Spinach and Feta Egg White Wrap
A quick, protein-packed breakfast wrap featuring fluffy egg whites, fresh spinach, and savory crumbled feta. Perfect for a busy morning to keep you fueled and satisfied.
Prep
2 min
Cook
5 min
Total
7 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 HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
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
2 min
Cook
5 min
Total
7 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk
Time saver
This wrap can be made ahead of time. Wrap tightly in foil and store in the fridge for up to 3 days, then reheat in a skillet or microwave.
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 5 steps complete
Next: Warm a non-stick skillet over medium heat…
- 01
Warm a non-stick skillet over medium heat…
Warm a non-stick skillet over medium heat with the olive oil.
Tap card to mark done - 02
Add the fresh baby spinach and a…
Add the fresh baby spinach and a small pinch of salt, tossing until just wilted, about 1 minute.
Look for: just wilted
Tap card to mark done - 03
Whisk the liquid egg whites and whole…
Whisk the liquid egg whites and whole egg together, then pour into the skillet. Scramble gently with a spatula until fully cooked and fluffy.
Look for: fully cooked and fluffy
Tap card to mark done - 04
Lay the whole wheat tortilla flat on…
Lay the whole wheat tortilla flat on a plate. Spoon the scrambled eggs and spinach into the center, top with the crumbled feta cheese, and add a sprinkle of black pepper.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Fold the sides of the tortilla inward…
Fold the sides of the tortilla inward and roll tightly. To seal it, briefly toast the wrap seam-side down in the warm skillet for 1 minute before eating.
Allow: 1 minute
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