Spinach & Feta Wrap

Name: Spinach & Feta Wrap
Prep time: 5 min
Cook time: 14 min
Total time: 19 min
Cuisine: Mediterranean
Ingredients: 100 g Spinach, washed; 60 g Feta, crumbled; 180 g Egg white; 2 Tortilla wrap; 120 g Tomato, diced; 2 tsp Olive oil; ⅓ tsp Salt; ½ tsp Black pepper, ground

Spinach & Feta Wrap · ready in 19 min · 2 servings · 381 kcal per serving · easy · 8 ingredients

A light Mediterranean breakfast wrap with fluffy egg white, salty feta, ripe tomato, and tender spinach, folded warm for a bright start to the day.

Prep: 5 min
Cook: 14 min
Total: 19 min
Serves: 2
kcal: 381
Difficulty: easy

Mediterranean Breakfast Quick (30 min or less)Vegetarian

A QiMeal recipe · Updated 3 October 2026

Ingredients · 2 servings

100 gSpinach, washed
60 gFeta, crumbled
180 gEgg white
2Tortilla wrap
120 gTomato, diced
2 tspOlive oil
⅓ tspSalt
½ tspBlack pepper, ground

Equipment

stovetop, skillet, mixing bowl, spatula, knife, cutting board, plate, measuring spoon

Instructions

Prepare ingredients
Gather spinach, feta, egg white, tortilla wrap, tomato, olive oil, salt, and black pepper, plus a skillet, bowl, spatula, knife, board, and plate. · 5 min
What to look for: All ingredients are measured, tomato is diced, and feta is crumbled.
Wilt spinach
Heat olive oil in a skillet over medium heat, add spinach, and cook until wilted and glossy, then season lightly with salt and black pepper. · 3 min
What to look for: Spinach is deep green, soft, and glossy with very little liquid in the pan.
Cook egg white
Pour egg whites into the skillet and stir gently until soft curds form and no liquid egg remains, keeping the mixture fluffy. · 4 min
What to look for: Egg whites are opaque, tender, and lightly set around the spinach.
Fill wraps
Warm tortilla wraps briefly in the dry skillet, then divide the egg mixture, crumbled feta, and diced tomato across the centers. · 3 min
What to look for: Tortillas are flexible, and the filling sits neatly in the center of each wrap.
Toast wraps
Fold the sides over the filling, roll each tortilla snugly, and return seam side down to the skillet to toast lightly. · 3 min
What to look for: Wraps are sealed, lightly golden in spots, and warm to the touch.
Serve warm
Serve the wraps warm on plates, cut across the center if desired, while the feta is soft and the spinach is still bright. · 1 min
What to look for: Each wrap holds together with a creamy white and green filling visible inside.

Nutrition (per serving)

kcal	381
Protein	21 g
Carbohydrates	36 g
of which sugars	5 g
Fat	17 g
of which saturated	7 g
Fibre	4 g
Sodium	1292 mg

Nutri-ScoreB

Allergens

Contains: gluten, milk, eggs

Storage and reheating

Fridge: up to 2 days
Freezer: yes, up to 1 months
Reheat in a covered skillet over low heat until the filling is hot and the tortilla is pliable.

Ingredient substitutions

Spinach

Baby spinach: Use the same weight for a softer leaf texture.

Feta

Reduced salt feta: Use the same weight if you prefer a less salty filling.

Egg white

Carton egg white: Measure by weight for the same fluffy texture.

Tortilla wrap

Plain tortilla wrap: Use wraps of similar size and weight.

Tomato

Ripe tomato: Choose a firm tomato so the wrap does not become watery.

Olive oil

Butter: Use the same weight for a richer taste.