Recipe: Spinach Protein Wrap - Celiac Disease
Mar 1 2012

Recipe: Spinach Protein Wrap

Egg whites are a great source of naturally gluten-free protein and make  a great staple for breakfast or lunch.  They are great for those who are vegetarian or trying to cut back on their meat intake.  I used to make an egg white & spinach frittata for breakfast every day, but I fell out of the habit.  The other day I was craving an egg white wrap and it ended up being one of the best I have made!


This lunch took me less than 15 minutes to put together & was very satisfying.  I paired my wrap with carrot sticks and Blue Diamond rice chips.

Spinach Protein Wrap

*20+ grams of protein

  • 3 egg whites
  • 1/4 cup feta cheese
  • spinach
  • Brown rice tortilla (La Tortilla Factory Teff or homemade)
  • Sea salt & pepper

1.  Heat pan on stove & spray with cooking spray.

2.  Cook egg whites until white/solid.  Flip & add feta cheese.

3.  Sprinkle with salt & pepper to taste.

4.  Heat tortilla for 30 seconds in microwave.  Place cooked egg white & handful or 2 of spinach on top & roll up.

5.  Enjoy!

**If you are cooking for more than one person, just double the ingredients for 2 servings, triple for 3 servings, etc.

If you are interested in making the tortillas from scratch, here are a few recipes:

After having been on the gluten-free diet for over 6 years now, I really should try to make my own tortillas.  Perhaps I see a new goal in my future!

Article Written by:

Kyle Eslick is the founder of Gluten Free Media, as well as the creator of the popular Celiac Support Groups page. Connect with us on Facebook, Twitter, and now Google+!


  1. April says:

    Unfortunately, when you eat egg whites, you take out the really good part of the egg. If you eat organic, locally raised eggs, you should eat the whole thing. Please don’t buy into the low-cholesterol thing. It is just not true!

  2. Jennifer says:

    I’d be wary with Food For Life products. Lately I have seen several items being tested and having 100’s of PPM of gluten on supposedly GF items.

  3. That looks delicious, Kim. I actually have a sensitivity to egg whites. We should get together. 😉 I can eat eggs in moderation though and more often without problems in baked goods because of the fact that baking changes the protein somehow. However, I especially wanted to comment because I am very disturbed that Food for Life brown rice tortillas are still being mentioned as safe even though they tested gluten-full above 20 ppm (and from what I understand WELL ABOVE 20 ppm and not just one sample) through the Gluten-Free Watchdog program. I know you shared this information here earlier, but I have seen it publicized so little, plus I’ve seen no apology/explanation of any kind from Food for Life. I don’t think they should be cited as gluten free UNTIL Food for Life resolves their issues and these products are tested gluten free by an independent organization.


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