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Diabetes-Friendly Make-Ahead Egg, Spinach & Feta Wraps


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Description

Packed with protein, fiber, and flavor, they’ll help you start your day with stable blood sugars and steady energy. Plus, they freeze beautifully — perfect for busy mornings when “homemade” feels impossible.


Ingredients

Units Scale
  • 1/4 cup sun-dried tomatoes, chopped
  • 1 tbsp. oil from sun-dried tomatoes
  • 1 onion, chopped
  • 5 oz. (140g) baby spinach
  • 10 eggs
  • 3 oz. (90g) feta cheese, crumbled
  • 5 tortillas (whole grain or low-carb recommended)
  • 4 tbsp. cream cheese

Instructions

  • Prep & Preheat:
    Heat the oven to 375°F (190°C). Lightly grease a baking dish with ½ tsp oil. Line with parchment, leaving overhang. Spray with another ½ tsp oil.

  • Sauté Veggies:
    In a large pan, heat the sun-dried tomato oil over medium heat. Add onion and cook 8–10 minutes until golden. Add sun-dried tomatoes and cook for 2 minutes. Stir in spinach and cook until just wilted. Season with salt and pepper.

  • Bake the Eggs:
    In a large bowl, whisk eggs with 1 tsp salt and ¼ tsp pepper. Stir in spinach mixture. Pour into the prepared baking dish and sprinkle feta on top. Bake for 10–15 minutes, or until just set. Let cool slightly.

  • Assemble Wraps:
    Lift the baked eggs from the dish and cut into 5 equal pieces. Spread 1 tbsp cream cheese on each tortilla. Place one egg slice near the bottom, fold in sides, and roll tightly.

 

  • Toast the Wraps:
    Heat a clean pan over medium heat. Cook seam-side down for 3–4 minutes per side until golden and crisp.

  • Prep Time: 10 minutes
  • Cook Time: 20 Minutes
  • Category: Breakfast
  • Method: Stovetop

Nutrition

  • Serving Size: 1 wrap
  • Calories: 335
  • Sugar: 3.4 g
  • Sodium: 371.2 mg
  • Fat: 20.9 g
  • Saturated Fat: 8.6 g
  • Carbohydrates: 19 g
  • Fiber: 3 g
  • Protein: 18.5 g
  • Cholesterol: 398.9 mg

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