Feta Egg Wrap (Printer View)

A protein-rich blend of eggs, feta cheese, and fresh spinach tucked in a warm whole wheat wrap.

# Components:

→ Eggs

01 - 4 large eggs
02 - 2 tablespoons milk (optional)
03 - Salt and black pepper, to taste

→ Vegetables

04 - 1 cup baby spinach, chopped
05 - 1 small tomato, diced
06 - 2 green onions, thinly sliced

→ Dairy

07 - 1/2 cup crumbled feta cheese

→ Wraps

08 - 2 large whole wheat tortillas

→ Optional Add-Ons

09 - 1 tablespoon fresh herbs (parsley or dill), chopped
10 - 1/2 avocado, sliced
11 - Hot sauce or chili flakes, to taste

# Method:

01 - Whisk together eggs, milk (if used), salt, and black pepper in a medium bowl.
02 - Heat a nonstick skillet over medium heat and sauté spinach and green onions for 1 minute until wilted.
03 - Pour the egg mixture into the skillet and cook, gently stirring, until eggs are just set but still creamy, about 2 to 3 minutes. Remove from heat and fold in feta cheese and diced tomato.
04 - Heat tortillas in a dry skillet or microwave for a few seconds until pliable.
05 - Divide the egg mixture evenly between the tortillas. Add fresh herbs, avocado slices, or hot sauce if desired.
06 - Fold in the sides and roll each wrap tightly.
07 - Slice wraps in half and serve immediately.

# Expert Advice:

01 -
  • It's protein-packed enough to keep you full until lunch, without the heaviness that makes you drowsy by mid-morning.
  • You can throw it together in under twenty minutes, even when your brain hasn't woken up yet.
  • The warm eggs and cool creamy feta create this perfect textural contrast that somehow makes a simple breakfast feel special.
02 -
  • Don't overcook the eggs—they'll go from creamy to rubbery in about thirty seconds, so pull the pan off the heat while they still look slightly wet on top.
  • If you assemble your wrap and it feels like it might fall apart, let it rest seam-side down for just a minute; the warmth of the filling helps everything set together.
03 -
  • Add a tiny pinch of nutmeg to your egg mixture—you won't taste it directly, but it brings out the flavor of the eggs in a way that feels almost magical.
  • If your feta is packed in brine, drain and pat it dry before crumbling; excess moisture will make your eggs weepy and wet.
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