Macro Friendly Mondays — Copycat Starbucks Spinach, Feta, and Egg White Wrap!

The two most #MacroFriendly items on the Starbucks menu are the Spinach, Feta, & Egg White Wrap and the Turkey Bacon, Cheddar, & Egg White Sandwich. I’ve cooked up a copycat for the first, and it did not disappoint! I’ve been enjoying them for lunch!

🥣 Ingredients:
▶️ 184g liquid egg whites, divided
▶️ handful fresh spinach
▶️ 14g sun-dried tomatoes (dry in bag, not jarred in oil)
▶️ 1 oz mushrooms (optional)
▶️ 14g Publix reduced fat feta
▶️ 31g Philadelphia flavored reduced fat cream cheese (I like chive & onion or garden veggie for these)
▶️ Cavender’s Greek seasoning
▶️ 1 Cut Da Carb flatbread

👩🏻‍🍳 Method:
1️⃣ Measure out your egg whites. Reserve a few tablespoons for coating wraps when cooking. Spray a small rectangular dish or Tupperware with cooking spray and add half of your egg whites (I used one that was the size to fit each wrap shape once cut as per step 4 below). Cook for one minute in the microwave, or until egg whites are set. Repeat with the remaining whites
2️⃣ Add spinach (and diced mushrooms, if using) to a small Tupperware. Cover loosely with a lid and place in the microwave. Heat for 30 seconds, stirred up, then heat for 30 more. Alternatively, you can cook in a pan on the stove.
3️⃣ Measure out your sun-dried tomatoes and toss them into the Tupperware with cooked veggies and place the lid back on. The steam from the cooked veggies will help to soften them a bit while you get the wrap ready to cook.
4️⃣ Fold your cut da carb wrap in half and use the crease to divide into two small rectangles.
5️⃣ Measure out your cream cheese and divide equally between the two wraps, spreading evenly on one side.
6️⃣ Measure out your feta, and divide evenly between two wraps on top of the cream cheese.
7️⃣ Heat a nonstick pan over medium high on the stove.
8️⃣ Divide the veggies between the two wraps on top of the cheese, then add one egg white square to each. Season with Cavender’s to taste, (or salt & pepper / any other seasoning of choice).
9️⃣ Place remaining whites in a small rectangular dish and sprinkle with a small amount of Cavender’s (or salt & pepper / any other seasoning of choice).
🔟 Dip each wrap in the whites and cook on the heated pan sprayed with cooking spray until whites are crisp and lightly browned, flip and repeat. Roll up and enjoy!

Macros for two of what’s shown in the photo are as follows:

Calories: 328
F: 7.5g
P: 33.5g
C: 27g

Compared to the original single wrap, you get TWO wraps with over 13g more protein, less fat, and less carbs for only 40 more calories!

Reader Questions:
1/ Have you tried the wrap at Starbucks before?
2/ What other restaurant item would you like a healthier remake for?


P.S. If you are interested in getting a custom set of macros, you can find out more here. If you want something more in-depth which will help you learn #Moderation365 nutrition strategies like #DessertEveryDay and how to eat in a way you love and still get results, you can get 1:1 coaching via my Meal Mastery Mentorship. You can head to this link to find out more.

If you just want to stick your toe in the water and see what it’s like, then my Meal Mastery Nutrition Audit has a 100% money-back satisfaction guarantee! So no excuses!!! Find out about it at this link.

If you are interested in working on a specific habit and need someone to help you troubleshoot, keep you motivated, and hold you accountable, I offer coaching a variety of ways, which you can learn more about here.

My specialty is habit change and my approach is to work on mindset alongside the habit, so that it is healthy and sustainable, and this is best done via 1:1 Coaching which you can learn about here. Whether it involves your health, finances, nutrition, exercise, relationships, or personal growth, habits are the key to success. We are the outcome of what we repeatedly do. Without addressing that, there can be no change. Learn more here!

P.P.S. I will be increasing my 1:1 coaching prices after I have my new Moderation 365 certification (in about 12 weeks). Current clients will be grandfathered in at their current rate as long as they don’t lapse, but for those who are wanting to enroll as a new client, I would do so now if you are on the fence!

One Comment Add yours

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s