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Hand holding a halved spanakopita egg wrap with a golden, sesame-crusted tortilla and a creamy spinach, egg, and feta filling visible inside.

Spanakopita Egg Wraps

Crispy, cheesy, and packed with protein, these spanakopita egg wraps are the ultimate easy meal prep. Baked, wrapped, and air fried to perfection.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course dinner, lunch
Cuisine meal-prep
Servings 4 wraps
Calories 459 kcal

Equipment

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

TIPS & 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.
 
MEASUREMENTS:
I always recommend using a kitchen weighing scale and using weighted measurements. This will result in a more accurate process, and your wraps will come out perfectly.
 
MORE INFO:
Read the blog post for a more in-depth explanation of how to make these Spanakopita Egg Wraps and more tips and storage instructions.
 
NUTRITIONAL INFO:
These nutritional values are provided as a guide only and may be different depending on your ingredients and measurements.

Nutrition

Nutrition Facts
Spanakopita Egg Wraps
Serving Size
 
1 wrap
Amount per Serving
Calories
459
% Daily Value*
Fat
 
20.3
g
31
%
Carbohydrates
 
38.1
g
13
%
Protein
 
28.2
g
56
%
* Percent Daily Values are based on a 2000 calorie diet.
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