Tropical Smoothie Spinach Feta & Pesto Wrap

The Tropical Smoothie Spinach Feta Pesto Wrap is a breakfast wrap at Tropical Smoothie Cafe and has gained a lot of popularity among individuals who are in need of a quick, delicious, and convenient snack. It is tasty and healthy, with eggs, spinach, feta, mozzarella, roasted red peppers, and a delicious pesto. It has an approximate macronutrient balance of 15 % protein, 33 % carbs,  52%  fat, and a caloric content of approximately 440-450 per serving, which makes it an adequate energy-nutritional balance.

This wrap is filled with protein and fresh produce and is a favorite snack during a light breakfast or even a work lunch. It gives the palate a tasty bite without being too heavy, due to the combination of creamy cheese and bright veggies, and herby pesto.

Looking at it in the menu of the cafe, and wondering whether it is worth the money you spend, this guide is what you need. We will not only discuss its ingredients, nutritional content, taste profile, where and how you can find it, but even give an easy home-cooked recipe that you can go make in your home kitchen.

Tropical Smoothie Spinach Feta & Pesto Wrap
PriceCalories
$5.39450

What Is In The Spinach Feta & Pesto Wrap- Ingredients

  • Eggs: Provide protein and energy, a breakfast staple.
  • Spinach: Adds freshness, fiber, and nutrients, including vitamin K and iron.
  • Feta Cheese: Adds a tangy and salty flavor to the eggs.
  • Mozzarella: Adds a creamy feel and mild flavor to the filling.
  • Roasted Red Peppers: Adds sweetness and a bit of smoke.
  • Pesto Sauce: Adds herby and garlicky flavor to blend all the other flavors.
  • Tortilla Wrap: Soft, warm bread that is and helps make the filling portable and hearty.

This mix of ingredients makes it different from the usual breakfast burrito or wrap, leaning more toward a Mediterranean taste profile. Also explore Tropical Smoothie Sausage Egg & Cheese Dilla.

Nutritional Information

A standard Spinach Feta & Pesto Breakfast Wrap contains:

  • Calories: 450
  • Total Fat: 26 g
  • Sodium: 1210 mg
  • Carbohydrates: 38 g
  • Protein: 17 g

Is the spinach feta wrap from Tropical Smoothie healthy?

The Spinach Feta & Pesto Wrap from Tropical Smoothie is one of the better choices if you want something tasty and fairly healthy. It has eggs, spinach, cheese, roasted peppers, and pesto, giving it good flavor and some nutrients.

It only has 2 grams of fiber, which is a bit low for a full meal, but you can make it healthier by adding extra veggies. You can also try Tropical Smoothie Southwest Wrap.

Pros and Cons

ProsCons
Provides a good amount of protein to keep you full until lunch.At 26 g of fat, it is not the lightest option on the menu.
Contains fresh spinach and red peppers, which supply vitamins and antioxidants.Sodium is quite high at over 1200 mg, which is more than half of the recommended daily intake for some people.
Pesto includes healthy fats from olive oil and nuts.May not suit those on strict low-fat or low-sodium diets.


In short, it is a hearty and balanced breakfast, but should be enjoyed in moderation if you are watching your salt or fat intake.

Allergens

It has some ingredients that may cause allergies. It contains:

  • Eggs – used in the wrap’s filling
  • Milk – from the feta and mozzarella cheeses
  • Wheat – from the tortilla wrap

If you’re allergic to any of these, it’s best to avoid this wrap.

How to order Pesto Wrap?

Most branches of Tropical Smoothie Café within the U.S. have it under the breakfast section. Depending on the branch, it can normally be purchased:

  • In-store at the counter.
  • Through the Tropical Smoothie Café app or website.
  • For pickup or delivery in participating areas.

Prices typically range from $6 to $7, depending on location.

How to make Tropical Smoothie Spinach Feta & Pesto Wrap at Home?

Looking for the same taste but with fewer calories and sodium? You can make it yourself, and it is surprisingly simple and more affordable.

Ingredients to make it at home

  • A set of 8-10 flour or whole-wheat tortillas.
  • 2 cups of egg whites or 4-6 whole eggs.
  • 4 cups of fresh and chopped spinach.
  • 3 cups of cherry tomatoes that have to be roasted with a mix of olive oil, garlic, oregano, and chili.
  • Half a cup of basil pesto.
  • 4 ounces of feta cheese.
  • An optional sliced avocado for extra creaminess.

Recipe

  1. The first step is to roast cherry tomatoes with a mixture of olive oil, garlic, and seasoning until they are slightly burst.
  2. The second step is to scramble the egg whites or whole eggs in a skillet so that they are soft and fluffy.
  3. Warm the tortillas until they are soft and flexible.
  4. Spread pesto and add spinach, roasted tomatoes, egg, and feta.
  5. Roll into wraps. Optional: add avocado.

These wraps can be meal-prepped in advance. Store them in the fridge for several days, or freeze without avocado for up to 3 months.

Tropical Smoothie Wrap vs Homemade Version

FeatureTropical Smoothie Café WrapHomemade Wrap
Calories~450Varies (can be reduced with egg whites & whole wheat tortilla)
Protein17 gCan increase with more egg whites
Sodium1210 mg (high)Lower, especially with homemade pesto
Cost$6–7 eachAbout $2–3 per serving
ConvenienceReady instantlyRequires prep time

The café wrap is a convenient option for those who are short on time. However, the customizable homemade wrap is more affordable and the winner for those seeking healthier options.

What do customers say about this wrap?

Customers describe the wrap as a perfect balance of creamy, tangy, and herby flavors. The feta and mozzarella provide richness, while the pesto adds depth and freshness. The roasted red peppers cut through with sweetness, making the wrap flavorful without being heavy.

People also like that it feels like a more “gourmet” option compared to typical fast-food breakfast sandwiches. It is quick, portable, and filling, making it an attractive choice for commuters and busy professionals.

Is It Worth Buying?

The Spinach Feta & Pesto Wrap with pesto is an option to consider for those looking for fresh and flavorful breakfasts to grab on the go. It’s distinctive for the combination of pesto, feta, and roasted peppers. However, if you’re on a sodium-restricted diet, be mindful of the wrap’s high salt content.

Final Thoughts

The Spinach Feta & Pesto Wrap is a fast-food breakfast innovation. It is packed with more flavorful ingredients than most fast breakfast options: eggs, greens, cheese, and pesto. It may not be the healthiest option, but once in a while, it is a great option.

Sodium and cost can be lowered by preparing it at home. Its recipe is easy, highly flexible, and excellent for make-ahead meals. That said, it is a wonderful complement to any breakfast menu.

FAQS

It is around 450 calories per serving.

Yes, it contains eggs and dairy, but no meat.

While it is mainly a breakfast item, some locations may serve it later.

The Chicken Pesto Flatbread/Wrap is flavorful and high in protein, but it usually contains more calories, sodium, and fat than the Spinach Feta & Pesto Wrap. It can still fit into a balanced diet if eaten occasionally, but the vegetarian wrap is generally the lighter choice.

Yes, you can ask for your wrap to be made with egg whites only instead of whole eggs.

Emily Brooks- tropical smoothie writer

Emily Brooks

Hi, I’m Emily! I love trying new food and sharing what I find. I’ve explored lots of places in the U.S. and tasted many items from Tropical Smoothie Café. On this site, I share menus, deals, calories, and my personal reviews.

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