These Spanakopita Egg Wraps are a high-protein, easy meal prep recipe inspired by the classic Greek flavours of spanakopita, with creamy eggs, salty feta, and herby spinach baked into a soft, sliceable filling. Wrapped in a tortilla and crisped until golden, they’re the perfect balance of creamy, crispy, and satisfying, with that savoury, comforting flavour in every bite.
This easy egg wrap recipe comes together with simple, everyday ingredients and is perfect for breakfast, lunch, or a quick grab-and-go meal. The baked egg filling is rich and flavourful, while the crispy tortilla adds that extra texture that makes each bite feel a little more special and delicious.
Whether you’re prepping ahead for the week or looking for a nourishing, high-protein meal that actually keeps you full, these spanakopita-inspired egg wraps are one you’ll keep coming back to again and again.
Why You’ll Love This Recipe
- High-protein and filling: Packed with eggs, cottage cheese, and feta, these wraps are rich in protein to keep you full and satisfied for longer.
- Perfect for meal prep: Bake once, slice, and wrap, these store well and are ideal for prepping ahead for busy days.
- Easy and convenient: Made with simple ingredients and minimal prep, this recipe is perfect for a quick breakfast, lunch, or snack.
- Inspired by classic flavours: All the delicious, savoury flavours of spanakopita, with a quicker, more approachable twist.
- Crispy and creamy texture: Soft, fluffy egg filling wrapped in a golden, crispy tortilla for the perfect texture in every bite.
- Simple, everyday ingredients: Everything used is easy to find and likely already in your kitchen.
- Versatile and customisable: Swap herbs, adjust seasoning, or add extras like sun-dried tomatoes or olives to make it your own.
- Great for on-the-go: These wraps are easy to grab and take with you, making them perfect for busy mornings or lunches.
Ingredients Needed
These are the ingredients you’ll need to make these Spanakopita Egg Wraps. You can find the exact measurements in the recipe card at the bottom of this page.
Eggs: The base of the recipe, creating a soft, fluffy, high-protein filling that holds everything together.
Cottage cheese: Adds creaminess and boosts the protein, while keeping the texture light and slightly fluffy.
Salt and black pepper: Essential for seasoning and bringing out all the flavours in the filling.
Frozen spinach: A key ingredient for that classic spanakopita flavour, adding both nutrition and texture. Make sure it’s well drained.
Fresh parsley or dill: Adds a fresh, herby flavour that really lifts the whole dish and gives it that Greek-inspired feel.
Feta: Crumbled feta brings saltiness and richness, balancing perfectly with the eggs and spinach.
Tortillas: Used to wrap the filling, they crisp up beautifully when baked or air fried for that golden finish.
Equipment Needed
- Mixing bowl: For whisking together the egg mixture until smooth and well combined.
- Whisk or fork: To mix the eggs, cottage cheese, and seasoning evenly.
- Baking tin (20cm square): For baking the egg mixture into a firm, sliceable base.
- Baking paper or cooking spray: To line or grease the tin and prevent sticking.
- Knife: For slicing the baked egg mixture into even portions.
- Chopping board: For preparing herbs and cutting the egg bake.
- Spoon or spatula: To mix the filling and help transfer it into the baking dish.
- Air fryer or oven: To crisp up the wraps until golden and slightly crunchy.
How to Make These Spanakopita Egg Wraps
Here is a detailed summary of how to make this recipe. I’ve also included some photos, and you can find the recipe video in the recipe card. At the bottom of this page is a summarized version that can be printed.
Step One:
Thaw the frozen spinach and squeeze out as much excess water as possible to avoid a watery filling.
Step Two:
In a large bowl, whisk together the eggs, cottage cheese, salt, and black pepper until smooth and well combined.
Step Three:
Stir in the drained spinach, chopped herbs, and crumbled feta until evenly mixed.
Step Four:
Pour the mixture into a lined or greased 20cm square baking tin and spread it out evenly.
Step Five:
Bake at 180°C for 30 minutes, or until the centre is fully set.
Step Six:
Allow the egg bake to cool completely, then cut into 4 equal squares.
Step Seven:
Place one square in the centre of each tortilla, then fold in the sides to form a sealed wrap.
Step Eight:
Brush lightly with oil, sprinkle with sesame seeds, and air fry at 180°C for 8 to 10 minutes, or bake in the oven until golden and crispy.
Step Nine:
Serve warm, or store for meal prep and reheat when ready to enjoy.
Tips & Notes
- Drain the spinach well: Make sure to squeeze out as much excess water as possible to avoid a watery filling.
- Let it cool: Allow the egg bake to cool completely before slicing so it holds its shape properly.
- Even slicing: Cut into equal squares for evenly sized wraps that cook consistently.
- Don’t overfill: Keep the filling centred so the wraps seal easily and don’t fall apart.
- Crisp it up: Brushing the wraps lightly with oil helps them turn golden and crispy.
- Air fryer vs oven: The air fryer gives a slightly crispier finish, but both methods work well.
- Herb choice: Use parsley or dill depending on your preference, both add a fresh, herby flavour.
- Serving idea: These are delicious served with tzatziki or a simple yoghurt dip on the side.
- Meal prep: Store in an airtight container in the fridge for up to 3 days.
- Reheating: Reheat in the air fryer or oven to bring back that crispy texture.
How to Store Spanakopita Egg Wraps
Fridge: Store the wraps in an airtight container in the fridge for up to 3 days. They’re perfect for meal prep and easy grab-and-go meals.
Reheating: Reheat in the air fryer or oven to bring back that crispy texture. You can also microwave them, but they will be softer.
Meal prep: These egg wraps are ideal for prepping ahead, make a batch and store individually for quick breakfasts or lunches during the week.
Freezing: You can freeze them once cooked. Wrap individually and store in an airtight container, then reheat in the air fryer or oven until heated through and crispy.
Frequently Asked Questions
Can I make these dairy-free?
Yes, simply swap the cottage cheese and feta for dairy-free alternatives to keep the filling creamy while making the recipe fully dairy-free.
Are these high in protein?
Yes, these wraps are packed with protein from the eggs and cottage cheese, making them a filling and satisfying meal.
Can I use fresh spinach instead of frozen?
Absolutely, just cook it down first and make sure to drain any excess liquid before adding it to the mixture.
Can I make these ahead of time?
Yes, they’re perfect for meal prep. You can make them in advance and store them in the fridge for easy meals during the week.
Can I use a different type of wrap?
Yes, you can use wholewheat, low-carb, or gluten-free wraps depending on your preference.
How do I keep them crispy when reheating?
Reheat them in the air fryer or oven instead of the microwave to bring back that golden, crispy texture.
more healthy, high-protein meal-prep ideas:
Hey! If you make this recipe, I would love it if you could leave me some feedback and a rating ⭐⭐⭐⭐⭐ in the comment section at the bottom of the page! Also let me know on Facebook, Instagram or Pinterest! I can’t wait to hear your thoughts and see your photos!
Spanakopita Egg Wraps
Equipment
- Baking tin (20cm square)
- Baking paper or cooking spray
- Spoon or spatula
- Air fryer or oven
Ingredients
- 8 eggs
- 150 g cottage cheese (⅔ cup)
- 1 tsp salt
- 1/2 tsp black pepper
- 200 g frozen spinach thawed and drained (1 cup)
- 20 g fresh parsley or dill finely chopped (⅓ cup)
- 80 g feta crumbled (½ cup)
- 4 tortillas
Instructions
- Thaw the frozen spinach and squeeze out as much excess water as possible.
- In a large bowl, whisk together the eggs, cottage cheese, salt, and pepper until well combined.
- Stir in the spinach, fresh herbs, and crumbled feta.
- Pour the mixture into a lined or greased 20cm square baking tin. Bake at 180°C for 30 minutes, or until set in the centre.
- Allow the egg bake to cool completely, then cut into 4 equal squares.
- Place one square in the centre of each tortilla. Fold in the sides to form a sealed wrap.
- Brush lightly with oil and sprinkle with sesame seeds. Air fry at 180°C for 8–10 minutes, or bake in the oven until golden and crispy.
Video
Notes
- Drain the spinach well – excess liquid will make the egg bake watery instead of set.
- Use 8 eggs for structure – it holds better for slicing and wrapping.
- Let it cool slightly before slicing – this helps it firm up and keeps clean edges.
- Don’t overfill the wraps – it makes folding and air frying much easier.
- Brush or spray with oil before air frying for that golden, crispy finish.
- Add lemon zest + a pinch of nutmeg for a more authentic spanakopita flavour.
- Use low-fat cottage cheese if you want to increase protein and reduce fat.
- Best eaten fresh for crispiness, but the egg bake can be meal prepped ahead.
