Spinach and Feta Wrap Recipe

This recipe is a great way to start your morning. Not only does it contain a mix of carbs and protein for an active lifestyle, but it includes veggies and starts you on your way of getting 5-9 fruit/vegetable servings!

¼ cup fresh spinach, chopped
1 teaspoon chives or green onions, chopped
¼ teaspoon fresh dill, chopped (or 1/8 tsp dried dill)
2 large eggs (or ½ cup egg substitute)
1 Tablespoon crumbled feta cheese
½ teaspoon extra-virgin olive oil
Freshly ground black pepper to taste
1 whole grain tortilla, large


  • Chop spinach, chives and dill.

  • Blend eggs with a fork in a medium bowl. Add feta, scallions, dill, pepper and spinach and pepper.

  • Heat oil in a 6-8 inch nonstick pan over medium-low heat. Pour in egg mixture and cook, without stirring, until the bottom is light golden, 2 to 4 minutes. As the omelet cooks, lift the edges and tilt the pan so egg flows to the sides. After eggs are done, transfer to a clean plate.

  • Warm tortilla in pan, 10 to 15 seconds per side.

  • Add cooked eggs to the center of the tortilla; wrap and cook each side until lightly browned.

  • Nutrition (1 recipe without tortilla):
    190 calories, 14 gms protein, 14 gms fat (5 gms sat), 1.4 gms carbohydrate, <1 gm fiber, 250 mg sodium.

    Nutrition (1 recipe with high fiber tortilla):
    270 calories, 20 gms protein, 17 gms fat (5 gms sat), 18.4 gm carbohydrate, 12 gms fiber, 550 mg sodium.

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