What Are Spinach Wraps?
If you have ever wished a tortilla came with a serving of greens already baked in, this easy spinach wrap tortilla is exactly that. These wraps are thin, flexible green tortillas made from just fresh spinach, eggs, and a pinch of salt.
There is no flour in the base recipe, so they are naturally gluten free and very low in carbohydrates.
I started making them on a Tuesday when my kids wanted burritos but I did not want the usual heavy bread. We rolled our first batch with grilled chicken and avocado, and they disappeared in minutes.
The wraps work beautifully with simple animal based fillings like grilled chicken, beef, prawns, or cheese, and they are equally happy holding plant based fillings such as chickpeas, tofu, roasted vegetables, or hummus.
Because the wraps are sturdy once cooled, they are a great way to bring color and nutrition to breakfast, lunch, or a light dinner. You can fold them like a classic wrap, roll them like a pinwheel, or layer them like a quesadilla.
Jump to:
- What Are Spinach Wraps?
- Why You’ll Love These Spinach Tortillas
- Ingredients
- How to Make Spinach Wraps
- Blend the Batter
- Cook the First Side
- Flip and Finish
- Variations
- Serving Ideas
- Nutrition and Dietary Notes
- Storage
- Frequently Asked Questions
- How do you make an easy spinach wrap tortilla at home?
- Are these easy spinach wrap tortillas healthy and low in carbs?
- Can I meal prep and freeze homemade spinach wrap tortillas?
- Why are my spinach wrap tortillas tearing, and how can I prevent it?
- Easy Spinach Wrap (Tortilla) Recipe
- Ingredients
- Instructions
- Last Step:
- Nutrition
- Did you make this recipe?
Why You’ll Love These Spinach Tortillas
This is one of those recipes I keep coming back to on busy weeks. You only need three ingredients, a blender, and a nonstick skillet, and the whole batch is ready in about 17 minutes. If you’ve tried low carb tortillas at the store and found them pricey or bland, this homemade version is a smart swap.
- Quick and easy, with under 20 minutes from start to finish.
- Made with simple pantry and fridge staples you likely already have.
- Naturally gluten free and flourless, which is great for guests with allergies.
- A great way to sneak more spinach into kids and picky eaters.
- Flexible enough to fill, fold, and roll without cracking.
The wraps can look a little delicate right out of the pan, but they firm up as they cool. Once they are at room temperature, you can stack them and fill them just like a regular tortilla.
Ingredients
The beauty of this easy spinach wrap tortilla recipe is the short ingredient list. Everything goes into the blender, so there is no chopping and no extra bowls.
- 1½ cups fresh spinach, washed and dried
- 3 large eggs
- ½ teaspoon Himalayan salt, or fine sea salt
- 1 tablespoon olive oil, for cooking the wraps
Fresh spinach is important here. Frozen spinach releases too much water and will make the batter thin and hard to flip. If you can, choose organic eggs for a richer color and flavor. The Himalayan salt adds a gentle mineral note, but any fine salt works well.
How to Make Spinach Wraps
Making spinach wraps is mostly about a good blender and a hot nonstick pan.
The batter looks thinner than pancake batter, so trust the process and resist the urge to add flour.
Blend the Batter
Add the fresh spinach, eggs, and salt to a blender or small food processor. Blend on high for about 30 seconds, scraping down the sides if needed, until the mixture looks completely smooth with no leafy bits. The batter will look quite watery and almost bright green. That is exactly right, and it cooks into a flexible wrap.
Cook the First Side
Heat 1 tablespoon of olive oil in a nonstick skillet over high heat, then lower the heat to medium. Pour in one soup ladle of batter and immediately tilt the pan in a small circular motion so the batter spreads into a thin, even layer. Aim for about 8 inches across. Let it cook undisturbed for 1 to 2 minutes.
Flip and Finish
Watch the top of the wrap. When it is no longer wet, turns a deep green, and the edges start to lift, the bottom should be lightly browned. Slide a wide silicone spatula under the wrap and flip in one confident motion.
Cook the second side for 2 to 3 minutes, then slide the wrap onto a plate. Repeat with the remaining batter, adding a touch more oil if the pan looks dry.
Variations
Once you have the base recipe down, the wraps are fun to customize. I usually make a small test batch on Sunday and tweak the flavor for the week.
- Herby green wraps: Add a small handful of fresh basil or parsley to the blender for a brighter, more fragrant flavor.
- Thicker burrito style wrap: Pour two soup ladles of batter into the pan instead of one. Cook a little longer on each side for a wrap that holds big fillings.
- Denser tortilla style: Add 2 tablespoons of all purpose, whole wheat, chickpea, buckwheat, or gluten free flour to the blender. The wraps become sturdier and closer to a traditional flour tortilla.
- Extra protein boost: Blend in a tablespoon of ground flaxseed or hemp seeds for extra fiber and healthy fats.
Serving Ideas
These green tortillas are a wonderful stand in for corn or flour tortillas in just about any meal. I love using them for quick lunches and easy dinners. For more high protein low calorie meals for weight loss, these wraps are a perfect base.
- Spinach feta wrap: Fill with crumbled feta, baby spinach, and a drizzle of olive oil for a simple Greek style lunch.
- Chicken and avocado wrap: Layer sliced grilled chicken, mashed avocado, and roasted bell pepper for a hearty burrito style wrap.
- Quick quesadilla: After flipping, sprinkle shredded cheese on one half, fold, and cook 1 minute more until the cheese melts.
- Breakfast wrap: Spread with cream cheese, then add smoked salmon, cucumber, and dill.
- Tuna wrap: Spread with tuna pâté, fold, and pack in a lunchbox.
- Veggie wrap: Top with creamy avocado, roasted bell pepper, and crispy roasted chickpeas for a meatless option.
If you are planning ahead, the wraps are a wonderful building block for high protein meal prep ideas that keep well all week.
Nutrition and Dietary Notes
One of the reasons I reach for this recipe so often is how light each wrap is on its own. The nutrition values below come straight from the original recipe card and are calculated per wrap.
| Per Wrap | Amount |
|---|---|
| Calories | 33 |
| Carbohydrates | 0.4 g |
| Protein | 3 g |
| Fat | 2 g |
| Saturated fat | 1 g |
| Fiber | 0.2 g |
| Sugar | 0.1 g |
| Sodium | 231 mg |
| Cholesterol | 82 mg |
Because the base recipe uses only spinach, eggs, and salt, the wraps are naturally gluten free, flourless, and friendly for low carb and keto eating patterns. The wrap itself is very light, so pair it with protein and healthy fats like chicken, turkey, cheese, avocado, or hummus to build a filling meal.
Storage
This batch makes 6 wraps, which is perfect for a few days of lunches or a quick dinner. Let the wraps cool completely on a plate before storing so steam does not make them soggy.
- Refrigerator: Stack cooled wraps in an airtight container or zip top bag with a small piece of parchment on top. They keep well for up to 3 days.
- Freezer: Place a square of parchment or wax paper between each wrap so they do not stick together. Store in a freezer safe bag for up to 3 months.
- Reheating: Thaw frozen wraps in the fridge overnight, then warm gently in a dry nonstick skillet for 20 seconds per side or microwave for about 15 seconds. They stay soft and pliable.
Tip: If you pack lunches for school or work, slide a wrap between two pieces of parchment before it goes into the container. The wrap stays soft, and the kids can peel it off cleanly at lunchtime.
Frequently Asked Questions
How do you make an easy spinach wrap tortilla at home?
Are these easy spinach wrap tortillas healthy and low in carbs?
Can I meal prep and freeze homemade spinach wrap tortillas?
Why are my spinach wrap tortillas tearing, and how can I prevent it?
Easy Spinach Wrap (Tortilla) Recipe
What Are Spinach Wraps? If you have ever wished a tortilla came with a serving of greens already baked in, this easy spinach wrap tortilla is exactly that.
- Total Time: 17 min
- Yield: 6 wraps 1x
Ingredients
1½ cup fresh spinach
3 eggs
½ tsp himalayan salt
Instructions
1-Place the spinach, eggs and salt in: Place the spinach, eggs and salt in a blender.
2-Blend until smooth: Blend until smooth. The mixture may seem watery but it works.
3-Heat a tablespoon of olive oil on: Heat a tablespoon of olive oil on a non stick skillet and turn to high. Once at high heat bring the heat down to medium.
4-Fill a soup laddle with batter and: Fill a soup laddle with batter and pour it onto the skillet.
5-Tilt the pan with a circular motion: Tilt the pan with a circular motion so that the batter coats the surface evenly.
6-Cook until the top of the spinach: Cook until the top of the spinach tortilla is no longer wet, is a deep green color and the bottom is browning. Use a larger silicone spatula to flip the spinach wrap.
7-Cook on the other side for about: Cook on the other side for about 2-3 minutes. Repeat with the rest of the batter.
Last Step:
Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.- Prep Time: 2 min
- Cook Time: 15 min
- Method: stovetop
Nutrition
- Serving Size: 1 wrap
- Calories: 33
- Sugar: 0.1
- Sodium: 231
- Fat: 2
- Saturated Fat: 1
- Carbohydrates: 0.4
- Fiber: 0.2
- Protein: 3
- Cholesterol: 82
