By Move over, Starbucks, there's a new on-the-go high-protein breakfast in town, and it's these spinach egg white wraps. Inspired by the Starbucks ones, these pack in way more protein, tons of flavor, and are quick to make at home on just a sheet tray.
Want to save this recipe?
Enter your email below & we'll send it straight to your inbox. Plus you'll get fun new recipes from us every week!
Why do you need these? Because they're cheaper to make, take 10 minutes of work, have 31 grams of protein, and taste so much better than Starbucks. So take that, Starbucks. No shade - I love them, just don't like the prices. So, let's get to it!
Jump to:
Recipe
Spinach Egg White Wraps
Ingredients
- 32 oz egg whites
- 16 oz 1% fat cottage cheese
- 4 teaspoon garlic powder
- 4 teaspoon Italian seasoning
- ½ teaspoon salt and pepper (each)
- ¼ cup sun-dried tomatoes (julienne-cut, in oil)
- 1 teaspoon sundried tomato oil (from jar)
- ½ cup mozzarella cheese (fresh, shredded)
- 2 cups spinach (fresh, chopped)
- 6 oz feta cheese (crumbled)
- 6 sundried tomato wraps
Before you start!
If you make this recipe, please take a moment to leave us a review. We love to hear from you!
Instructions
- Preheat the oven to 350 degrees F.
- In a large bowl, mix the 32 oz egg whites, 16 oz 1% fat cottage cheese, 4 teaspoon garlic powder, 4 teaspoon Italian seasoning, 1 teaspoon sundried tomato oil, and ½ teaspoon salt and pepper.
- Add the 2 cups spinach (chopped) and ¼ cup sun-dried tomatoes to a quarter sheet tray (9x13 in), then pour the egg mixture over the top onto the tray. (The tray will be really full!)
- Top evenly with ½ cup mozzarella cheese and 6 oz feta cheese. Bake for 20 minutes.
- Remove from oven (it will be puffed up over the tray, which we like!). Slice into 6 pieces. Then, wrap each piece in the sundried tomato wraps. Enjoy!
Video
Notes
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
Nutrition
Let's discuss the sheet tray size
Ok, when you see the photos and video below, you will be amazed that I used a quarter sheet tray. Here's the thing, though - egg whites puff up a lot and then deflate. So, the pan will be very, very full (like I had to put a larger tray underneath for any drips from moving it). If this makes you nervous, just use a larger tray and divide it up into 6 portions. You might just have to fold over the egg pieces to better fit in the wraps.
ingredient notes & substitutions
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Egg whites: They are just so convenient and lower in fat and high in protein!
- 1% fat cottage cheese: You can mix these in or blend them. If you have leftovers then check out our other cottage cheese breakfast recipes!
- Spices: Grab garlic powder, Italian seasoning, salt, and pepper.
- Sun-dried tomatoes: We want to thinly slice these and use some of the oil for more flavor.
- Cheese: We use shredded mozzarella and feta for the best cheesy flavor.
- Spinach: Fresh baby spinach is my go-to.
- Sundried tomato wraps: I love to double up on the sundried tomato flavor, but feel free to use your favorite wraps. Just be sure they are at least on the large side.
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
high protein ingredient spotlight: egg whites
Egg whites are a fantastic source of lean protein, containing about 3.6 grams per large egg white! Their mild flavor makes them incredibly versatile for everything from protein hot chocolate to cinnamon roll baked oats to these wraps!
here's how to make egg white wraps
Be sure to scroll to the recipe card for the full wrap recipe!
- Whisk together the egg whites, cottage cheese, and spices.
- Spread out the chunky stuff on the sheet tray (spinach, feta, sun-dried tomatoes).
- Pour the egg mixture over these on the tray. It'll be very full, but trust the process!
- Sprinkle the shredded mozzarella over the egg mixture and bake for 20 minutes.
- Slice into 6 pieces and wrap each piece in a sun-dried tomato wrap. Enjoy!
quick recipe video
rolling your wraps
Definitely watch the video for this one! I like to rotate the foil so it's diagonal, place the wrap, fold the sides in, then just make a go of it rolling as fast as I can. I use the foil to help hold it together.
how to store & meal prep it
These wraps are great for meal prep, but they can get soggy, so here's exactly how to store them.
- Fridge: The wraps will keep for up to 3 days in the fridge in an airtight container, but they do get soggy, so they're best stored in the freezer.
- Freezer: Keep these in the freezer for up to 3 months.
- Reheating: Egg whites have a lot of moisture, so it's just inevitable that the wraps will get soggy. That being said, the best way to reheat them is first in the microwave for 1-2 minutes (depending on whether frozen or not), then in the air fryer for a few minutes. This will dry out the outside and get it nice and crisp again, no matter how soggy it is to start. Pan-frying or oven baking should do the same thing.
enjoy it with...
These spinach egg white wraps are pretty perfect on their own, but here are some ideas to make them a feast of a high-protein meal prep breakfast.
- Fresh fruit: Because yum!
- Chipotle sauce: Adds a nice kick, or use sriracha.
- A drink: Pair it with a strong cup of protein coffee or a chickpea smoothie for more fiber.
Also, be sure to check our out full blog post with more 30g protein breakfast ideas.
I found many things off with this dish. First being the cook time. After 20 minutes, my eggs were still soup. It took about a full hour to cook through properly. Second was the seasonings. 4 tsp of garlic and Italian seasonings?! I only added 2 and it was still so insanely overpowering. And third was the feta. I was only able to find a 4 oz container of feta at the store and I’m so glad because 4 oz was also very overpowering in flavor. I found this recipe unpalatable and could not eat it which was very disappointing!
Sorry it didn't work out for you!
Super flavorful! Used regular tortillas because it was what I had on hand. Nice to have breakfast prepped for the week. Will be making again!!
Delicious! I’m obsessed with these for breakfast.
Thanks so much!