A delicious, protein-packed breakfast wrap filled with roasted bell peppers, creamy feta cheese, fluffy eggs, and fresh spinach. It’s quick, flavorful, and perfect for busy mornings or meal prep!
Prep & Cook Time
- Prep Time: 10 minutes
- Cook Time: 10–15 minutes
- Total Time: 20–25 minutes
- Servings: 2 wraps
Ingredients
For the Filling
- 1 teaspoon olive oil
- 1 red bell pepper, thinly sliced
- ½ yellow or orange bell pepper, thinly sliced
- 4 large eggs
- 1 cup fresh spinach
- ⅓ cup crumbled feta cheese
- ¼ teaspoon garlic powder
- ¼ teaspoon dried oregano
- Salt and black pepper, to taste
- Pinch of red pepper flakes, optional
For the Wraps
- 2 large flour tortillas or whole-wheat tortillas
- 2 tablespoons Greek yogurt or hummus, optional
- ½ avocado, sliced, optional
- Fresh parsley or basil, chopped, optional
Instructions
1. Roast or sauté the peppers
Heat the olive oil in a skillet over medium-high heat. Add the sliced bell peppers and cook for 5–7 minutes, stirring occasionally, until softened and lightly charred.
For a deeper roasted flavor, you can roast the peppers in the oven at 425°F (220°C) for 15–20 minutes.
2. Cook the spinach
Add the fresh spinach to the skillet with the peppers. Cook for about 1 minute, just until wilted.
Remove the vegetables from the pan and set aside.
3. Prepare the eggs
In a bowl, whisk together the eggs, garlic powder, oregano, a small pinch of salt, and black pepper.
Pour the eggs into the same skillet over medium-low heat. Gently scramble until soft and fully cooked.
4. Assemble the wraps
Warm the tortillas for a few seconds to make them easier to fold.
Spread each tortilla with Greek yogurt or hummus if using. Divide the scrambled eggs between the tortillas.
Top with the roasted peppers, spinach, crumbled feta, avocado, and fresh herbs.
5. Wrap and serve
Fold in the sides and roll tightly into a burrito-style wrap.
For a crispy finish, place the wraps seam-side down in a dry skillet for 1–2 minutes per side until lightly golden.
Serve immediately and enjoy!
Optional High-Protein Version
For extra protein, add one of these:
- ½ cup cooked shredded chicken
- Turkey slices
- Extra egg whites
- Cottage cheese
- Grilled chicken sausage
You can also use a high-protein tortilla to increase the protein content.
Nut Information
This recipe is naturally nut-free when made with standard ingredients.
However, always check labels on:
- Tortillas
- Greek yogurt or hummus
- Feta cheese
- Seasonings
- Any store-bought roasted peppers
Some packaged products may be manufactured in facilities that also process peanuts or tree nuts.
If serving someone with a severe nut allergy, use certified nut-free products and avoid cross-contamination.
Serving Suggestions
Serve your breakfast wrap with:
- Fresh fruit
- Greek yogurt
- A simple cucumber and tomato salad
- Roasted potatoes
- Avocado slices
- Fresh salsa
Storage & Meal Prep
Allow the filling to cool before assembling for meal prep.
- Refrigerator: Store for up to 3 days.
- Freezer: Wrap tightly and freeze for up to 2 months.
- Reheating: Warm in a skillet, oven, or microwave until heated through.
Tip: If freezing, leave out watery ingredients such as fresh avocado and add them after reheating.
Q&A
Q: Can I use jarred roasted peppers?
Yes! Drain them well before adding them to the wrap.
Q: Can I make this vegetarian?
Yes. The recipe is already vegetarian unless you add chicken, turkey, or sausage.
Q: Can I make it vegan?
Yes. Replace the eggs with scrambled tofu and use a plant-based feta alternative.
Q: What can I use instead of feta?
Goat cheese, shredded mozzarella, cottage cheese, or cheddar can work well.
Q: Can I add more vegetables?
Absolutely! Mushrooms, onions, zucchini, kale, or tomatoes are great additions.
Q: How can I make the wrap crispy?
Toast it in a dry skillet or sandwich press for a few minutes until golden and crisp.
Q: Is this recipe good for meal prep?
Yes! Prepare several wraps ahead of time, refrigerate or freeze them, and reheat when needed.
With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.
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