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Feta and Spinach Wrap

Feta and Spinach Wrap

Maria G. Brooks
The Feta and Spinach Wrap is a simple, flavorful, and nutritious meal that combines fresh spinach with creamy feta cheese, all wrapped up in a soft tortilla.
With a zesty squeeze of lemon and optional add-ins like avocado or cucumbers, this wrap is a versatile option for lunch, dinner, or a quick snack.
It’s easy to make, full of fresh ingredients, and perfect for meal prep or on-the-go eating.
Nutrition Facts (for 1 wrap):
Calories: 400 kcal, Protein: 11g, Carbohydrates: 44g, Fiber: 6g, Sugar: 4g, Fat: 20g, Saturated fat: 4g, Cholesterol: 20mg, Sodium: 500mg, Vitamin A: 40% of the Daily Value (DV), Vitamin C: 20% of the DV, Calcium: 15% of the DV, Iron: 10% of the DV
Estimated based on one serving (assuming 2 servings per batch)
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Lunch, Main Course, Snack
Cuisine Healthy, Mediterranean
Servings 2 wraps
Calories 400 kcal

Equipment

  • 2 tortillas (whole wheat or spinach)
  • Knife (for slicing optional ingredients like avocado or cucumbers)
  • Small bowl (for mixing dressing or lemon juice, optional)
  • Pan or griddle (optional, for warming the tortilla)

Ingredients
  

  • 2 whole wheat tortillas 8-inch
  • 1 cup fresh spinach leaves
  • 1/2 cup crumbled feta cheese
  • 1 tbsp olive oil
  • 1 clove garlic minced (optional)
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • Optional: 1/2 avocado sliced
  • Optional: 1/2 cucumber thinly sliced
  • Optional: 1/4 cup olives or grilled chicken for added flavor

Instructions
 

  • Prepare the spinach: Wash and dry the spinach leaves. If necessary, roughly chop them to fit the wrap better.
  • Warm the tortilla: Heat a pan or griddle over medium heat.
    Warm the tortilla for about 10-15 seconds on each side, just enough to soften it and make it more pliable.
  • Assemble the wrap: Lay the warm tortilla flat.
    Place the fresh spinach leaves in the center of the tortilla, leaving some space around the edges for folding.
  • Add the feta: Crumble the feta cheese on top of the spinach. If using any optional add-ins (like avocado or cucumbers), add them now.
  • Drizzle with olive oil: Lightly drizzle olive oil over the filling and add minced garlic (if using) for extra flavor.
  • Season the wrap: Sprinkle with salt and pepper to taste, and squeeze a little lemon juice over the top for added brightness.
  • Wrap it up: Fold in the sides of the tortilla and roll it up tightly. Slice the wrap in half and serve immediately.

Notes

  • Customization: This recipe is highly customizable. You can add ingredients like tomatoes, olives, or even grilled chicken for extra flavor and protein.
  • Meal prep: These wraps are great for meal prep. Simply assemble them ahead of time, wrap them in foil or parchment paper, and store in the fridge for up to 2 days.
  • Vegan option: To make this wrap vegan, simply swap out the feta cheese for a vegan cheese alternative, or skip it entirely and add extra veggies like roasted peppers or zucchini.
  • Tortilla options: Feel free to use a gluten-free tortilla or a larger tortilla if you need more filling. You can also try flavored tortillas like spinach or sun-dried tomato for an extra twist.
Keyword Feta and Spinach Wrap