Egg White Wraps with Smoked Salmon, Spinach and Feta

Name: Egg White Wraps with Smoked Salmon, Spinach and Feta
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Ingredients: 4 egg whites (or 1/2 cup liquid egg whites); 3 green onions (finely chopped (use just the green portion)); 1 teaspoon Dijon mustard; Freshly ground pepper; 1 large whole-grain tortilla ((or sub in gluten-free)); 1 oz smoked salmon; 1 handful baby spinach; 1-2 tablespoon crumbled feta cheese; Avocado; Roasted or steamed asparagus; Sun-dried tomatoes

These egg white wraps with smoked salmon, spinach and feta make the perfect quick and easy breakfast for a busy morning! Packed full of protein and healthy fats, these healthy egg wraps are super filling and can be whipped together in less than 10 minutes! {gluten-free friendly}

A photo showing the feta, spinach and smoked salmon filling of the egg white wrap.

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Healthy Breakfast Wrap

The combination of egg whites, smoked salmon, spinach and feta in this egg white wrap recipe is seriously one of best flavour combinations ever. In my opinion, any breakfast with smoked salmon and eggs is always a winner.

I like to call this delicious wrap my classy mom meal. It takes ten minutes to whip up, but it tastes like you’re eating a fancy brunch.

I also love that it can be eaten with one hand. Perfect when you need a quick meal on the go!

Plus, these easy egg wraps make a great breakfast or lunch because they’re packed with protein, fibre and healthy fats!

Who needs Starbucks when you can make your own spinach feta wrap copycat recipe with some extra goodness from smoked salmon?

I usually just serve it up with a big salad or a serving of fruit and it makes for such a filling and satisfying meal. Although we usually have it for breakfast, you can also have it for lunch or dinner too!

If you’re looking for more egg recipes, check out these Baked Egg White Bites, this Egg White Breakfast Casserole and High Protein Breakfast Burrito!

Why we love these healthy egg wraps

Tasty! For me, that combination of smoked salmon and eggs is the equivalent of bacon and eggs. I love the slightly salty taste the smoked salmon offers similar to the bacon, but instead of the saturated fat, it provides those heart healthy omega-3s.

Nutritious & satisfying: With 26 grams of protein and 4 grams of fibre, these breakfast wraps are high in protein, and the perfect satisfying option. That protein and fibre combo can also help to keep your blood sugar level stable for more energy and less cravings throughout the day.

Easily adaptable: You can easily make this wrap suit your dietary needs. You can use a gluten-free or low carb wrap, or skip the tortilla altogether and simply wrap the egg around the fillings!

Ingredient Notes

Ingredients to make the egg white wraps recipe with labels.

Egg whites: Egg whites are a great source of protein while also being a low calorie and lower fat option. Use liquid egg white or whole eggs if you prefer. Simply discard the egg yolks or refrigerate and save them for later.
Mustard: Use Dijon mustard to add a slight tang to each bite. I typically use the smooth variety but you can also use grainy Dijon mustard.
Tortilla: I generally use a whole wheat tortillas, but you can also sub in a white tortilla, gluten-free or a low carb wrap if preferred.
Smoked salmon: Just like fresh salmon, smoked salmon is a great source of protein, vitamins, minerals, and omega-3s. If you’re not a fan of smoked salmon, you could also sub in ham or skip it altogether.
Baby spinach: The perfect way to incorporate some extra greens, plus it adds a nice crunch to each bite. You can also sub in arugula if desired.
Feta cheese: It’s tough to beat that feta egg combo! The cheese adds a nice salty and creamy flavour that compliments the other ingredients perfectly! You could also sub in goat cheese.

Step by step instructions

Heat a small nonstick skillet over medium heat. Spray with non-stick cooking spray or coat lightly with oil.
In a small bowl, combine egg whites, green onion, Dijon mustard, and pepper and mix well with a fork.

Mixing together the egg whites and green onion in a bowl.

Pour the mixture into the hot pan and tilt to evenly distribute mixture over the bottom of the pan.

The egg white mixture poured into a skillet.

Allow it to cook for 3-4 minutes or until cooked enough so that it won’t fall apart when flipping.
Carefully flip with a large spatula and let it cook another 1-2 minutes.

Remove from pan and place egg flat in the center of the tortilla.
Next, place the smoked salmon, baby spinach and crumbled feta in a strip down the centre of the egg white (or use other optional fillings).

Four step by step photos to show how to assemble the egg white wraps with spinach, smoked salmon and feta..

Wrap the tortilla tightly around the fillings. Cut in half. Serve toasted or at room temperature.

How to toast wraps

If you’re a lover of crunch wraps and prefer that your wrap is a little warm and crispy on the outside, then you can toast these wraps on the stove or in the oven.

Stove top: If you want to toast them on the stove, heat a non-stick frying pan over medium heat. Place the wraps seam side down into the pan and cook for two minutes on each side, until nicely toasted.

Oven: If you prefer to toast them in the oven, transfer wraps to a baking sheet and toast at 350 degrees F for about 10-15 minutes or until the wrap is lightly browned and crispy on the outside. You can also use a toaster oven if preferred.

Recipe Notes:

I recommend using a smaller frying pan if possible to reduce the likelihood of the egg falling apart when you flip it. It makes the egg thicker and stronger for flipping. I used an 8-inch skillet. You can use a larger pan if desired, but the egg will be thinner so be very careful when flipping it.

Make sure the one side of the egg is cooked enough before flipping so it doesn’t make a mess. Also use cooking spray or oil so that it doesn’t stick. It’s much easier to wrap around all of those delicious fillings if it stays in one piece.

Adjust the amount of feta used according to taste. I used one tablespoon and found it added just the right amount of salty flavour to compliment the other ingredients.

You can either leave the baby spinach raw or cook it down for several minutes. The wrap tastes good either way!

Feel free to add your own twist to these egg white wraps. Try adding sun-dried tomatoes, avocado slices, roasted red pepper or whatever you’re feeling!

This recipe only makes one wrap. Feel free to make a double batch (or triple or quadruple it) for meal prep!

Storage Guidelines

These salmon wraps can be stored in the fridge in an airtight container or wrapped in saran wrap or foil for up to two days. You’ll want to make sure that you consume the thawed smoked salmon within 48 hours.

Recipe FAQs

What type of egg whites should I use?

You can either use the whites from whole eggs and separate the egg yolks from the whites, or you can use pasteurized egg whites from the carton. I tend to like to use the egg whites in the carton so the yolks don’t go to waste.

Can I add other vegetables?

Yes, you can add in other vegetables if you’d like. Roasted or steamed asparagus, roasted red pepper or sliced avocado would also taste great in these wraps!

Can these wraps be made in advance?

Yes, these are great for make ahead breakfasts or lunches. Wrap them tightly with plastic wrap or place in an airtight container to keep them fresh.

Can I freeze these wraps?

No, I wouldn’t recommend it. Since smoked salmon is generally sold frozen and will be thawed for the purpose of these wraps, it’s recommended that you don’t refreeze it again for overall food safety.

An egg white wrap cut in half and served on a plate.

Serving suggestions

Serve these egg white wraps along with raw vegetables, fruit or a salad for a balanced meal!

Try it along with the following recipes:

Recipe variations

If you want to switch up the flavours of this wrap or customize it according to your preferences, here are some great ideas to start. Feel free to get creative!

Not a fan of spinach? Swap out the spinach for arugula, Swiss chard, roasted or steamed asparagus or sliced or mashed avocado.
Don’t have/like smoked salmon? Leave it out!
Switch up the cheese: Try swapping feta for goat cheese, or add some shredded mozzarella, cheddar or a thin spread of cream cheese.
Add some seasoning: Try adding some Italian seasoning bagel seasoning to the egg white mixture.
Want to make it vegetarian? Switch out the smoked salmon for some roasted red peppers or sun-dried tomatoes.
Trying to make it kid-friendly? Switch out the fillings mentioned above for some cheddar cheese and sliced turkey breast or ham!
Want to make it gluten-free? Swap a gluten-free tortilla for the whole-grain wrap.
To make keto egg wraps: Skip the tortilla and just wrap the egg whites around the smoked salmon, spinach and feta. You can also use low carb or zero carb wraps or if you can find them.

So many options for this tasty wrap!

Two egg white wrap halves secured with a toothpick.

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Course lunch, Main Course