The Spinach and Feta Wrap is one of those go-to recipes that’s as inviting as it is satisfying — perfect for lunch, dinner, or anytime you want something crave-worthy yet healthy. Imagine a warm tortilla packed with vibrant sautéed spinach, creamy feta, sweet roasted red peppers, crisp cucumbers, a zing of red onion, and just the right spread to bring it all together. Easy to whip up in under fifteen minutes, this wrap delivers Mediterranean-inspired flavor that will have everyone at your table asking for seconds.
Ingredients You’ll Need
Every element in this recipe plays its part to make each bite of the Spinach and Feta Wrap pop with flavor and texture. Fresh veggies add bright crunch, feta injects salty creaminess, and just a ribbon of olive oil ties everything together. Here’s what you’ll need—and why you need it.
- Flour tortillas or whole wheat wraps: These form the foundation of your wrap, offering the right amount of softness and structure to hold all the fillings together.
- Fresh spinach (roughly chopped): Spinach brings color, nutrition, and an earthiness that perfectly complements the tang of feta.
- Feta cheese (crumbled): The star cheese adds a salty, creamy punch that contrasts beautifully with the fresh veggies.
- Cream cheese or hummus (optional for spread): A schmear of either one adds extra creaminess, making the wrap more luscious and satisfying.
- Red onion (thinly sliced): These bring a pop of sharpness and crunch, cutting through the richer elements.
- Cucumber (sliced into thin strips): Adding much-needed freshness and crunch, cucumber lifts the profiles of the other flavors.
- Roasted red peppers (sliced): Sweet and slightly smoky, they add depth and Mediterranean flair.
- Olive oil: Used to sauté the spinach; it lends richness and a hint of fruitiness.
- Dried oregano: This classic herb boosts the Mediterranean vibe with aromatic, savory notes.
- Salt and black pepper to taste: Essential for seasoning—taste as you go and adjust so every bite is just right.
How to Make Spinach and Feta Wrap
Step 1: Sauté the Spinach
Start by heating the olive oil in a skillet over medium heat. Add your chopped spinach and give it a good toss as it wilts, just for a minute or two. Sprinkle in the dried oregano, salt, and black pepper as you cook. This brief sauté is enough to mellow the spinach while keeping its vibrant color and gentle bite—don’t overcook it!
Step 2: Prep the Wraps
If you’re going for extra creaminess, now’s when you’ll spread a nice layer of cream cheese or hummus on each tortilla. This step really helps seal in all the fillings and keeps every bite luscious. Don’t skip it if you love a creamy, dreamy texture!
Step 3: Layer the Ingredients
Arrange the sautéed spinach first so it can melt into the spread. Follow this with crumbled feta cheese, thin red onion slices, crisp cucumber strips, and those gorgeous roasted red peppers. Layering like this ensures you’ll get some of everything in every mouthful—and it just looks so inviting.
Step 4: Wrap and Roll
Fold in the sides of your tortilla, then tightly roll from the bottom up. The goal is to keep all the filling tucked safely inside. Slice your Spinach and Feta Wrap in half with a sharp knife—either straight across or on a bias if you want an extra pretty presentation.
Step 5: Serve or Store
Enjoy your Spinach and Feta Wrap immediately for a fresh and crisp bite, or wrap it in foil or parchment paper for a portable meal that will keep until lunchtime. It travels beautifully and is perfect for lunch boxes or picnics.
How to Serve Spinach and Feta Wrap
Garnishes
To add a special flourish to your Spinach and Feta Wrap, try a sprinkle of extra crumbled feta over the top, a dusting of fresh herbs like dill or parsley, or a drizzle of good olive oil or balsamic reduction. These finishing touches amplify both the look and the flavor.
Side Dishes
Pair your Spinach and Feta Wrap with a side of mixed greens, kettle chips, or a simple Greek salad for a well-rounded meal. A bowl of tomato soup or a handful of olives makes an excellent, Mediterranean-inspired side that’s easy yet impressive.
Creative Ways to Present
For a party or appetizer platter, slice your Spinach and Feta Wrap into pinwheels and secure each with a colorful toothpick. Or serve open-faced as a loaded flatbread for a lunch that looks just as gorgeous as it tastes.
Make Ahead and Storage
Storing Leftovers
Any leftover Spinach and Feta Wrap can be kept tightly wrapped in the fridge for up to two days. Place in an airtight container or wrap in foil to keep the tortillas soft and prevent the veggies from drying out.
Freezing
For longer storage, wrap each Spinach and Feta Wrap individually in plastic wrap and freeze for up to a month. When you’re ready to eat, let them thaw in the fridge overnight—just be aware that raw veggies might lose some crunch after freezing, so fresh is best when presentation matters.
Reheating
To enjoy your wrap warm, pop it into a panini press or dry skillet for a few minutes until the outside is crisp and the cheese is melty. If reheating from frozen, thaw first, then warm as above for the best flavor and texture.
FAQs
Can I make the Spinach and Feta Wrap vegan?
Absolutely! Just swap the feta for a dairy-free feta alternative and use hummus or a vegan cream cheese spread. The rest of the ingredients are already plant-based, making it easy to adapt.
What proteins can I add to make this more filling?
If you want more substance, grilled chicken, chickpeas, or even sliced hard-boiled eggs are all fantastic options. They blend well with the Mediterranean flavors and keep the wrap hearty.
Can I prep these wraps in advance for meal prep?
Yes, you can! Assemble the wraps, then store them wrapped tightly in foil or parchment in the fridge. Add wetter ingredients like cucumber closer to serving for maximum crunch if possible.
What’s the best way to prevent a soggy Spinach and Feta Wrap?
Pat dry veggies like cucumber and roasted red peppers before adding them. Using a spread (cream cheese or hummus) helps create a barrier so the tortilla stays nice and soft without turning soggy.
Could I use another type Main Course, Lunch
Definitely! Try spinach or sundried tomato tortillas, gluten-free wraps, or even lavash. Each gives your Spinach and Feta Wrap its own unique flavor and spin.
Final Thoughts
There’s a reason the Spinach and Feta Wrap is a beloved favorite in so many kitchens. It’s fast, fresh, and utterly satisfying—but most importantly, it’s endlessly customizable and impossible to mess up. Give it a try, and you’ll see just how easy and delicious healthy eating can be!
Print
Spinach and Feta Wrap Recipe
- Prep Time: 10 minutes
- Cook Time: 2 minutes
- Total Time: 12 minutes
- Yield: 2 wraps
- Category: Main Course, Lunch
- Method: Stovetop, No-Cook (assembly)
- Cuisine: Mediterranean-inspired
- Diet: Vegetarian
Description
This Spinach and Feta Wrap is a delicious and healthy meal option that is quick and easy to prepare. Packed with fresh ingredients and Mediterranean flavors, it’s perfect for a light lunch or dinner.
Ingredients
For the Wrap:
- 2 large flour tortillas or whole wheat wraps
- 2 cups fresh spinach (roughly chopped)
- 1/2 cup feta cheese (crumbled)
- 1/4 cup cream cheese or hummus (optional for spread)
- 1/4 cup red onion (thinly sliced)
- 1/2 cup cucumber (sliced into thin strips)
- 1/2 cup roasted red peppers (sliced)
- 1 tablespoon olive oil
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
Instructions
- In a skillet, heat olive oil over medium heat. Add the spinach and sauté just until wilted, about 1 to 2 minutes. Season lightly with oregano, salt, and black pepper.
- Spread cream cheese or hummus onto each tortilla, if using.
- Layer the sautéed spinach, feta cheese, red onion, cucumber, and roasted red peppers evenly across the wraps.
- Fold in the sides of the tortilla, then roll tightly from the bottom up to form a wrap.
- Slice in half and serve immediately, or wrap tightly in foil or parchment for a grab-and-go meal.
Notes
- For added protein, include grilled chicken or chickpeas.
- You can also serve this wrap warm by toasting it in a panini press or skillet for a few minutes after rolling.
Nutrition
- Serving Size: 1 wrap
- Calories: 330
- Sugar: 4 g
- Sodium: 720 mg
- Fat: 16 g
- Saturated Fat: 6 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 36 g
- Fiber: 4 g
- Protein: 10 g
- Cholesterol: 25 mg
