Mediterranean Breakfast Wrap
on Apr 21, 2026
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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.
