Starbucks-Style Spinach Feta Breakfast Wrap Recipe

Medically reviewed by
Medically reviewed by Richard N. Fogoros, MD on October 10, 2017
Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor.
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Richard N. Fogoros, MD
Written by
Written by Leyla Shamayeva, MS, RD
Leyla Shamayeva, MS, RD is a registered dietitian with a master's in clinical nutrition. She focuses her efforts on digital health communication.
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Leyla Shamayeva, MS, RD
Updated on September 20, 2019
starbucks wrap
Leyla Shamayeva, MS, RD
Total Time: 10 min
Prep Time: 5 min
Cook Time: 5 min
Servings: 1

Nutrition Highlights (per serving)

384 calories
14g fat
42g carbs
24g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 1
Amount per serving  
Calories 384
% Daily Value*
Total Fat 14g 18%
Saturated Fat 8g 40%
Cholesterol 25mg 8%
Sodium 803mg 35%
Total Carbohydrate 42g 15%
Dietary Fiber 10g 36%
Total Sugars 8g  
Includes 0g Added Sugars 0%
Protein 24g  
Vitamin D 0mcg 0%
Calcium 364mg 28%
Iron 4mg 22%
Potassium 1020mg 22%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Enjoy a copycat Starbucks spinach, feta, and egg white breakfast wrap recipe with a bit of an added anti-inflammatory turmeric boost. The wrap is incredibly filling with 24 grams of protein and 10 grams of fiber. It leaves none of the good stuff out, not even the cream cheese, but does save you money and time waiting on line. You might not be able to finish the whole thing, so enjoy half!

Ingredients

  • 3 large egg whites
  • 1/4 teaspoon ground turmeric
  • 1/8 teaspoon ground black pepper
  • cooking spray
  • 2 cups spinach, chopped
  • 1 medium tomato, insides scooped out and remainder finely chopped
  • 1 burrito-size whole wheat tortilla (10 inches across)
  • 1 tablespoon plain low-fat cream cheese
  • 2 tablespoons crumbled feta cheese

Preparation

  1. In a small bowl, whisk together egg whites, black pepper, and turmeric.

  2. Coat a medium pan with a light layer of cooking spray, over medium heat. Add the eggs and let cook until the bottom sets, about two minutes. Flip to cook the other side, about half a minute, then remove from pan.

  3. Coat the pan with a light layer of cooking spray again, if needed. Add spinach to one side and tomato to the other. Let cook, keeping separate and stirring occasionally until spinach is slightly wilted (about two minutes) and tomatoes are cooked (about four minutes). Remove from pan.

  4. Spread out your tortilla on a large plate or cutting board. Spread on the cream cheese, leaving about an inch empty on all sides of the tortilla, then sprinkle the feta cheese on top. Arrange spinach and tomatoes over the feta.

  5. Fold the eggs into three and place toward one side of the tortilla. Fold over the top and bottom of the tortilla towards the center, then fold over the eggs towards the center and keep rolling tightly until you reach the other end.

  6. Return the wrap to the pan, seam side down. Heat over medium for three minutes on each side, until crisped up and golden brown. Cut in half and serve.

Ingredient Variations and Substitutions

You might come across varieties of vegetable-based tortillas when grocery shopping—spinach herb and tomato basil are two common ones. You can try these. Nutrition stats are similar and might even be more impressive in the vitamin and mineral section.

Ingredients call for egg whites to mimic the Starbucks classic. Instead, you can omit the whites and use two large eggs. Egg yolks are good for you. Even though they provide cholesterol (which isn't as unhealthy to eat as we once thought), they're packed with choline, important for memory, heart, and liver health. Two eggs provide almost 70 percent of your daily target plus 14 percent of your recommended daily target for vitamin D, which not many whole foods contain.

Note that salt is omitted because the feta cheese provides plenty.

If you have them handy, you can swap in a tablespoon of finely diced sundried tomatoes for the whole tomato.

Use any green you have available or find on sale. Any variety of kale, for example, will fare well in this recipe.

Cooking and Serving Tips

Choose a firm tomato to reduce the amount of liquid in the final product. This will help avoid making the wrap soggy. Spoon out (and eat separately) as much of the liquid in the tomato as possible.

You can prepare this the night before, wrap in parchment or foil, and heat the next morning for breakfast (just don't put the foil in the microwave!). You'll save money and a trip to the store, plus get an added anti-inflammatory boost from the turmeric.

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