Quick Spinach Wrap Recipe

Here’s my go-to spinach wrap recipe, with a simple homemade tortilla base, fresh spinach leaves, and a mix of healthy fillings that come together in just minutes.

These spinach wraps have become my lunchtime staple, and I usually prep several at once for easy meals throughout the week. Nothing better than a quick, fresh wrap when you’re rushing between activities, right?

What Kind of Spinach Should I Use?

Fresh baby spinach is ideal for wraps since it’s tender and has a milder flavor than mature spinach, but regular bunch spinach works great too. If you’re using bunch spinach, just take a minute to remove any tough stems and tear any particularly large leaves into smaller pieces. While pre-washed bags of spinach are super convenient, loose spinach leaves tend to be more cost-effective and stay fresh longer. Just make sure to give your spinach a good wash and dry it thoroughly – wet spinach can make your wraps soggy, and nobody wants that!

Options for Substitutions

This wrap recipe is super adaptable and you can make several swaps based on what you have in your kitchen:

• Fresh spinach: If fresh spinach isn’t available, you can use frozen spinach – just make sure to thaw and squeeze out all the excess water. You could also try using other leafy greens like Swiss chard or kale, though you might need to cook them a bit longer.
• Fresh herbs: Don’t have all the fresh herbs? Use what you have! Parsley, cilantro, or even just one of the suggested herbs works fine. If using dried herbs instead, use just 1/3 of the amount as they’re more concentrated.
• Feta cheese: Goat cheese makes a good substitute, or try crumbled queso fresco for a different twist. For a dairy-free option beyond vegan feta, try mashed avocado.
• Green olives: Any type of olives will work here, or you could swap them out for capers or artichoke hearts for a similar salty bite.
• Tzatziki sauce: No tzatziki? Try plain Greek yogurt mixed with a bit of grated cucumber and garlic, or hummus for a different but tasty spread. For a vegan option, try dairy-free yogurt or cashew cream.
• Tortilla wraps: Feel free to use any type of wrap – spinach tortillas, whole wheat, gluten-free, or even large lettuce leaves for a low-carb version.

Watch Out for These Mistakes While Cooking

The biggest challenge when making spinach wraps is dealing with excess moisture – make sure to thoroughly drain your cooked spinach by pressing it against a fine-mesh strainer, as too much liquid will make your wraps soggy and difficult to roll. Another common mistake is overcrowding the pan when cooking the spinach, so work in batches if needed to ensure proper wilting and avoid a watery mess. To prevent your wraps from falling apart, warm your tortillas slightly before filling them (about 20 seconds in the microwave or a quick toast in a dry skillet), and don’t overfill them – leaving about an inch of space around the edges makes rolling much easier. For the best flavor, don’t skip cooking the garlic and onions until they’re properly softened, as raw onions can overpower the delicate taste of the spinach and herbs.

What to Serve With Spinach Wraps?

These Mediterranean-style spinach wraps make a great lunch or light dinner, and there are lots of tasty sides you can pair them with! A simple Greek salad with cucumbers, tomatoes, and red onions makes perfect sense alongside these wraps, picking up on those same fresh flavors. If you’re looking for something warm, a cup of lemon rice soup or some crispy roasted chickpeas would be really nice. You can also keep it super casual with some kettle-cooked potato chips or a handful of pita chips with extra tzatziki sauce for dipping – sometimes the simple options are the best!

Storage Instructions

Keep Fresh: If you’ve made extra spinach wraps, you can wrap them individually in aluminum foil or plastic wrap and keep them in the fridge for up to 2 days. The key is to store them before adding the tzatziki sauce, as this will help prevent them from getting soggy.

Prep Ahead: Want to save time during busy weekdays? You can prep the spinach filling in advance and store it in an airtight container in the fridge for up to 3 days. When you’re ready to eat, just warm up the filling slightly and assemble your wraps fresh – they’ll taste much better this way!

Pack: Taking these wraps for lunch? Pack the tzatziki sauce separately in a small container and add it just before eating. This keeps your wrap fresh and prevents it from getting mushy. If you’re making these for meal prep, consider storing the filling and tortillas separately and assembling them when you’re ready to eat.

Preparation Time	10-15 minutes
Cooking Time	15-20 minutes
Total Time	25-35 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1200-1400
• Protein: 30-35 g
• Fat: 75-85 g
• Carbohydrates: 130-150 g

Ingredients

• 1 tablespoon olive oil
• 1 small white onion, finely chopped
• 3 garlic cloves
• 8 cups fresh spinach
• A handful of fresh herbs, such as mint, dill, and basil
• 1/2 cup crumbled feta cheese (regular or vegan)
• 1 cup green olives, roughly chopped
• 1 teaspoon sea salt
• 1/2 teaspoon freshly cracked black pepper
• A pinch of chili flakes
• 1/2 cup tzatziki sauce
• 4 large tortilla wraps
• 2 tablespoons butter (vegan or regular)

Step 1: Sauté the Onions and Garlic

Start by heating some olive oil in a medium-sized pan over low-medium heat for about 30 seconds.

Add the white onion to the pan and cook for 4-5 minutes, ensuring the onions turn golden but do not get overcooked or burnt.

Stir occasionally to achieve even cooking.

Step 2: Wilt the Spinach

Once the onions are golden, add the garlic to the pan and cook for 1 minute until fragrant.

Then add the spinach and allow it to wilt completely.

Continue cooking until any excess liquid from the spinach has evaporated.

Step 3: Add Herbs, Feta, Olives, and Spices

To the wilted spinach mixture, incorporate your choice of herbs, feta cheese, olives, and desired spices.

Stir everything together and cook for an additional 5 minutes.

Once cooked, remove from heat and allow the mixture to cool.

Step 4: Prepare the Wrap

While the filling cools, prepare your Tzatziki sauce for dipping if desired.

Take a large wrap and place it on a flat surface.

Make a cut from the center to the edge of the wrap on one quarter.

Step 5: Fill and Fold the Wrap

Begin filling each quadrant of the wrap with the spinach mixture.

Start folding from the bottom left triangle upwards to the top left triangle, then over to the top right triangle, and finally down to the bottom right triangle, creating a neat wrap.

Step 6: Toast the Wrap and Serve

Preheat the pan with a bit of butter.

Once melted, cook the wrap on low heat for 2 minutes on each side, watching carefully to prevent burning.

Serve the toasted wrap with your prepared Tzatziki sauce, a fresh crumbling of feta, and additional herbs for garnish.

Enjoy your delicious wrap!