Starbucks Spinach Feta Wrap

This copycat Starbucks Spinach Feta Wrap recipe is cheaper, healthier and more delicious than the original. Packing over 30 grams of protein, this homemade spinach egg white wrap is perfect for on-the-go breakfasts and meal prepping.

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I still remember the first time I had the spinach feta wrap from Starbucks. That morning I was at London Gatwick airport and my flight got delayed. It was past 9 a.m. and I still hadn’t had breakfast. Starting to feel hungry, I decided to kill the time by eating. I wanted something quick & tasty, but still healthy. I saw McDonald’s, Burger King and, finally, Starbucks. Of course Starbucks seemed to be the best option for me. I got myself some egg white bites with a spinach feta and egg white wrap. Wow, they were both so tasty that I had to come up with my copycat healthier version.

About this recipe

Welcome to this homemade Starbucks Spinach Feta Wrap recipe! It’s quick, easy and oh so delicious that you won’t ever guess it’s also high protein and good for the diet. Are you on a keto? I have an option for you too. Everyone will love this recipe, because it is:

• Quick and easy to make. Sauté the veggies, cook the egg whites and fold a protein breakfast wrap in under 15 minutes.
• Healthy and high protein. Made with fresh spinach, tomatoes, egg whites and wholewheat tortilla, this DIY spinach feta Starbucks wrap is packed with nutrients and lean protein.
• Keto-friendly. If you are on a keto, swap out flour tortilla for my cottage cheese flatbread or one of my egg white wraps.
• Cheap and budget-friendly. Making Starbucks spinach feta wrap at home costs a fraction of the regular price, not even a dollar. Buying it from Starbucks instead will cost you a whopping $7.50 (as of July 2024).
• Flavorful and satisfying. Each bite is loaded with all the good Mediterranean flavors and plenty of textures. Salty crumbles of feta will get you hooked!
• Meal prep-friendly. This egg white spinach wrap recipe makes the perfect breakfast on the go for busy mornings.

Ingredients and substitutes

• Wholewheat tortilla. I recommend a large-sized wholewheat wrap because it holds better the fillings and contains more fiber. For keto spinach feta wrap, use my cottage cheese flatbread instead.
• Spinach. This recipe uses fresh baby spinach – washed, dried and roughly chopped. You can also make the filling with frozen spinach, but it will need to be thawed ahead.
• Sun-dried tomatoes. You’ll need to chop 3 sun-dried tomatoes. For the best spinach feta wrap, use sun-dried tomatoes packed in oil.
• Red onion. A couple tablespoons of diced onion add flavor to the spinach egg whites. As an alternative you can replace it with about 1/3 teaspoon of onion powder.
• Egg whites. I recommend cage-free egg whites from the carton, they’re more convenient. But you can also divide yolks and whites from whole eggs. Set the yolks aside for other recipes.
• Feta cheese. For less fat and calories, I like using fat-free feta cheese. Regular feta cheese is perfect too. You can’t really make Starbuck feta wrap without feta, but you can substitute it for shredded mozzarella, shredded cheddar, or dairy-free cheese.
• Olive oil. My tip is to use half teaspoon of olive oil from the sun-dried tomatoes. It adds so much flavor and aromas that your wrap will taste better than at Starbucks. Of course, you can use regular olive oil or avocado oil.
• Seasonings. Sea salt, freshly ground black pepper and a hint of garlic powder will do the magic. You can also include other seasonings such as chili flakes, cayenne pepper or Italian seasoning.

How to make Starbucks spinach feta wrap at home

This copycat recipe is so quick and easy that you’ll be having spinach egg white wraps every morning. In the recipe card down below you will find the complete instructions, but here’s an overview of the process.

1. Step 1 – Season the egg whites. In a small bowl, combine egg whites with garlic powder, salt and pepper.
2. Step 2 – Cook spinach and egg whites. Heat 1/2 teaspoon of olive oil in a non-stick skillet over medium heat. Once hot, add diced onion, chopped spinach and chopped sun-dried tomatoes. Sauté over medium heat to wilt the spinach. Pour into the pan the egg white mixture. Stir occasionally, cooking until the egg whites are fully set and cooked through. 
3. Step 3 – Assemble the feta wrap. Warm up the tortilla, in a skillet or in the microwave.  Spread the egg white mixture evenly on top of your warmed tortilla, then sprinkle with crumbled feta cheese. Fold the sides of the tortilla over the filling and then roll it up tightly to form a wrap. 
4. Step 4 – Enjoy. Serve immediately or let cool and store for later.

Storing and meal prepping

This is a meal prep friendly Starbuck spinach feta wrap recipe. You can make a batch on Sunday and set aside to have healthy high protein breakfast wraps for the week. Here is how to store them to preserve freshness and taste.

First of all, let them cool completely at room temperature. Once they have cooled, wrap your spinach feta wraps individually to prevent them from falling apart and place in an airtight food container or in zipper bags.

• In the fridge, they will stay fresh for up to 5 days, if kept in a sealable food container. Reheat in pan, air fry, or bake in hot oven before serving.
• In the freezer sealed in zipper bags, they will last for a maximum of 2 months. Take them out of the freezer and place in the refrigerator to thaw overnight. The next morning, reheat DIY Starbucks protein wraps in a hot skillet or bake in the oven until warm.

Starbucks spinach feta wrap calories

The original Starbucks spinach, feta & egg white wrap has 470 calories, 8 grams of fat, 34 grams of carbs, and 20 grams of protein. While it’s already pretty healthy, my copycat recipe takes it to the next level with even more protein, fewer calories, fewer carbs, and less fat.

Here is the (approximated) nutritional value of Starbucks spinach feta wrap made at home. One breakfast wrap has about 308.3 calories, 6.7 grams of fat, 32.4 grams of carbohydrates, and 30.5 grams of protein.

The nutrition facts up here are based on a recipe that uses low fat feta cheese. Please keep in mind that calories and macros are approximations only, for precise information calculate nutrition facts by yourself.

More protein breakfast ideas

• Breakfast burritos
• Breakfast casserole
• Egg white bites
• Chicken quesadillas
• Spinach wrap
• Cottage cheese flatbread
• Cottage cheese pizza
• Protein bagels

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5 from 2 votes

Starbucks Spinach Feta Wrap

This copycat Starbucks Spinach Feta Wrap recipe is cheaper, healthier and more delicious than the original. Packing over 30 grams of protein, this homemade spinach egg white wrap is perfect for on-the-go breakfasts and meal prepping.

Prep Time: 8 minutes minutes

Cook Time: 5 minutes minutes

Total Time: 13 minutes minutes

Servings: 1 wrap

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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, I used low-fat feta
• ▢ ½ tsp olive oil, I recommend using the olive oil from the sun-dried tomatoes
• ▢ ⅓ tsp garlic powder
• ▢ salt and pepper, to taste

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Instructions 

• In a small bowl, combine egg whites with garlic powder, salt and pepper.
• Heat 1 teaspoon of olive oil in a non-stick skillet over medium heat.
• Once hot, add diced onion, chopped spinach and chopped sun-dried tomatoes. Sauté over medium heat to wilt the spinach.
• Pour into the pan the egg white mixture. Stir occasionally, cooking until the egg whites are fully set and cooked through.
• Warm up the tortilla, in a skillet or in the microwave.
• Spread the egg white mixture evenly on top of the warmed tortilla, then sprinkle with crumbled feta cheese.
• Fold the sides of the tortilla over the filling and then roll it up tightly to form a wrap.
• Serve immediately or let cool and store for later (read storage notes for more details*).

Notes

How to store Spinach feta egg white wrap

Before storing, let the wrap cool completely to room temperature. Once cool, transfer to an airtight food container or to zipper bags and store either in the fridge or in the freezer.

• • In the fridge, they will stay fresh for up to 5 days if kept in a sealable food container. Reheat in pan, air fry, or bake in hot oven before serving.

• • In the freezer sealed in zipper bags, they will last for a maximum of 2 months. Take them out of the freezer and place in the refrigerator to thaw overnight. The next morning, reheat your DIY Starbucks protein wrap in a hot skillet or bake in the oven until warm.

Nutrition

Serving: 1 wrap | Calories: 308.3kcal | Carbohydrates: 32.4g | Protein: 30.5g | Fat: 6.7g | Saturated Fat: 1.5g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2.2g | Cholesterol: 8mg | Sodium: 957.7mg | Potassium: 550.3mg | Fiber: 4.7g | Sugar: 5.5g | Vitamin A: 2929.2IU | Vitamin C: 19.1mg | Calcium: 129.7mg | Iron: 2.4mg

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