Spinach and Feta Egg Wrap
A quick, savory egg wrap folded with fresh spinach, crumbled feta, and crunchy pumpkin seeds. Perfect for a protein-packed midday boost.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthProtein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
To make mornings faster, you can cook the scramble in advance and store it in the fridge for up to two days, assembling the wrap just before eating.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Crack the eggs into a small bowl
- 01
Crack the eggs into a small bowl
Crack the eggs into a small bowl, season with a pinch of salt and black pepper, and whisk until well combined.
Look for: well combined
Tap card to mark done - 02
Heat the olive oil or butter in…
Heat the olive oil or butter in a non-stick skillet over medium-low heat. Add the baby spinach and cook for 1 to 2 minutes until just wilted.
Look for: just wilted
Tap card to mark done - 03
Pour the whisked eggs into the skillet…
Pour the whisked eggs into the skillet over the spinach. Stir gently and continuously until the eggs are mostly set but still slightly soft.
Look for: the eggs are mostly set but still slightly soft
Tap card to mark done - 04
Remove the skillet from the heat
Remove the skillet from the heat, then stir in the crumbled feta cheese and pumpkin seeds.
Tap card to mark done - 05
Warm the whole wheat tortilla slightly in…
Warm the whole wheat tortilla slightly in a dry pan for about 15 seconds to make it pliable.
Tap card to mark done - 06
Spoon the egg scramble down the center…
Spoon the egg scramble down the center of the tortilla, fold in the sides, and roll tightly. Slice in half and enjoy warm.
Tap card to mark done
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