Spelt Feta Spinach Breakfast Wraps Recipe (Easy)

Name: Soft Spelt Breakfast Wraps with Feta, Spinach and Egg
Prep time: 20 min
Cook time: 20 min
Total time: 55 min
Yield: 4
Ingredients: 300 g spelt flour; 180 ml warm water; 2 tbsp olive oil; 1 tsp baking powder; 1 tsp salt; 6 eggs; 150 g baby spinach; 150 g feta; 2 cloves garlic; 1 tbsp olive oil; 1/2 tsp black pepper; 1/4 tsp red pepper flakes

Soft spelt flatbreads filled with egg, feta and garlicky spinach

Spelt feta spinach breakfast wraps sliced in half on a wooden board, egg and feta filling visible, soft morning light

Spelt feta spinach breakfast wraps are soft flatbreads made from a simple spelt dough, filled with scrambled eggs, garlicky spinach and crumbled feta. The dough cooks on a dry skillet in under two minutes a side, so the whole wrap comes together in one pan.

Spelt flour gives the dough a nutty flavor and a softer bite than regular whole wheat. The gluten structure is looser, so the dough stays easy to roll without springing back.

You can prep the dough or the filling the night before. That makes these wraps a practical option for busy mornings or a weekend breakfast for a group.

One thing to watch: if the skillet runs too hot, the wraps dry out and crack instead of folding cleanly. Keep the heat at medium and work quickly once the dough starts to bubble.

Why You’ll Love This Recipe

Dough needs no yeast and no overnight rest
Filling and wraps can both be prepped ahead
Spelt flour adds a nutty flavor and stays soft when rolled
One skillet handles both the wraps and the filling

Scrambled eggs and wilted spinach in a nonstick skillet with feta being crumbled over the top before folding

Ingredient Notes

spelt flour: Light spelt flour keeps the dough tender. Whole spelt works too but gives a denser, nuttier wrap.
feta: Use block feta and crumble it yourself for better texture. Goat cheese is a good substitute if you want a creamier bite.
baby spinach: Fresh spinach wilts fast and keeps the filling from getting watery. Frozen spinach works if thawed and squeezed dry first.
baking powder: Keeps the dough soft and pliable so the wraps fold without cracking.
eggs: Room temperature eggs scramble more evenly. Cook until just set, no runny egg left, about 160°F / 71°C.

Hand holding a folded spelt breakfast wrap at a table set with coffee and orange juice in warm morning light

Print Recipe

High Protein

Soft Spelt Breakfast Wraps with Feta, Spinach and Egg

Difficulty: Easy Prep Time 20 mins Cook Time 20 mins Rest Time 15 mins Total Time 55 mins

Cooking Temp: medium heat C Servings: 4 Estimated Cost: £ 1.75 Calories: 544

Best Season: all_year_round

Dietary:

C Contains dairy and eggs C Contains gluten (spelt) V Vegetarian

Description

This wrap starts with a simple stovetop spelt dough, no yeast or resting overnight, then gets filled with soft scrambled eggs and melty feta while still warm.

Instructions

Make the Spelt Dough

Whisk the spelt flour, baking powder and salt together in a mixing bowl.
Add the warm water and 2 tbsp olive oil. Mix with a wooden spoon until a rough dough forms, then knead by hand for 4 to 5 minutes until smooth.
Cover the bowl and rest the dough for 15 minutes at room temperature.
Divide the dough into 8 equal pieces, about 65 g each. Roll each piece on a lightly floured surface into a thin round, about 16 cm across and 3 mm thick.
Heat a 25 cm / 10-inch nonstick skillet over medium heat with no oil. Cook each wrap for 60 to 90 seconds per side, until puffed with light brown spots. Stack the cooked wraps under a clean towel to keep them soft.

Make the Filling and Assemble

Wipe out the skillet and heat 1 tbsp olive oil over medium heat. Add the garlic and cook for 30 seconds until fragrant.
Add the spinach and cook for 2 minutes, stirring, until fully wilted. Push the spinach to one side of the pan.
Whisk the eggs, then pour into the empty side of the pan. Scramble gently for 2 to 3 minutes until just set and no runny egg remains, about 160°F / 71°C. Season with black pepper and red pepper flakes.
Fold the spinach through the scrambled eggs. Remove the pan from the heat, scatter the feta over the top and let it sit for 1 minute to soften slightly.
Divide the filling among the warm wraps, roll each one tightly, and cut in half on the diagonal. Serve right away.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 544kcal

% Daily Value *
Total Fat 28g44%
Saturated Fat 9.5g48%
Cholesterol 310mg104%
Sodium 950mg40%
Potassium 520mg15%
Total Carbohydrate 52g18%
Dietary Fiber 6g24%
Sugars 3g
Protein 25g50%

Vitamin A 4000 IU
Vitamin C 10 mg
Calcium 280 mg
Iron 4.5 mg
Vitamin D 60 IU
Vitamin E 2.2 mg
Vitamin K 90 mcg
Thiamin 0.3 mg
Riboflavin 0.6 mg
Niacin 4.5 mg
Vitamin B6 0.5 mg
Folate 185 mcg
Vitamin B12 1.1 mcg
Phosphorus 510 mg
Magnesium 135 mg
Zinc 4 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Additional Notes

Rest the dough 15 minutes before rolling so it doesn't spring back.
Squeeze frozen spinach dry if using it instead of fresh.
Keep cooked wraps under a towel so they stay soft while you cook the rest.
Scramble eggs to 160°F / 71°C, no runny egg should remain.

Keywords: spelt wraps, feta spinach breakfast wrap, spelt flatbread, healthy breakfast wrap, spelt egg wrap

Equipment

mixing bowl
25 cm / 10-inch nonstick skillet
rolling pin
kitchen towel
measuring cups
wooden spoon

Tips

Roll the dough thin, about 3 mm, so the wraps stay soft and easy to fold.
Cook the wraps on a dry, hot skillet for only 60 to 90 seconds per side to avoid dry, cracker-like wraps.
Squeeze excess water from spinach before adding it to the eggs so the filling doesn't turn watery.
Scramble the eggs just until set, about 160°F / 71°C, so they stay soft, not rubbery.
Stack cooked wraps under a clean towel right away to trap steam and keep them pliable for rolling.

Variations

Swap feta for crumbled goat cheese for a creamier, tangier filling.
Add roasted red peppers or sun-dried tomatoes for a Mediterranean-style twist.
Use thawed, squeezed frozen spinach instead of fresh when fresh spinach isn't on hand.

Storage and Reheating

Cooked plain wraps keep in an airtight container in the fridge for 3 to 4 days, and the raw dough keeps covered in the fridge for up to 2 days. Once filled, eat the wraps within a day for the best texture.

To reheat filled wraps, wrap each one in foil and warm in the oven at 175 C / 350 F for 8 to 10 minutes, or heat in a dry skillet over medium heat for 1 to 2 minutes per side. A microwave works too, wrapped in a damp paper towel for 40 to 45 seconds.

Freeze the plain, unfilled flatbreads stacked with parchment between them for up to 2 months. Thaw at room temperature, then warm briefly in a skillet before filling.

Serving Suggestions

Serve the wraps warm with a side of sliced tomato, cucumber or a small bowl of plain yogurt with a squeeze of lemon. Hot sauce or a spoon of chili crisp works well if you want more heat.

For a weekend breakfast spread, set out extra feta, chopped herbs and a bowl of the spinach filling so everyone can build their own wrap.

These also travel well for a packed breakfast. Wrap tightly in foil or parchment and eat within a few hours for the best texture.

File under feta spinach breakfast wrap healthy breakfast wrap spelt egg wrap spelt flatbread spelt wraps

Frequently Asked Questions

Expand All:

Why do my spelt breakfast wraps turn out tough instead of soft?

Tough wraps usually mean the dough was overworked or cooked too long on high heat. Knead just until smooth, about 4 to 5 minutes, and cook each wrap only 60 to 90 seconds per side over medium heat so it stays soft enough to fold.

Can I use whole wheat flour instead of spelt for these wraps?

Yes, whole wheat flour works, but the dough will be denser and slightly harder to roll thin. Spelt has a softer gluten structure, so if you swap in whole wheat, add an extra tablespoon or two of water to keep the dough pliable.

Can I make the spelt wraps ahead and store them before filling?

Yes, cook the plain flatbreads, cool completely, and store in an airtight container in the fridge for 3 to 4 days. Reheat in a dry skillet for about 30 seconds per side before adding the egg, feta and spinach filling.

What goes with spelt feta spinach breakfast wraps for a full breakfast?

Sliced tomato, cucumber, or a small bowl of yogurt with lemon rounds out the plate well. Fresh fruit on the side keeps things light, and hot sauce or chili crisp adds heat if you want more kick.

Are spelt feta spinach breakfast wraps gluten free?

No, spelt is a wheat relative and contains gluten, so these wraps aren't suitable for a gluten-free diet. If you need a gluten-free version, swap in a gluten-free flour blend, though the texture of the dough will change and may need more water.

Can I use frozen spinach instead of fresh in the filling?

Yes, thawed frozen spinach works well as long as you squeeze out as much water as possible first. About 150 g fresh spinach is roughly equal to 75 g of well-drained thawed frozen spinach.

Soft Spelt Breakfast Wraps with Feta, Spinach and Egg

Why You’ll Love This Recipe

Ingredient Notes

Soft Spelt Breakfast Wraps with Feta, Spinach and Egg

Description

Ingredients

Spelt Dough

Egg and Spinach Filling