Get ready to wrap up flavor with these 20 delicious and healthy spinach wrap recipes! Whether you’re in the mood for a Mediterranean-inspired snack, a spicy kick from south-of-the-border flavors, or a protein-packed meal, we’ve got you covered. From classic combinations like feta and olives to creative twists featuring grilled chicken, quinoa, and even buffalo cauliflower, there’s something for everyone on this list.
In this article, we’ll take you on a culinary journey around the world, exploring international flavors and ingredients that will elevate your wrap game. Whether you’re a vegetarian, vegan, gluten-free, or simply looking to add some extra nutrition to your diet, these spinach wraps are sure to please even the pickiest of eaters.
So go ahead, get creative with your fillings, and start wrapping up the flavor!
Mediterranean Spinach Wrap with Feta and Olives
Savor the flavors of the Mediterranean with this refreshing wrap, packed with spinach, crumbly feta, and salty olives.
Ingredients:
– 1 package whole wheat tortilla
– 1/2 cup fresh spinach leaves
– 1/4 cup crumbled feta cheese
– 1/4 cup pitted green olives, sliced
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. Place the tortilla in the skillet and cook for about 30 seconds on each side, until slightly browned and pliable.
3. Spread the spinach leaves evenly over the center of the tortilla, leaving a small border around the edges.
4. Top with crumbled feta cheese and sliced olives.
5. Drizzle olive oil over the filling and season with salt and pepper to taste.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
Cooking Time: 10-12 minutes
Spicy Chickpea and Spinach Wrap
This flavorful wrap is packed with protein-rich chickpeas, nutritious spinach, and a kick of spice from the cumin and chili flakes. Perfect for a quick and satisfying meal or snack.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 1/4 cup chopped red bell pepper
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– 1/2 teaspoon chili flakes
– Salt and pepper, to taste
– 1 large flour tortilla (whole wheat or white)
– Optional: sliced avocado, feta cheese, or hummus for added creaminess
Instructions:
1. Preheat a non-stick skillet over medium heat.
2. Add olive oil, cumin, and chili flakes. Cook for 1 minute, stirring constantly.
3. Add chickpeas and cook until heated through, about 2-3 minutes.
4. Stir in chopped red bell pepper and spinach leaves. Cook until wilted, about 1-2 minutes.
5. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
6. Fill the tortilla with the chickpea mixture and season with salt and pepper to taste.
7. Serve immediately and customize with your favorite toppings.
Cooking Time: About 10-12 minutes
Grilled Chicken and Spinach Caesar Wrap
This refreshing wrap combines the flavors of grilled chicken, crispy spinach, and tangy Caesar dressing, all wrapped up in a warm tortilla.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 2 cups fresh spinach leaves
– 1/2 cup croutons
– 1/4 cup grated Parmesan cheese
– 2 tbsp Caesar dressing
– 1 large flour tortilla
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, garlic, and chicken breasts.
3. Grill chicken for 5-6 minutes per side, or until cooked through.
4. Meanwhile, heat Caesar dressing in a small saucepan over low heat.
5. In a large skillet, wilt spinach leaves with a pinch of salt.
6. Assemble wrap by spreading heated Caesar dressing on tortilla, followed by grilled chicken, wilted spinach, croutons, and Parmesan cheese.
Cooking Time: 15-20 minutes
Vegan Spinach and Hummus Wrap
Satisfy your cravings with this nutritious and delicious vegan wrap, packed with fresh spinach, creamy hummus, and crunchy veggies.
Ingredients:
– 1 whole wheat tortilla
– 1/2 cup cooked spinach
– 1/4 cup hummus
– 1/2 cucumber, sliced
– 1/2 bell pepper, sliced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Optional: sesame seeds or chopped cilantro for garnish
Instructions:
1. Preheat a non-stick pan over medium heat.
2. Spread the hummus evenly on the tortilla, leaving a small border around the edges.
3. Top with cooked spinach, cucumber slices, and bell pepper strips.
4. Season with salt, pepper, and lemon juice to taste.
5. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a tight wrap.
Cooking Time: 5-7 minutes
Serve: Immediately, garnished with sesame seeds or chopped cilantro if desired. Enjoy!
Spinach and Quinoa Power Wrap
A nutrient-packed wrap that combines the protein-rich quinoa with the iron-boosting spinach, perfect for a quick and healthy lunch or snack. This recipe is easy to prepare and can be customized to your taste.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup fresh spinach leaves
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– 1 teaspoon lemon juice
– Salt and pepper to taste
– 1 large flour tortilla
Instructions:
1. In a bowl, mix together quinoa, spinach, and feta cheese (if using).
2. Drizzle with olive oil and squeeze with lemon juice.
3. Season with salt and pepper to taste.
4. Place the mixture onto the center of the tortilla, leaving a 1-inch border around the edges.
5. Fold in the sides and roll up the wrap tightly.
6. Serve immediately or store in an airtight container for up to 24 hours.
Cooking Time: 5 minutes
Buffalo Cauliflower Spinach Wrap
A flavorful twist on traditional wraps, this Buffalo Cauliflower Spinach Wrap combines the spicy kick of buffalo sauce with the crunch of cauliflower and the freshness of spinach.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons buffalo wing sauce
– 2 tablespoons olive oil
– 1 package frozen chopped spinach, thawed
– 1 large flour tortilla
– 1/4 cup shredded mozzarella cheese (optional)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with buffalo wing sauce, olive oil, salt, and pepper.
3. Spread on a baking sheet and roast for 20-25 minutes or until tender.
4. Warm tortilla in the microwave for 10-15 seconds.
5. Assemble wrap by spreading spinach on tortilla, followed by roasted cauliflower and mozzarella cheese (if using).
6. Fold bottom half of tortilla up over filling, then fold sides in and roll into a tight cylinder.
Cooking Time: 25 minutes
Spinach and Avocado Breakfast Wrap
Start your day with a nutritious and delicious breakfast wrap filled with the creamy goodness of avocado and the nutritional boost of spinach.
Ingredients:
– 1 whole wheat tortilla
– 1/2 ripe avocado, mashed
– 1/4 cup fresh spinach leaves, chopped
– 2 tablespoons cherry tomatoes, halved
– 1 tablespoon crumbled feta cheese (optional)
– Salt and pepper to taste
Instructions:
1. In a bowl, combine the mashed avocado and chopped spinach.
2. Place the mixture onto the center of the tortilla, leaving a small border around the edges.
3. Add the cherry tomatoes and crumbled feta cheese (if using) on top of the avocado mixture.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap into a neat package.
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Teriyaki Tofu Spinach Wrap
This Asian-inspired wrap combines crispy teriyaki tofu, fresh spinach, and crunchy veggies wrapped in a soft tortilla – perfect for a quick and satisfying meal.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 1/4 cup teriyaki sauce
– 2 cups fresh spinach leaves
– 1 medium cucumber, sliced
– 1 medium carrot, peeled and grated
– 1 tablespoon sesame oil
– Salt and pepper to taste
– 1 large flour tortilla
Instructions:
1. In a small bowl, whisk together teriyaki sauce and sesame oil.
2. Add tofu cubes to the marinade and refrigerate for at least 30 minutes.
3. Preheat a non-stick pan or grill over medium-high heat.
4. Remove tofu from marinade and cook until golden brown, about 5-7 minutes per side.
5. Warm tortilla in the microwave for 20 seconds.
6. Assemble wrap by spreading cooked tofu on one half of the tortilla, then adding spinach, cucumber, carrot, and salt to taste.
Cooking Time: 15-20 minutes
Spinach and Artichoke Dip Wrap
A delicious twist on the classic spinach and artichoke dip, wrapped in a crispy tortilla for a satisfying snack or meal.
Ingredients:
– 1 package of frozen chopped spinach, thawed and drained
– 1 (14 oz) can of artichoke hearts, drained and chopped
– 1 cup of mayonnaise
– 1/2 cup of grated Parmesan cheese
– 1/4 cup of chopped fresh parsley
– 1 tablespoon of lemon juice
– Salt and pepper to taste
– 8-10 large tortillas
Instructions:
1. Preheat oven to 350°F (175°C).
2. In a medium bowl, combine spinach, artichoke hearts, mayonnaise, Parmesan cheese, parsley, lemon juice, salt, and pepper. Mix well.
3. Spoon about 1/4 cup of the dip onto the center of each tortilla, leaving a 1-inch border around the edges.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll up the wrap to form a tight cylinder.
5. Place the wraps seam-side down on a baking sheet lined with parchment paper.
6. Bake for 10-12 minutes or until the cheese is melted and the tortillas are crispy.
Cooking Time: 10-12 minutes
BBQ Pulled Pork and Spinach Wrap
A flavorful and satisfying wrap that combines tender pulled pork with fresh spinach and crispy tortilla.
Ingredients:
– 2 lbs boneless pork shoulder
– 1/4 cup BBQ sauce
– 8-10 large flour tortillas
– 2 cups fresh baby spinach leaves
– 1/2 cup crumbled feta cheese (optional)
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 300°F (150°C).
2. Season pork shoulder with salt and pepper.
3. In a large Dutch oven or slow cooker, place the pork shoulder and pour in BBQ sauce.
4. Cook for 8-10 hours or until tender and easily shredded.
5. Warm tortillas by wrapping them in foil and heating in the oven for 5 minutes.
6. Assemble wraps by spreading pulled pork onto tortillas, followed by spinach leaves and crumbled feta cheese (if using).
7. Roll up tightly and serve immediately.
Cooking Time: 8-10 hours
Spinach and Goat Cheese Wrap with Cranberries
Elevate your lunch game with this flavorful wrap that combines the creaminess of goat cheese, the earthiness of spinach, and the sweetness of cranberries.
Ingredients:
– 1 whole wheat tortilla
– 2 oz crumbled goat cheese
– 1/4 cup fresh spinach leaves
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 cup dried cranberries
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. Place the tortilla in the skillet and sprinkle the goat cheese, spinach, and salt and pepper to taste on one half of the tortilla.
3. Fold the other half of the tortilla over the filling to form a half-moon shape.
4. Cook for 2-3 minutes or until the cheese is melted and the tortilla is crispy.
5. Top with dried cranberries and serve warm.
Cooking Time: 5-7 minutes
Thai Peanut Spinach Wrap with Shredded Carrots
This vibrant wrap combines the creamy flavors of Thai peanut sauce, fresh spinach, and crunchy shredded carrots, all wrapped up in a crispy whole wheat tortilla.
Ingredients:
– 1 large flour tortilla
– 1/2 cup cooked chicken breast, diced
– 1/4 cup Thai peanut sauce
– 1 cup fresh baby spinach leaves
– 1/2 cup shredded carrots
– 1/4 cup chopped cilantro
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. Place the tortilla in the skillet and sprinkle with shredded carrots, cooked chicken, and fresh spinach leaves.
3. Drizzle Thai peanut sauce over the filling, then sprinkle with chopped cilantro.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll up to form a tight wrap.
5. Cook for 2-3 minutes or until the tortilla is crispy and the filling is heated through.
Cooking Time: 10-12 minutes
Spinach and Eggplant Parmesan Wrap
Spinach and Eggplant Parmesan Wrap Recipe
Looking for a vegetarian twist on the classic Italian dish? This Spinach and Eggplant Parmesan Wrap is a flavorful and satisfying alternative that’s easy to make and packed with nutrients. Simply layer roasted eggplant, wilted spinach, and melted mozzarella cheese inside a crispy flour tortilla, and you’re ready for a delicious meal or snack.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 package frozen chopped spinach, thawed and drained
– 1 cup shredded mozzarella cheese
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– 4 large flour tortillas
Instructions:
1. Preheat oven to 400°F (200°C).
2. Brush eggplant slices with olive oil and season with salt, pepper, and garlic.
3. Roast eggplant in the oven for 20-25 minutes or until tender.
4. Wilt spinach by heating it in a pan with a tablespoon of water until leaves are limp.
5. Assemble wraps by placing roasted eggplant, wilted spinach, and mozzarella cheese inside tortillas.
6. Serve immediately and enjoy!
Cooking Time: 30-35 minutes
Spinach and Sweet Potato Wrap with Tahini Dressing
This flavorful wrap combines roasted sweet potatoes and wilted spinach with creamy tahini dressing, all wrapped up in a crispy whole wheat tortilla. Perfect as a healthy lunch or snack.
Ingredients:
– 2 large sweet potatoes
– 1 package fresh spinach
– 1/4 cup tahini
– 2 tablespoons lemon juice
– 1 clove garlic, minced
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. Preheat oven to 400°F (200°C). Pierce sweet potatoes with a fork several times and bake for 45-50 minutes, or until soft.
2. Meanwhile, heat a large skillet over medium-high heat. Add garlic and cook for 1 minute. Add spinach and cook until wilted, about 3-4 minutes. Season with salt and pepper to taste.
3. In a small bowl, whisk together tahini, lemon juice, and a pinch of salt and pepper.
4. Assemble the wrap by spreading the tahini dressing on the tortilla, topping with roasted sweet potatoes, and finishing with wilted spinach.
5. Serve immediately and enjoy!
Cooking Time: 50 minutes
Spinach and Black Bean Burrito Wrap
This recipe combines the flavors of sautéed spinach, black beans, and feta cheese with the convenience of a wrap. A perfect blend of protein, fiber, and spice for a quick and satisfying meal.
Ingredients:
– 1 cup cooked black beans
– 1/2 cup fresh spinach leaves
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1/4 teaspoon cumin
– Salt and pepper to taste
– 1 large flour tortilla
– 1/4 cup crumbled feta cheese
Instructions:
1. Heat the olive oil in a medium skillet over medium-high heat.
2. Add the diced onion and cook until translucent, about 3-4 minutes.
3. Add the garlic and cumin; cook for an additional minute.
4. Stir in the cooked black beans and spinach leaves. Cook until the spinach is wilted, about 1-2 minutes.
5. Season with salt and pepper to taste.
6. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble the burrito wrap by spooning the bean and spinach mixture onto the tortilla, followed by crumbled feta cheese.
Cooking Time: 15 minutes
Spinach and Salmon Wrap with Dill Cream Cheese
A flavorful and healthy wrap filled with omega-rich salmon, nutrient-dense spinach, and a tangy dill cream cheese spread. Perfect for a quick lunch or dinner.
Ingredients:
– 1/2 cup cooked salmon (canned or fresh)
– 1/4 cup fresh spinach leaves
– 1 large flour tortilla
– 2 tbsp cream cheese softened
– 1 tsp chopped fresh dill
– Salt and pepper to taste
– Lemon wedges for serving (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together cooked salmon, spinach leaves, and a pinch of salt and pepper.
3. Spread the softened cream cheese on one half of the tortilla, leaving a small border around the edges.
4. Top with the salmon-spinach mixture.
5. Sprinkle chopped dill over the filling.
6. Fold the other half of the tortilla to form a half-moon shape.
7. Serve warm or at room temperature, with lemon wedges on the side if desired.
Cooking Time: 10-12 minutes (or until the cheese is slightly melted and the wrap is crispy).
Spinach and Mushroom Philly Wrap
This recipe brings together the flavors of sautéed mushrooms and spinach, wrapped in a warm flour tortilla with melted cheddar cheese. Perfect as a quick lunch or dinner.
Ingredients:
– 1 tablespoon olive oil
– 1 cup sliced cremini mushrooms
– 2 cups fresh spinach leaves
– 1 clove garlic, minced
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1 large flour tortilla
– 1/2 cup shredded cheddar cheese
Instructions:
1. Heat the olive oil in a medium skillet over medium-high heat.
2. Add mushrooms and cook until tender, about 3-4 minutes.
3. Add spinach, garlic, salt, and pepper. Cook until wilted, about 2 minutes.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
5. Assemble the wrap by spreading the mushroom-spinach mixture onto the tortilla, followed by shredded cheese.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
Cooking Time: 10-12 minutes
Spinach and Turkey Bacon Ranch Wrap
A flavorful wrap filled with juicy turkey bacon, crispy spinach, and creamy ranch dressing, all wrapped up in a warm flour tortilla.
Ingredients:
– 1 lb turkey bacon, cooked and crumbled
– 2 cups fresh spinach leaves
– 2 tbsp ranch dressing
– 1 large flour tortilla
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook the turkey bacon over medium-high heat until crispy.
3. Add the fresh spinach leaves to the skillet and cook until wilted.
4. Spread the ranch dressing evenly on the tortilla.
5. Top with the cooked turkey bacon and wilted spinach mixture.
6. Roll up the wrap tightly and slice in half.
Cooking Time: 10-12 minutes
Spinach and Mango Chicken Wrap
This refreshing wrap combines the flavors of juicy chicken, sweet mango, and nutrient-rich spinach in a crispy tortilla. Perfect for a quick lunch or dinner on-the-go!
Ingredients:
– 1 boneless, skinless chicken breast
– 1 ripe mango, diced
– 1/2 cup fresh spinach leaves
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 large flour tortilla
– Optional toppings: avocado, red onion, feta cheese
Instructions:
1. Preheat oven to 375°F (190°C).
2. Season the chicken breast with cumin, salt, and pepper.
3. Grill or bake the chicken for 15-20 minutes, or until cooked through.
4. Sauté the diced mango and spinach leaves in olive oil for 2-3 minutes, or until the spinach is wilted.
5. Assemble the wrap by slicing the grilled chicken and placing it on the tortilla with the mango-spinach mixture.
6. Add optional toppings of your choice.
7. Serve immediately and enjoy!
Cooking Time: 20-25 minutes
Spinach and Pesto Pasta Wrap
A flavorful and healthy twist on traditional pasta wraps, this recipe combines the creaminess of pesto with the nutritional benefits of spinach.
Ingredients:
– 8 oz. whole wheat pasta
– 1/4 cup store-bought or homemade pesto
– 2 cups fresh spinach leaves
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add cherry tomatoes and cook for 2-3 minutes or until they start to release their juices.
3. Add fresh spinach leaves to the skillet and stir until wilted. Season with salt and pepper to taste.
4. Combine cooked pasta, pesto, and wilted spinach mixture in a large bowl. Toss until well coated.
5. Divide pasta mixture into 2-3 equal portions, depending on desired wrap size.
6. Assemble wraps by placing each portion onto a flat surface and topping with crumbled feta cheese (if using). Roll up tightly.
Cooking Time: 15-20 minutes
Summary
Get creative with these 20 flavorful spinach wrap recipes that are not only delicious but also healthy! From Mediterranean-inspired wraps with feta and olives to vegan options like hummus and quinoa, there’s something for everyone. Try grilled chicken and Caesar wrap, spicy chickpea and spinach wrap, or go bold with buffalo cauliflower and avocado breakfast wrap. Whether you’re in the mood for classic combinations or adventurous twists, these spinach wrap recipes are sure to please even the pickiest eaters.
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