Copycat Starbucks Spinach Feta Wrap (Freezer Friendly!)

This copycat recipe of the Starbucks Spinach Feta Wrap is simple to make, using less than 5 ingredients! Low calorie, lower carb and packed with flavor, these homemade egg white wraps are a breakfast game changer! 

Spinach and feta wrap

Starbucks Spinach Feta Wrap Recipe

I love having healthy breakfasts prepped in advance. If I’m not having pancakes or breakfast cookies, I am enjoying a homemade spinach and feta wrap.

I was inspired to make a copycat version of the Starbucks spinach, feta and egg white wrap after having them for two weeks straight during college.

See, they had a Starbucks on campus and being a lazy college student, I’d sleep in until the last second and swing by before my first class.

I soon realized just how easy it would be to make my own Starbucks feta wraps, which turned out to be not only cheaper and easy to do, but so much more delicious- You know ALL the ingredients in them.

From buying Starbucks spinach wraps every morning to prepping 14 in one go, my freezer was stocked and breakfast was ready EVERY morning.

How to make Copycat Starbucks Spinach and Feta Wraps

The Ingredients

  • Wholewheat wrap– I used gluten-free wraps, to keep this recipe gluten-free, but you can use any wrap of choice. The larger the wraps, the easier to hold more fillings!
  • Egg white omelette– You can use carton egg whites or fresh ones, and use the yolks for something else! I only add salt and pepper to it, but you can jazz it up with other spices. 
  • Spinach– Fresh or frozen will work, as both will be cooked down until wilted. 
  • Feta Cheese- Crumbled feta is best, as it is evenly distributed amongst the wrap, but you can crumble a block of feta too. 
  • Sun dried tomatoes– Traditional Starbucks feta wraps use a spread, but using chopped sun dried tomato adds extra flavor to it. They also have no added sugar or fat. 
  • Spices of choice– Salt, pepper, red pepper flakes etc. 

The Instructions

  1. Prepare your egg white omelette- Depending on how many wraps you want to make, whisk together your egg whites with salt and pepper. Heat a large, non-stick pan with cooking spray on medium heat. Once hot, pour your omelette mixture into it, and cook gently, before folding in half, and cooking the other side. Remove from the pan. 
  2. Wilt your spinach- Once the egg whites are cooked, place your fresh or thawed (from frozen) spinach into the pan and cook for 2-3 minutes, until wilted. Remove from the pan. 
  3. Prepare all the ingredients- Slice up your omelette. Drain your sun dried tomatoes and crumble your feta. 
  4. Assemble and fold- Place the sheets of parchment paper onto a kitchen surface. Place a wrap on each one. Place the ingredients on it in this order, reserving an inch from each side to fold- egg white omelette, spinach, feta, sun dried tomatoes and finally the spices. Fold up the wrap, before folding it up in the parchment paper until completely sealed. 
  5. Enjoy or freeze- To enjoy straight away, place wrap in a sandwich press or grill, until warm. Cut in half and enjoy. Place remaining wraps in the freezer, in a ziplock bag. 

spinach feta wrap ingredients

Starbucks Spinach feta wrap calories VS Homemade version

My homemade wraps are much more nutritious than the original Starbucks version.

There are 290 calories, with 3 grams of fiber in a Starbucks Spinach Feta Wrap.

In my homemade version, there are 195 calories and 10 grams of fiber. 

Storing and Freezing Tips 

  • To store: If you plan on enjoying the wraps within 1 week, you can refrigerate them. Once ready to enjoy, remove from the fridge and heat up in a sandwich press or grill. 
  • To freeze: Perfect for meal prepping, these wraps are freezer friendly. Place the prepared wraps in a ziplock bag and keep in a ziplock bag. They freeze well for up to 2 months. Thaw the wraps in the fridge the night before you want to eat them. 

starbucks spinach wrap

More EASY Breakfast Recipes

Copycat Starbucks Spinach and Feta Wrap

This copycat Starbucks Spinach and Feta wrap is even more delicious than it's inspiration- High in protein and packed full of egg whites, it's a much healthier twist on the original- Naturally gluten free!
5 from 8 votes
Print Rate
Course: Breakfast
Cuisine: American
Prep Time: 5 minutes
Cook Time: 5 minutes
Servings: 1 wrap
Calories: 195kcal
Author: Arman


  • 1 large tortilla gluten free, if needed
  • 2 large egg whites
  • 1/2 cup spinach fresh or thawed from frozen
  • 4 sun dried tomatoes chopped
  • 2 tbsp feta crumbled
  • 1/4 tsp salt
  • 1/8 tsp pepper


  • On medium heat, coat a non-stick pan with oil or cooking spray. When hot, add your egg whites with spices of choice. Fold over and cook both sides. Remove from the pan.
  • Add your fresh or thawed frozen spinach and cover for 1-2 minutes, until wilted. Set aside.
  • Place your tortilla on a large piece of parchment paper. Add your eggs whites, wilted spinach, sun dried tomatoes and crumbled feta and wrap up. If made fresh, cut in half or if prepared in advance, heat in a sandwich press or grill until warm.


If preparing multiple wraps, follow the instructions within the post. 
You can refrigerate wraps for up to 5 days, or freeze for up to 2 months. 


Serving: 1Wrap | Calories: 195kcal | Carbohydrates: 18g | Protein: 15g | Fat: 9g | Sodium: 1288mg | Potassium: 237mg | Fiber: 10g | Vitamin A: 1550IU | Vitamin C: 4mg | Calcium: 214mg | Iron: 2mg | NET CARBS: 8g
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!


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    81 thoughts on “Copycat Starbucks Spinach Feta Wrap (Freezer Friendly!)

    1. This looks so yummy! How long do these last for in the freezer [wondering how many can be made in advance]. Do you have any suggestions for easy reheating in the morning?


      1. Hi Haylee! I usually make them in batches of 6 or 7 and they last a good month- For reheating, I either thaw it the night before in the fridge and reheat in a sandwich press or if I use good quality wrap bread and minimal spinach, the microwave 🙂

    2. Looks SO good! Ok where can I find gluten free lavash wraps? What brand do you use?
      Also, to freeze, do you just put them individually in plastic bags? Do you wrap them first?

      1. Hi Lacy! I’ve used a couple, my favourite brand Flatout just released a range of gluten free ones! I actually wrap them individually in grease proof paper and then wrap them again in aluminium foil!

    3. I keep reading comments from people who have never tried the Starbucks wrap and are glad they saved themselves. I completely agree that you need 2 to be satisfied, and of course they are way too expensive. But I actually liked mine and was pretty impressed when I had my first one (before reading this) yesterday. In fact, I thought it was so good that I came here looking for the recipe. I’m wondering if the reason you had a bad experience had to do with that particular airport location. I would maybe give it a try one more time if you ever get the chance because I loved the feta cheese in mine and tasted quite a bit of it. Just my two cents! Thank you so much for this recipe that I’m going to make right now!

    4. Oh gosh… I ate these Starbucks wraps for a whole semester forcing my brain to think it was good and forgetting that they were going from freezer to quick oven to my stonach in less than two minutes. Anyways, I just read about half a century worth of your post and you ar now my go to resource for all recipes I want to try in a near future! The on,y inconvenient is I live in middle-of-no-where NZ at the moment and most of the ingredients you mentionned are not easily available here. Wish they were! Thanks for all these goodies!

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