If you love grabbing this popular egg white wrap from your favorite coffee shop, then this recipe is for you! Save yourself money and time by batch prepping these delicious wraps for the easiest and most delicious meal prep ever. These wraps are packed with flavor from sauteed shallots, sundried tomatoes, and a mix of feta and mozzarella cheese. They are easy to make, and even easier to eat! You’ll never regret meal prepping these lightened-up copycat spinach, feta and egg white wraps for the week.
How this recipe stacks up against the fast food version
Although the fast food version is a great healthy option on the go, this recipe is just a little further slimmed down. If you are tracking WW points, this recipe rings it at only 3 WW points, while the fast food version costs you 8 WW points. That is a huge savings in the point department! As for macros, my version has 223 calories, 31 grams of protein, 22 grams of carbs, and 3 grams of fat, while the fast food version has 290 calories, only 20 grams of protein, 34 grams of carbs, and 8 grams of fat.
Making this at home can definitely save you points, carbs and calories, while giving you more protein to fuel your day!
What you’ll need to make this lightened-up copycat spinach, feta and egg white wraps
Below is a list of ingredients I used to make this recipe; specific ingredients will be linked so you can see the exact brands I used.
- shallots
- fresh spinach leaves
- sundried tomatoes packed in oil
- although they sell sundried tomatoes dry and not packed in oil, I recommend the ones packed in oil for this recipe; the flavor of the oil is essential to building the flavor profile of this dish
- liquid egg whites
- fat free feta
- fat free mozzarella
- Italian seasoning
- whole wheat flax pitas or lavash
- these are the ones I love and use for this recipe: Pita Bread | Low carb bread | Pita, Lavash, Wraps | Joseph’s Bakery
How to make these lightened-up breakfast wraps
Start out by preheating the oven to 350F. In the meantime, slice the shallots and saute them in a frying pan with olive oil spray over medium high heat for about 5 minutes or until tender and slightly caramelized. Next, add the fresh spinach leaves to the pan and cover with a lid so that the spinach steams and wilts. Chop the sundried tomatoes and add them to the pan. Put the sauteed vegetables in the bottom of a casserole dish (I used a corningware here, measuring about 7.5″ x 10.5″). Next, pour in the liquid egg whites, season with salt and pepper and the Italian seasoning, and sprinkle with the feta. Place the dish in the oven and bake for about 30 minutes or until the eggs are set up.
Once set up, cut the egg bake into 4 equal pieces. Add 1/4 cup mozzarella to each of the pitas, and then top with the egg bake. Close the pitas up and press firmly down. Increase the oven temperature to 450F. Arrange the sealed pitas on a baking dish and bake for about 10 minutes (flipping halfway) to get the pitas crispy. You can skip this step if meal prepping, and just reheat or toast before eating.
Lightened-Up Copycat Spinach, Feta and Egg White Wraps
Equipment
- frying pan
- baking dish I used a 10.5" x 7.5" casserole dish
- sheet pan
Ingredients
- 2 shallots, sliced
- olive oil spray
- 5 oz spinach, fresh
- 2 oz sundried tomatoes, packed in oil, chopped
- 1.5 cups liquid egg whites
- kosher salt and fresh cracked pepper
- 1/2 tsp Italian seasoning
- 2 oz fat free feta, crumbles
- 1 cup fat free mozzarella cheese
- 4 whole wheat flax pita or lavash, used: Joseph's brand
Instructions
- Start by preheating the oven to 350F.
- Add olive oil spray to a frying pan over medium high heat. Thinly slice the shallot and add it to the pan.
- Saute the sliced shallots for 5 minutes or until translucent and tender.
- Add the spinach to the pan, and cover with a lid to wilt it. It will cook down and reduce in size greatly. Stir in the sundried tomatoes.
- Add the cooked shallots, spinach and sundried tomatoes to a baking dish (I used a corningware here).
- Pour the egg whites into the baking dish, season with a pinch of salt and pepper, and the Italian seasoning.
- Sprinkle the fat free feta on top, and pop the dish into the oven.
- Cook for 30 minutes or until the eggs are set up.
- In the meantime, add 1/4 cup of mozzarella to each pita.
- Cut the egg bake into 4 equal pieces, and add a piece on top of each pita with cheese.
- Fold the pitas in half and press to seal.
- Increase the oven temperature to 450F. Arrange the assembled pitas on a baking dish and cook for another 10 minutes or until they are golden.
- If meal prepping, you can skip this step and just reheat before eating as needed (toaster oven, air fryer or oven work well here).
Notes
Nutrition
You might also enjoy these recipes:
Healthy Sundried Tomato and Basil Sous Vide Egg White Bites
Healthy Brunch Wraps with Canadian Bacon and Spinach
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These are out of the park amazing!! My boyfriend (who hates spinach and tomatoes) couldn’t believe how tasty this way!
This is amazing! I love all your recipes, we pretty much eat one for lunch and dinner everyday now😄.
Meal prepped these this weekend. Just reheated in the air fryer for 5 mins. Delicious! So much depth and flavor!
Delicious!! Heated up perfectly in the air fryer!
My new lunch go to! So good, and way better than Starbucks!
100% lived up to my expectations. One of my favorite items from Starbucks and I loved it so much more! So filling and delicious. Thank you !
So easy to make and SO tasty !
Yum!! These flavors are amazing!! I love how easy this was and how easy it would be to add more veggies or egg whites to bulk it up even further. Thanks again for another great breakfast recipe!!
This was amazing – it’s the only breakfast item (sometimes for lunch) that i get there! Super easy and healthy. I swapped out the pita for almond flour tortilla and it was still amazing and now even lower carb!
I’ve made this 3 times already! It’s delicious! Thank you !
Delicious!! Hands down my go to breakfast lately. It’s a must try!
Meal prepped this for the week. So good!!
So good and filling!
So delicious! This was ready to make and pack. It’s filling and full of healthy greens and protein. Thanks for another great recipe!
I’m a little iffy on egg bakes because I feel like I can never cook them to perfection but this recipe was amazing!! Excited to add these to the rotation.
This was fabulous! Low in points and filling. I love your recipes..Thank you
Made these for breakfast this week. They were so easy to make and absolutely delicious!
Wow!! Absolutely amazing! The egg bake alone is phenomenal and when you put it in the pita, it can’t be beat! Thanks for always killing it!
Sooooo good. I can’t believe these are only 3 points. This is going to be my go-to breakfast meal prep.
Another amazing, easy recipe! I prepped them in advanced and reheated in the air fryer – they came out perfectly crisp and delicious. I like this copycat version better than the original.
So good! Better than Starbucks and super easy to make! I have meal prepped them and have eaten them all week. I made 6 instead of 4 and used a 9 x 13 dish to bake the eggs. This will be my new almost every week breakfast! For 3 WW and 31g of protein it’s perfect!
Let me just say, I am so excited to eat this every morning! I just pop it in the air fryer for a few minutes and bam, a healthy and fulfilling breakfast is ready. Super delicious and so easy to prepare over the weekend. Thank you!!
I made these this week and had it for my lunches. Very tasty, filling and super easy to whip up. I didn’t have the correct size pan and used a 9×13 so they were a little thinner. Definitely going in to my rotation!!!
Meal prepped these wraps for breakfast this week and they are so good! The flavors are amazing and they are easy to make. I just popped them in the air fryer to reheat each morning and they tasted just as good as the one I tried fresh out of the oven. This recipe will definitely be on repeat for me!
My new favorite breakfast!
My new favorite breakfast! Sooo good!
My new favorite breakfast! Sooo good & easy to make!
Can I freeze these? Great recipie!!!!
Oh my goodness, so delicious! My go to order at Star-Bs but these are better! I have trouble finding whole wheat pita so used a nice whole wheat tortilla. Great reheat in the air fryer. Thank you Steph, Another healthy hit!!
These were so easy to make and were a delicious breakfast meal prep. Thank you for another delicious one!!
10/10! These are sooo delicious. Will be making regularly. Thank you Steph!
Made this morning and they’re delish! Thank you for sharing!
Do these freeze well?
I am a loyal follower, but rarely post. These are simply amazing! Flavor off the charts. I threw in some diced avocado when it came out of the air fryer and dipped it in a tiny bit of Sriracha mayo. This is a breakfast, lunch, or dinner for me! Thank you for working it out!