This Spinach Feta Breakfast Wrap is a wholesome, Mediterranean-inspired way to kickstart your keto mornings. Creamy, tangy feta cheese meets garlicky sautéed spinach, wrapped in a warm low-carb tortilla or egg-based wrap for a flavorful, nutrient-dense breakfast that’s low in carbs and high in protein and healthy fats.

Whether you’re grabbing breakfast on the go or sitting down to a cozy brunch, this wrap is quick, satisfying, and completely customizable to your macros.

Why Spinach & Feta Work So Well on Keto

The combination of spinach and feta is a classic in Greek cuisine—bright, creamy, and umami-rich. Even better, both ingredients fit perfectly into a keto or low-carb diet:

Feta cheese adds fat, flavor, and protein with minimal carbs.
Spinach is low in net carbs and rich in iron, fiber, and antioxidants.
Wrapped in a low-carb tortilla or egg wrap, you get a portable meal that’s both filling and macro-friendly.

Each wrap has under 6g net carbs, over 15g of protein, and keeps you full for hours.

Ingredient Overview: What You’ll Need

Baby Spinach

Fresh is best, but frozen (well-drained) can be used. Spinach cooks down significantly, so you’ll need at least 1 full cup per wrap.

Feta Cheese

Choose full-fat, block feta (preferably made from sheep’s milk). Crumble it fresh for a creamy, tangy bite.

Eggs (Optional or for Egg Wrap)

You can add scrambled eggs inside the wrap, or make a thin omelette as the wrap itself for a zero-carb version.

Garlic & Olive Oil

Adds Mediterranean flavor. Garlic pairs beautifully with spinach and feta.

Low-Carb Tortilla or Egg Wrap

Use store-bought keto tortillas (1–4g net carbs) or make your own egg wrap:

1 egg + 1 tbsp water whisked, cooked thinly in a skillet like a crepe

Optional Add-Ins

Sun-dried tomatoes (use sparingly)
Kalamata olives
Avocado slices
Chopped herbs (dill, parsley, oregano)
Red pepper flakes or lemon zest

How to Make a Keto Spinach Feta Breakfast Wrap

1. Sauté the Spinach

In a nonstick skillet over medium heat:

Heat 1 tsp olive oil
Add 1 minced garlic clove and sauté for 30 seconds
Add 1½ cups baby spinach, cook until wilted (2–3 minutes)
Season lightly with salt and pepper
Set aside

2. Scramble the Eggs (If Adding)

Optional but recommended for protein:

In the same skillet, melt 1 tsp butter
Whisk and pour in 2 large eggs, season, and scramble until just set
Remove from heat

3. Prepare the Wrap

Warm your low-carb tortilla in a dry skillet or microwave for 20 seconds. If using an egg wrap, cook it first like a crepe and let it cool slightly.

4. Assemble the Wrap

Layer the center of the wrap with:

Scrambled eggs (if using)
Sautéed spinach
2–3 tbsp crumbled feta cheese
Optional: chopped olives, herbs, red pepper flakes

5. Fold and Heat

Fold in the sides and roll up like a burrito.
Place seam-side down in a hot skillet or air fryer to crisp up the outside (2 minutes per side).

6. Slice and Serve

Serve warm with a side of avocado, Greek yogurt, or fresh cucumber salad.

Tips, Variations & Substitutions

Tips for Best Texture

Drain spinach well if using frozen. Too much moisture can make the wrap soggy.
Crisp the wrap for a more satisfying bite—pan-frying improves flavor and texture.
Use fresh feta, not pre-crumbled, for creamier results.

Variations

Greek Omelette Wrap: Use an egg base instead of a tortilla and fill with feta/spinach/tomato.
Spicy Feta Wrap: Add harissa or chili flakes and swap feta for spicy feta spread (tirokafteri).
Avocado Power Wrap: Add sliced avocado and omit eggs for a vegetarian version.

Substitutions

Dairy-Free? Use almond- or coconut-based feta alternative.
No tortilla? Use large collard greens or lettuce leaves for a wrap, or just serve as a scramble bowl.
Need more protein? Add grilled chicken or cooked turkey sausage.

Serving Ideas & Occasions

Great for:

Quick weekday breakfasts
Low-carb brunches with Mediterranean flair
Meal prep: make 3–4 at once and store wrapped in the fridge
Travel-friendly lunches

Pair it with:

A cup of bone broth
A few olives and sliced cucumber
Half an avocado for extra fats
Keto tzatziki or yogurt dip

Nutritional & Health Benefits

Estimated Nutrition (1 wrap with eggs, spinach, feta, low-carb tortilla):

Calories: 290–330
Protein: 18–22g
Fat: 23–26g
Net Carbs: 5–6g
Fiber: 2–3g

Nutritional Highlights:

Spinach provides magnesium, potassium, and fiber.
Feta adds calcium and CLA (if made from sheep’s milk).
Eggs supply choline and protein.
Olive oil supports heart health and adds Mediterranean richness.

Frequently Asked Questions (FAQ)

1. Can I make this wrap dairy-free?

Yes. Use a plant-based feta alternative or avocado in place of cheese. The flavors will be different but still creamy and delicious.

2. Is this freezer-friendly?

Not ideal for freezing, as spinach and feta can become watery. Better to store in the fridge and reheat within 3 days.

3. Can I make it ahead of time?

Yes! Wrap tightly in foil or parchment, store in the fridge, and reheat in a skillet or air fryer.

4. Which low-carb tortilla is best?

Look for almond flour or flaxseed-based tortillas with no more than 4g net carbs per wrap. Egg thins or coconut wraps are great too.

5. Can I skip the eggs?

Absolutely. It still tastes amazing as a vegetarian wrap with just spinach and feta. Add avocado or nuts for extra fats.

6. Can I serve this as a bowl?

Yes! Skip the wrap and serve all ingredients in a bowl with extra greens, olives, and a drizzle of olive oil or tahini.

7. How do I make this more filling?

Add turkey sausage, grilled chicken, or more eggs. You can also pair it with a small keto smoothie or fat coffee.