Spinach and Feta Omelette Wraps
Soft eggs set around wilted spinach and salty feta, folded into warm wraps for a fast, high-protein breakfast or lunch.
- Total
- 11 min
- Prep 4 · Cook 7
- Serves
- 1
- Difficulty
- Easy
You'll practice: Sautéing · Folding
- Savory
- Quick
- Stovetop
Instructions
-
Crumble the feta into small pieces and set aside. Crack the eggs into a small bowl, add the salt and black pepper, and beat with a fork until the yolks and whites are fully combined.
~2 min
Beating eggs fully combines yolk and white so the omelette sets into an even, tender sheet rather than streaky patches.
-
Warm the non-stick frying pan over medium heat, add the olive oil, then add the spinach. Cook for about 2 minutes, stirring, until the leaves are fully wilted and any water has cooked off.
~2 min
Cooking off spinach water first prevents the eggs from steaming, which would make the omelette rubbery instead of soft.
Squeeze the wilted spinach against the side of the pan with the spatula to push out trapped water before adding the eggs, otherwise the omelette steams and turns rubbery.
Sautéing Keep the spinach moving over medium heat until just wilted; overcooking releases more water and dulls its colour.
-
Spread the wilted spinach evenly across the pan and scatter over the crumbled feta. Pour the beaten eggs over the top and tilt the pan so they cover the vegetables in an even layer.
~1 min
Spreading spinach and feta evenly, then tilting the pan, gives a uniform thickness so every bite sets at the same time.
-
Cook undisturbed over medium-low heat for 3 to 4 minutes, until the edges are set and the centre is just barely firm. If the top still looks wet, cover the pan for the last minute to set it.
~4 min
Medium-low heat lets the centre set before the bottom browns, keeping the omelette tender rather than tough.
Keep the heat medium-low once the eggs go in: high heat browns the bottom before the centre sets, which makes the omelette tough.
-
While step 4 cooks
While the omelette sets, warm the wrap in a dry pan over medium heat for about 30 seconds per side, until soft and pliable.
~1 min
Warming the wrap makes it pliable so it folds without cracking or tearing.
-
Slide the omelette onto the warm wrap, fold the sides in and roll it up. Cut in half and eat straight away.
~1 min
Folding Fold the sides in first, then roll gently so the omelette stays intact; overfilling makes the wrap split.