Spinach and Feta Egg Wraps with Garlic Yogurt
In short: Scrambled eggs with wilted spinach and feta, rolled in whole-wheat tortillas with a quick garlic and lemon yogurt sauce. It takes about 20 min in total and makes 4 servings.
- Prep
- 10 min
- Cook
- 10 min
- Total
- 20 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 475 kcal
These wraps are built for mornings when you need to eat on the move. Eggs are scrambled with a big handful of spinach and salty feta, then rolled into warm tortillas with a cool garlic and lemon yogurt sauce that keeps the filling from tasting dry. Wrapped in parchment, they hold together in a bag for a few hours, and they reheat well if you make a batch ahead.
Instructions
- Stir the yogurt with the garlic, lemon juice and salt. Set aside.
- Heat the olive oil in a large nonstick skillet over medium heat. Add the spinach in handfuls and cook for about 2 minutes, turning, until wilted and the pan is nearly dry.
- Whisk the eggs with the milk, oregano and pepper. Pour into the pan with the spinach and stir gently with a spatula for 2 to 3 minutes, until just set.
- Fold in the feta and take the pan off the heat.
- Warm the tortillas in a dry skillet or the microwave until soft. Spread each with a spoonful of garlic yogurt, add a quarter of the eggs down the center, fold in the sides and roll up tightly.
- Serve right away, or wrap in parchment to eat later.
Tips
- Cook the spinach until the pan is nearly dry before the eggs go in. Water from the leaves is what makes wraps soggy.
- For meal prep, roll the wraps without the yogurt, wrap them in foil and keep for 3 days in the fridge. Reheat in a dry skillet to crisp the tortilla, then add the sauce.
Questions and answers
Can I use frozen spinach in egg wraps?
Yes. Thaw 150 g (5 oz) of frozen spinach, squeeze out all the water with your hands and stir it into the eggs. Fresh spinach tastes lighter, but frozen works fine in a wrap.
Do these egg wraps freeze well?
Yes, without the yogurt sauce. Wrap each cooled wrap in parchment and foil, freeze for up to 2 months and reheat from frozen in the microwave for 1 1/2 to 2 minutes.
What can I use instead of feta?
Goat cheese, ricotta salata or a sharp cheddar all work. Feta is salty, so taste the eggs before adding extra salt if you swap.
How long does it take to make Spinach and Feta Egg Wraps with Garlic Yogurt?
About 20 min in total: 10 min of preparation and 10 min of cooking.
How many calories are in Spinach and Feta Egg Wraps with Garlic Yogurt?
About 475 kcal per serving, with 24 g of protein, 38 g of carbohydrates and 25 g of fat. These values are estimates.
Nutrition per serving
| Calories | 475 kcal |
|---|---|
| Protein | 24 g |
| Carbohydrates | 38 g |
| Fat | 25 g |
| Fiber | 3 g |
| Sugar | 5 g |
| Sodium | 1020 mg |
Estimated values, calculated from the ingredients.
