packed glow-up to your typical Starbucks wrap, this one swaps the tortilla for a soft, flexible spinach egg-white wrap that’s light, savory, and honestly… kinda addictive.
Ingredients
Spinach Egg White Wrap
- 1 cup liquid egg whites
- 1 packed cup fresh spinach
- 1 tablespoon oat flour, or flour of choice
- ¼ teaspoon salt
- black pepper
- avocado oil spray
Filling
- 2 whole eggs
- ½ cup egg whites
- ¼ cup cherry tomatoes, chopped
- ¼ cup diced red peppers
- 2 tablespoons finely chopped red onion
- ¼ cup cucumber, diced small
- ⅓ cup crumbled feta
- 1 tablespoon chopped fresh parsley, or dill
- garlic powder, to taste
- dried oregano, to taste
- salt and black pepper, to taste
Sun-Dried Tomato Yogurt Sauce
- ¼ cup plain Greek yogurt
- 2 tablespoons sun-dried tomatoes, oil-packed, drained
- 1 teaspoon lemon juice
- ½ teaspoon garlic, grated
- Pinch of salt
Instructions
Make the wraps
- Blend the egg whites, spinach, flour, salt, and pepper until completely smooth and bright green.
- Heat a nonstick pan over medium-low and lightly grease. Divide the batter into thirds. Pour one portion into the pan, spreading it thin like a crepe.
- Cook for 2–3 minutes until set, then gently flip and cook another 30–60 seconds.
- Repeat for the remaining batter to make 3 wraps. Set aside.
Cook the filling
- In a bowl, whisk the whole eggs with the egg whites. Season with garlic powder, dried oregano, salt, and black pepper.
- Pour into a nonstick pan over medium heat and scramble gently until soft and fluffy.
- Remove from heat and fold in feta, tomatoes, red peppers, red onion, cucumber, and herbs.
Make the sauce
- Drain the sun-dried tomatoes well, then add them to a mini food chopper or blender and pulse until finely chopped.
- Add in the Greek yogurt, lemon juice, garlic, and salt, then blend everything together until smooth, creamy, and saucy.
Assemble
- Lay your spinach wraps flat.
- Spread a generous layer of the sun-dried tomato yogurt sauce down the center, then add the egg mixture.
- Fold tightly like a wrap or burrito and serve.
Nonna’s Notes
- Protein Boost: Add turkey slices or grilled chicken for extra protein.
- Cheese Swaps: Use light feta or swap for cottage cheese crumbles.
- Spice It Up: Add chili flakes or a drizzle of hot sauce.
- No Blender Option: Finely chop the spinach and whisk it into the egg whites for a more rustic wrap.
- Storage: Store components separately for best texture, or refrigerate assembled wraps tightly wrapped for up to 2 days.
- Reheating: Warm gently in a pan or microwave until heated through—avoid overheating so the eggs stay soft.
- Freezing: To freeze the unassembled Spinach Egg White Wraps, cover with parchment and store in an airtight container for up to 1 month. Thaw, reheat, and assemble before serving.
My Notes
Nutrition
Nutrition Facts
Mediterranean Breakfast Wrap
Serving Size
1 wrap
Amount per Serving
Calories
190
% Daily Value*
Fat
7
g
11
%
Saturated Fat
3
g
19
%
Trans Fat
0.01
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
2
g
Cholesterol
125
mg
42
%
Sodium
661
mg
29
%
Potassium
409
mg
12
%
Carbohydrates
9
g
3
%
Fiber
1
g
4
%
Sugar
4
g
4
%
Protein
22
g
44
%
Vitamin A
2421
IU
48
%
Vitamin C
26
mg
32
%
Calcium
143
mg
14
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition information is automatically calculated, so should only be used as an approximation.
Related Recipes
This was absolutely delicious, will definitely make it again.