Spinach and Feta Wrap Recipe: Fresh & Savory Meal

This Spinach and Feta Wrap Recipe creates a fresh, flavorful wrap filled with sautéed spinach, tangy feta cheese, and a creamy spread, perfect for a quick meal. Ideal for breakfast, lunch, or a light snack, this no-cook or stovetop dish brings Mediterranean-inspired flavors to your table. I made these for a quick weekday lunch, and the vibrant, cheesy filling was a hit with my friends! Ready in about 15 minutes, this recipe delivers a healthy, homemade wrap with minimal effort.

Why You’ll Love This Spinach and Feta Wrap Recipe

These wraps are simple to prepare with fresh ingredients and optional stovetop sautéing. The combination of spinach and feta offers a savory, tangy bite. They’re versatile, letting you add proteins or veggies to suit your taste. I love how they’re a fast, nutritious meal that feels satisfying. Find more quick meal ideas at Fast Zest Recipes.

Health Benefits of Spinach and Feta Wrap

Spinach provides vitamins A and C for immune health. Feta cheese offers calcium and protein for bones and muscles. Whole wheat tortillas add fiber for digestion. Enjoying this wrap in moderation fits a balanced diet. Learn more about healthy wrap recipes at EatingWell.

Ingredients for Spinach and Feta Wrap

For the Wrap:

• 4 large whole wheat tortillas (10-inch)
• 4 cups fresh spinach, washed
• 1 tbsp olive oil (for sautéing, optional)
• 1 cup crumbled feta cheese
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/2 cup hummus (store-bought or homemade)
• 1/4 tsp black pepper
• 1/4 tsp kosher salt (if sautéing spinach)

For Garnish (Optional):

• 1 tbsp chopped fresh dill
• 1/4 cup cucumber slices
• Lemon wedges (for squeezing)

Substitutions: Use flour tortillas instead of whole wheat for a softer texture. Swap feta with goat cheese for a creamier flavor. Replace hummus with Greek yogurt for a tangier spread. Use kale or arugula instead of spinach for a different green.

Notes: Sauté spinach lightly if you prefer a softer texture, or use raw for a fresh crunch. Spread hummus evenly to hold ingredients together. Warm tortillas slightly for easier folding.

How to Make Spinach and Feta Wrap

Prep Spinach (Optional)

If sautéing, heat olive oil in a skillet over medium heat. Add spinach and a pinch of salt; cook for 1-2 minutes until wilted. Set aside to cool. This softens the spinach for a tender texture.

Prep Wraps

Warm tortillas in a microwave for 10-15 seconds or in a dry skillet for 10 seconds per side to make them pliable. Spread 2 tbsp hummus evenly over each tortilla. This creates a flavorful base.

Assemble Wraps

Place 1 cup spinach (sautéed or raw) in the center of each tortilla. Top with 1/4 cup feta, 2 tbsp cherry tomatoes, and a few slices of red onion. Sprinkle with black pepper. This builds a fresh, savory filling.

Wrap and Serve

Fold the bottom of the tortilla up, then fold in the sides and roll tightly to close. Slice in half if desired. Garnish with dill, cucumber slices, and a squeeze of lemon if desired. Serve immediately for the best flavor. This adds a fresh, zesty touch.

Preparation Tips

• Use fresh spinach: Choose crisp, vibrant spinach for the best flavor and texture. Wash thoroughly to remove grit. I used fresh spinach, and it was perfect.
• Warm tortillas: Heat briefly to make tortillas soft and easy to fold. This prevents tearing. I warmed mine, and it was great.
• Spread hummus evenly: Apply a thin, even layer to hold ingredients and add flavor. This keeps wraps cohesive. I spread mine carefully, and it was ideal.
• Don’t overfill: Use moderate filling to avoid spilling when wrapping. This makes rolling easier. I filled mine lightly, and it was perfect.
• Sauté spinach lightly: Cook just until wilted to avoid soggy greens if using the stovetop. This keeps texture balanced. I sautéed mine, and it was spot-on.
• Roll tightly: Fold and roll firmly to keep the wrap intact. This ensures neat eating. I rolled mine tightly, and it was great.
• Serve fresh: Assemble just before eating to maintain crispness and flavor. This maximizes enjoyment. I served mine fresh, and it was delicious.

Variations and Substitutions

• Add grilled chicken: Include 1/2 cup shredded grilled chicken for extra protein. This makes it heartier. I tried chicken, and it was tasty.
• Use goat cheese: Swap feta for goat cheese for a creamier texture. This adds richness. I tried goat cheese, and it was great.
• Make it vegan: Use vegan feta and hummus made without dairy. This suits vegan diets. I tried vegan, and it was delicious.
• Use arugula: Replace spinach with arugula for a peppery flavor. This changes the taste. I tried arugula, and it was fine.
• Add avocado: Include 1/4 sliced avocado for a creamy, healthy fat. This boosts smoothness. I tried avocado, and it was exciting.
• Use tzatziki: Swap hummus for tzatziki for a tangy, yogurt-based spread. This adds freshness. I tried tzatziki, and it was vibrant.
• Add roasted peppers: Mix in 1/4 cup roasted red peppers for a sweet, smoky flavor. This enhances depth. I tried peppers, and it was great.

Storage and Meal Prep

Store assembled wraps in an airtight container in the fridge for up to 1 day; wrap tightly in plastic to prevent drying. Store ingredients separately (spinach, feta, hummus) in the fridge for up to 3 days; assemble fresh. Freeze tortillas and hummus separately for up to 1 month; thaw in the fridge before use. Prep sautéed spinach and sliced veggies a day ahead; store separately. Assemble fresh for the best texture and flavor. Add garnishes just before serving.

Frequently Asked Questions About Spinach and Feta Wrap Recipe

Here are answers to common questions about this dish.

1. Why is my wrap soggy?
   Use less hummus and avoid overfilling with wet ingredients. I kept mine light, and it was crisp.
2. Can I make it ahead?
   Prep ingredients a day ahead; assemble fresh. I prepped early, and it was great.
3. Why does my wrap tear?
   Warm tortillas briefly to make them pliable. I warmed mine, and it was perfect.
4. Can I use raw spinach?
   Yes, raw spinach adds crunch but rinse well. I used raw, and it was tasty.
5. Can I make it vegan?
   Use vegan feta and dairy-free hummus. I tried vegan, and it was delicious.
6. Why is my wrap bland?
   Add more black pepper or a squeeze of lemon. I seasoned mine, and it was perfect.

Serving Suggestions

Serve with a side of Greek salad for a Mediterranean meal. Pair with a smoothie for a balanced breakfast. Enjoy with a cup of soup for a cozy lunch. I served mine with salad, and it was a perfect match. This dish is great for breakfast, lunch, or a light snack.

Nutrition Info for Spinach and Feta Wrap

Per serving (1 wrap, 4 servings):

• Calories: 300 kcal
• Protein: 10g
• Carbohydrates: 35g
• Fiber: 5g
• Sugars: 3g
• Fat: 14g
• Saturated Fat: 5g
  Source: USDA Food Database (2025). Values are approximate.

Final Thoughts

This Spinach and Feta Wrap Recipe is a fresh, savory delight that’s perfect for any time of day. Its vibrant flavors and easy prep make it a go-to favorite. How do you like to customize your wraps? Let us know in the comments!