This copycat Starbucks Spinach Feta Wrap is easier on the wallet, healthier, and just as tasty as the original. With over 30 grams of protein, this homemade spinach and egg white wrap is ideal for busy mornings and meal prep.
I still remember my first Starbucks spinach feta wrap. I was at London Gatwick, my flight was delayed, and it was past 9 a.m. I wanted something quick, tasty, and reasonably healthy. After passing fast-food chains, I chose Starbucks and ordered egg white bites and a spinach feta egg white wrap. They were so good I created this homemade, healthier copycat version.
Table of Contents
- About this recipe
- Ingredients and substitutes
- High-protein keto option
- How to make it at home
- Storing and meal prepping
- Calories and nutrition
- More protein breakfast ideas
- Starbucks Spinach Feta Wrap Recipe
About this recipe
This homemade Starbucks Spinach Feta Wrap is quick to prepare, satisfying, and surprisingly nutritious. It works well for a balanced diet and has an easy keto swap if needed. Highlights:
- Quick and simple. Sauté the vegetables, cook the egg whites, and assemble the wrap in about 15 minutes.
- High in protein. Fresh spinach, egg whites, and feta deliver lean protein and nutrients.
- Keto-friendly option. Swap the flour tortilla for a cottage cheese flatbread or an egg white wrap for a low-carb version.
- Budget-friendly. Making this at home saves money compared with buying it ready-made.
- Full of flavor. Sun-dried tomatoes and salty feta provide a Mediterranean taste with great texture.
- Meal prep-friendly. Make a batch ahead for easy breakfasts throughout the week.
Ingredients and substitutes
- Wholewheat tortilla. A large wholewheat wrap holds the filling well and adds fiber. For keto, use cottage cheese flatbread or an egg white wrap.
- Spinach. Fresh baby spinach works best—washed, dried, and roughly chopped. Frozen spinach can be used if thawed and drained.
- Sun-dried tomatoes. Chop three sun-dried tomatoes, preferably those packed in oil for extra flavor.
- Red onion. A couple of tablespoons of finely chopped red onion add a mild bite. Onion powder can substitute in a pinch.
- Egg whites. Carton egg whites are convenient, but you can separate whole eggs if preferred.
- Feta cheese. Crumbled feta is traditional; low-fat feta reduces calories. You can swap for a shredded cheese or dairy-free alternative if needed.
- Olive oil. Use about 1/2 teaspoon—reserve some oil from the sun-dried tomato jar for extra aroma, or use regular olive or avocado oil.
- Seasonings. Sea salt, freshly ground black pepper, and a pinch of garlic powder are enough; add chili flakes or Italian seasoning for variation.
High-protein keto option
For a low-carb, high-protein wrap, replace the flour tortilla with a cottage cheese flatbread or an egg white wrap. This change cuts carbs dramatically and increases protein, producing a very low-carb meal with significantly more protein per serving.
How to make it at home
This copycat is straightforward. Full instructions are in the recipe card below; here’s a quick overview.
- Season the egg whites. Mix egg whites with garlic powder, salt, and pepper in a small bowl.
- Cook the vegetables and egg whites. Heat olive oil in a non-stick skillet over medium heat. Sauté onion, spinach, and sun-dried tomatoes until the spinach wilts. Pour in the egg white mixture and stir until set.
- Assemble the wrap. Warm the tortilla, spread the egg white-spinach mixture evenly, and sprinkle with crumbled feta. Fold and roll tightly.
- Serve. Enjoy immediately or cool and store for later.
Storing and meal prepping
This recipe is ideal for meal prep. Prepare several wraps, cool them completely, and store individually wrapped in airtight containers or zipper bags.
- Refrigerator: Keep for up to 5 days in a sealed container. Reheat gently in a skillet, air fryer, or oven.
- Freezer: Store in zipper bags for up to 2 months. Thaw overnight in the fridge and reheat in a skillet or oven.
Calories and nutrition
The Starbucks original lists higher calories and different macros. This homemade version is leaner and higher in protein. Estimated nutrition for one homemade wrap (using low-fat feta): about 308.3 kcal, 32.4 g carbs, 30.5 g protein, and 6.7 g fat. These are approximations; calculate precisely if you need exact values.
| Serving | Calories | Carbohydrates | Protein | Fat |
|---|---|---|---|---|
| 1 wrap | 308.3kcal | 32.4g | 30.5g | 6.7g |
Nutrition estimates are based on low-fat feta. Use your preferred ingredients and a nutrition calculator for exact numbers.
More protein breakfast ideas
- Breakfast burritos
- Breakfast casserole
- Egg white bites
- Chicken quesadillas
- Spinach wrap
- Cottage cheese flatbread
- Cottage cheese pizza
- Protein bagels
Starbucks Spinach Feta Wrap
Ingredients
- 1 wholewheat tortilla, or use cottage cheese flatbread for a keto wrap
- 1 cup baby spinach, chopped, or thawed frozen spinach
- 3 sun-dried tomatoes, packed in oil, chopped
- 2 tbsp red onion, finely chopped
- 4 egg whites, about ½ cup
- 3 tbsp feta cheese, crumbled, low-fat recommended
- ½ tsp olive oil, use oil from sun-dried tomatoes if available
- ⅓ tsp garlic powder
- salt and pepper, to taste
Instructions
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Combine egg whites with garlic powder, salt, and pepper in a small bowl.
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Heat 1/2 teaspoon of olive oil in a non-stick skillet over medium heat.
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Add diced onion, chopped spinach, and chopped sun-dried tomatoes; sauté until the spinach wilts.
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Pour the egg white mixture into the pan and cook, stirring occasionally, until set.
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Warm the tortilla in a skillet or microwave.
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Spread the egg white mixture over the warmed tortilla and sprinkle with crumbled feta.
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Fold the sides over the filling and roll tightly to form a wrap.
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Serve immediately or cool and store for later.
Notes
How to store the wrap
Allow the wrap to cool completely before storing. Place individually wrapped wraps into airtight containers or zipper bags.
- In the fridge: Keep up to 5 days. Reheat in a pan, air fryer, or oven.
- In the freezer: Store up to 2 months. Thaw overnight in the fridge and reheat in a skillet or oven.
Nutrition
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