Healthy Starbucks Breakfast Swap: Spinach, Tomato, Feta & Egg Wrap Recipe

Jun 1 2023
Today, we’re highlighting one of our most popular breakfast recipes ever… It’s a Starbucks swap from HG that'll blow your mind! Back in 2008, we discovered the most INCREDIBLE breakfast wrap at Starbucks. We raved about it, fell head over heels in love with it, and then learned it would be removed from their menu. Out of sheer desperation, we created our very own version of the insanely delicious breakfast rollup. And OURS has even MORE impressive nutritional stats: less sodium, fewer carbs, and more fiber! While Starbucks' Spinach, Feta & Egg White Wrap has since been added BACK to the menu, we’re still making this all-star swap at home on repeat…

Hungry Girl's Healthy Spinach, Tomato, Feta & Egg Wrap Recipe

Print Spinach, Tomato, Feta & Egg Wrap Print

Entire recipe: 218 calories, 5.5g total fat (2.5g sat. fat), 578mg sodium, 29.5g carbs, 10g fiber, 5.5g sugars, 16.5g protein

Click for WW Points® value*

Prep: 5 minutes
Cook: 10 minutes


1 large low-carb flour tortilla with 100 calories or less

1/3 cup (about 3 large) egg whites or fat-free liquid egg substitute

1/2 cup chopped spinach

2 tbsp. bagged or drained sun-dried tomatoes, chopped

1 tbsp. canned fire-roasted diced tomatoes with garlic

1 1/2 tbsp. crumbled feta cheese with tomato & basil (like the kind by Athenos)


Microwave tortilla for 20 seconds, or until warm and pliable.

Bring a medium skillet sprayed with nonstick spray to medium heat. Add egg whites/substitute to evenly coat the bottom. Cook for 1 minute, or until solid enough to flip. Carefully flip. Cook for 1 more minute, or until fully cooked. Fold in half, and place egg patty on the center of the tortilla.

Remove skillet from heat, respray, and return to medium heat. Add spinach, sun-dried tomatoes, and canned tomatoes. Cook and stir until spinach has wilted, about 1 minute. Add cheese. Cook and stir until hot, about 1 minute.

Top egg patty with spinach mixture. Wrap tortilla up like a burrito: First fold in the sides, then roll it up from the bottom.

Spray an air fryer with non-aerosol nonstick spray. Place wrap in an air fryer, seam side down. Set air fryer to 375ºF (or the nearest degree). Cook until golden brown and crispy, about 5 minutes. (No air fryer? Crisp up your wrap in a toaster oven.)


HG Alternatives! Can’t find tomato & basil feta? Use regular feta, and add some fresh basil. Can’t find fire-roasted diced tomatoes with garlic? Use traditional fire-roasted tomatoes, and stir in 1/4 tsp. chopped garlic.

DIY at home! Click here to see how.

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Chew on this:

It's June 1st, aka Flip a Coin Day! Grab a coin and ask, "Do I want PeaTos Curls or Rings?"… or ignore the coin and order a variety pack.

Let your friends know they can make a healthy Starbucks swap with this recipe for the Spinach, Tomato, Feta & Egg Wrap!


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*The WW Points® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by WW International, Inc., the owner of the Points® trademark.

Questions on the WW Points® values listed? Click here.

Hungry Girl provides general information about food and lifestyle. This information and any linked materials are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. Click here for more information.