Spinach, Feta & Sun-dried Tomato Breakfast Wrap

(Becky, the Mama)

It’s FUN Friday and I thought we’d celebrate with a story-in-pictures today.

When my grandson Georgie met Greg’s sister’s granddaughter Jena last week at our family beach vacation in Oregon, it was like at first sight. They hit it off like peas and carrots, or, to go with today’s recipe theme: like spinach and sun-dried tomatoes.

Jena and George reading the story of Brave, from Nonny’s Nook

It was fun for me, a grandmother of five little boys under age six, to be around a little girl.  Her Aunt Stephanie told me that Jena came up to her and said, excitedly, “I get to go to the beach with Grandma Gail!”  Then she paused, worried and added, “But I don’t know what to wear!”  This is something I’ve never heard my grandsons say.

She told me her favorite part of the beach is getting to wash all the shells. “I love washing things!” she said.  Again, not something that any of my grandsons has ever said to me.

We went for a walk to the beach one night and I captured this picture of the two of them, in little boy blue and little girl pink, cresting the hill just before going down to the beach. George never goes anywhere without a stick and made sure that Jenna had one, too.

“Don’t grow up too quickly, lest you forget how much you love the beach.”– Michelle Held 

Once we got to the beach, the kids wrote their names in the sand,  and then they decided to draw their own hopscotch games.

This is a little 5 year old boy’s drawing of hopscotch:

This is a little 6 year old girl’s drawing of it.

On the way home Jena walked by my side,  nicely and daintily,  as she observed George in front of us: skipping, hopping, running,  and fighting invisible enemies with his stick sword, Ninja-like.  Impressed with his boundless energy, Jena called out,  “George, are you hopped up on vegetables or Mountain Dew?”

Me (Nonny to the kids), having a blast with my beach buckaroos. We’re all hopped up on something better than Mountain Dew: veggies, the beach, and fun with family!

As it turned out, George was “hopped up on” vegetables that particular night, as he loves them, especially salads.  But I am sure he was also “hopped up” on being at the beach with his beloved family and a darlin’ fun little girl on a perfect summer’s eve.

Speaking of veggies, one of my favorite new tasty and healthy breakfast treats is Starbuck’s low fat, high nutrition vegetarian feta and spinach wrap with sundried tomatoes. It’s made with an egg white omelet (did you know there are only 25 calories in ¼ cup of egg white?), feta, spinach and sun-dried tomatoes, wrapped in a whole wheat tortilla and “sealed” in a Panini maker.

I made my own version today, and it tasted exactly like the Starbuck’s version.  I not only enjoy them for breakfast but they make great high energy snacks, that will hop you up almost as well as Mountain Dew, and make you much healthier! (And only 150 calories!)

Spinach, Feta & Sun-dried Tomato Breakfast Wrap

fresh spinach, whole wheat tortillas, chopped sundried tomatoes, organic egg whites (these are in a carton) and feta or goat cheese

Makes One


Whole wheat tortilla

1/4 to 1/2 cup egg whites, depending on how thick you like your omelet

1 T. crumbled feta or goat cheese

3 or 4 spinach leaves

4 t. chopped sun-dried tomatoes (I prefer them packed in oil.  I had a sun-dried tomato tamponade on hand so I used that)

About a teaspoon of olive oil to coat pan

Salt and Pepper to taste


Lightly moisten the flour tortilla (I just wet my hand and pass it over both side of tortilla) and then cook in small skillet (lightly coated with just a smear of olive oil) on both sides until pliable and warm.  Set aside and keep warm under a plate or paper towel.

In the same small skillet, add the egg whites and sprinkle with a little salt and pepper.  Place feta cheese down the middle of it.

When the egg is set, roll it up and put in the tortilla.  Warm the spinach leaves in the pan for just a few seconds and then place them alongside egg white.  Add the sun-dried tomatoes.

Roll up and then carefully place seam down in the skillet.  Hold it down for a few minutes with a spatula until it is crispy and sealed.  Turn it over and let the over side get brown.   Serve immediately.

Variations: Vegans can use scrambled tofu and skip the cheese or use a vegan cheese. Try other veggies such as artichokes, sautéed onions or potatoes. Use whole eggs.

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The Title: Spinach, Feta & Sun-dried Tomato Breakfast Wrap
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One Comment on “Spinach, Feta & Sun-dried Tomato Breakfast Wrap”

  1. […] love their healthy recipes and soul enhancing snippets: Click here for a […]

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