Breakfast Wraps, To Go!

Breakfast, the most important meal of the day! So many of my weight loss clients have told me that they don’t know why they can’t lose weight, after all they aren’t even eating breakfast or lunch! Ding ding ding! If you skip meals throughout the day, you’re not only depriving your mouth of tasty opportunities but you are far more likely to overeat at the next meal. Not to mention, breakfast helps you get a head start. When you eat breakfast it really does boost your metabolism.

Breakfast may be the most important meal of the day but it can also be the most difficult! My husband has been getting up for his inpatient rotation at 4:30am! He’s lucky if he can scarf down a banana. I have more time in the mornings before work but honestly I’m pretty useless before my morning coffee. I have learned from experience that cooking in that state is simply not a good idea. Cereal can make for a quick and easy breakfast but it usually leaves me with a mid morning blood sugar crash. I don’t know about you, but I tend to feel better if I include protein into my breakfast. So this leaves us with the dilemma… What to eat? What to eat?

Okay, so I’ll admit it… for the past few weeks I have been running to the Starbucks down the street before work to grab their spinach feta wrap (I’m a little obsessed). This offered a pretty healthy convenient fix to the breakfast dilemma. Unfortunately convenience can get a little pricey.

So today I finally had a day off. I decided to take advantage of the time to make some homemade, tasty breakfast wraps! I made the wraps in bulk, so this way I can freeze them away for a quick and easy breakfast to go. Jimmy Dean, you have some competition ;-).

The wraps are a spin off of the Starbucks wraps, so I have included sun dried tomato, feta, egg whites and spinach. I also added a tomato, basil chicken sausage because it just looked too good not to! You can definitely play around with the ingredients though to include your favorites. I found these really nice flax roll ups from BakeSense (80 calories, 6g of fiber, 7g protein). They taste almost exactly like the Starbucks wrap but honestly they were a bit too small to accommodate the amount of filling I wanted. If you do replicate this recipe you may want to substitute a whole wheat tortilla for the wrap.

Anyway, these wraps are a delicious and healthy way to start the day and even better, they are convenient!

Breakfast wrap ingredients.

Breakfast wrap ingredients.


  • 1 package BakeSense roll ups OR whole wheat 6” tortillas
  • 4 BratHans Sundried tomato and basil chicken sausages
  • 2 cups of egg whites  
  • 1 cup sun dried tomato not chopped (½ cup chopped sun dried tomato)
    • These were not packaged in oil
  • 3 cups of baby spinach
  • 1 cup of feta  
  • 1 Tbs olive oil
  • Salt and Pepper to taste
    • Yield: 8 Wraps


  1. Chop the 1 cup sun dried tomato. This yields ½ cup chopped.
  2. Measure out 3 cups of baby spinach and roughly chop.
  3. Cut the 4 chicken sausages in half, lengthwise.
  4. Heat a sauté pan with ½ TBS of the olive oil over medium heat. Place the sausage halves in the pan and brown lightly on both sides. (The sausage I used was already fully cooked. If you are using uncooked sausage, follow the package recommendations for preparation).
  5. When the sausage is browned, chop into small cubes.
  6. Heat the same sauté pan used for the sausage with the other ½ TBS of olive oil over medium-low heat. Add the sun dried tomato and the spinach. When the spinach has wilted, pour the 2 cups of egg whites into the pan. With a spatula, continuously scrape the bottom of the pan to keep the eggs from sticking. Turn off the heat when the eggs are cooked completely through and set aside.


Now that the ingredients are prepped, you are ready for the wrap assembly. You can either make them like a burrito or roll them up. See the images below. Each wrap consists of ¼ of the egg mixture, a quarter of a sausage link and a sprinkle of feta.



To freeze, package each wrap in a layer of saran wrap, then a layer foil. Place in a large gallon sized bag and set in the freezer. 

A healthy breakfast can fit into your day too! Let me know what you think!

Nutrition Value:

  • 160 calories
  • 17g protein
  • 6g fat
  • 12g carbohydrate
    • 7g fiber