Spinach Feta Wrap Recipe (Simple Meal Prep!)

July 8, 2025

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This simple spinach feta wrap has a scrumptious filling of candy sautéed bell peppers and onions, with spinach, salty feta, and cream cheese rolled up and baked inside a heat tortilla.

These wraps are loaded with taste and further filling, good for meal prep lunches throughout the week. You may also like my basic hen Caesar wraps and this breakfast burrito recipe!

Assorted spinach feta wraps stacked on a white plate.

Associates, meet the straightforward lunch I’ve had on repeat these days! This spinach feta wrap is additional flavorful and truly tremendous filling. It’s a creamy, simple wrap recipe loaded with three varieties of cheese, spinach, and as many veggies as I may stuff right into a flour tortilla with out it exploding.

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“I’ve made this recipe a number of instances, and to let you know the reality, these are the bomb. They’re so flavorful, I desire these spinach and feta wraps means higher than Starbucks. These should not dry; they soften in your mouth, critically. Anybody who loves feta as I do can and won’t go fallacious!” – Nancy

There you may have it! Spinach and feta is certainly one of my all-time favourite ingredient combos (I thank my Macedonian heritage for that one). I like it in my spinach feta puff pastry, and it IS completely melt-in-your-mouth on this wrap recipe.

Causes to Love This Spinach Feta Wrap

Additional filling. This wrap has a satisfying, creamy filling full of savory sautéed peppers and spinach tossed with tangy cream cheese, parmesan, and feta. It fills you up till dinner.
Goodbye, costly drive-thru lunches. When your common fast-food wrap prices $5 or extra as of late, making these at dwelling really saves SO a lot cash!
Baked in batches. I really like prepping 6-8 wraps prematurely to refrigerate or freeze for later. They’re nice to thaw and tackle the go on busy days.

Overhead view of assorted spinach feta wraps on a plate next to a small bowl of dipping sauce.

Substances and Substitutions

The tacky filling on this wrap is a bit like my creamed spinach recipe, although much less creamy. To not be confused with the feta spinach wrap from Starbucks, which is extra of a breakfast wrap made with egg whites and sun-dried tomatoes.

I’ve included ingredient notes and straightforward substitutions under for those who want them. Scroll all the way down to the recipe card for the total, printable recipe adopted by a step-by-step overview on how you can make it.

Cream Cheese – I take advantage of whipped cream cheese as a result of it’s simpler to combine and unfold. You should utilize common cream cheese, simply you should definitely convey it to room temperature.
Olive Oil – Or your most popular cooking oil, for sautéeing the veggies.
Onion and Garlic – Diced yellow onion, and I like to recommend a freshly minced garlic clove. In any other case, substitute ½ teaspoon of garlic paste.
Bell Pepper – I just like the sweetness of crimson bell peppers, however you need to use any shade pepper you’d like. Slice the pepper into skinny strips.
Child Spinach – Contemporary or frozen child spinach leaves. If you happen to’re utilizing frozen, ensure that to thaw it first.
Feta Cheese – I take advantage of a mixture of feta and parmesan cheese. You can additionally use shredded mozzarella or goat cheese.
Tortillas – These could be your alternative of standard, low-carb, gluten-free, or complete wheat flour tortillas. Flour tortillas are typically softer, extra pliable, and higher for wraps than corn tortillas, that are higher suited to tacos.

Overhead view of the creamy spinach and feta mixture in a bowl with a wooden spoon.

Simple Add-Ins

Questioning what else to place in a feta wrap?

Protein. This spinach feta wrap is vegetarian as-is, however you’ll be able to add protein like grilled or baked hen, crispy bacon, steak, or deli meats. You can additionally make this wrap Starbucks-style and add scrambled egg whites (or complete eggs) to the filling.
Herbs. Add in recent chopped parsley, basil, or cilantro.
Veggies. Cherry tomatoes or sundried tomatoes, sautéed zucchini, or mushrooms.
Legumes. Combine in chickpeas, cooked lentils, or beans.

A hand dipping a spinach feta wrap into a small bowl of dipping sauce next to more wraps on a plate.

How one can Roll a Wrap

This simple rolling methodology applies to any wrap, not simply those we’re making right here.

Begin by folding each side of the tortilla over the filling.
Subsequent, hold the perimeters tucked in and fold the underside of the tortilla utterly over the filling. The underside edge can meet the highest edge.
Roll the tortilla tightly up across the filling to make a log. Afterward, place the wrap seam aspect down right into a pan, panini press, or within the case of this recipe, into the baking pan to bake.

Wrap Meeting Tip #1: Mise en Place

The trick to assembling wraps is to cut, prep, and have your components organized and able to go within the order you’ll want them. The technical cooking time period for that is mise en place (French for “all the things as an alternative”). It helps, not simply with wraps however with recipes usually! 🙂

Tip #2: Heat Up the Tortillas

Warming up the tortillas beforehand makes them delicate and bendable, and so they’re much less prone to tear if you’re rolling your wraps. You may heat tortillas individually in a dry skillet on the stovetop or bulk-warm them within the oven. On this case, stack and wrap the tortillas in foil and place them in a 350ºF oven (or toaster oven) for 5-10 minutes.

Spinach Feta Wrap Recipe (Simple Meal Prep!)

What to Serve With Spinach Feta Wraps

Wish to increase the flavors much more? Dip your wrap in Greek yogurt, creamy taratur (Macedonian tzatziki), or crimson pepper relish. Yum! These feta wraps are scrumptious and filling alone, or you’ll be able to serve them with a tabbouleh salad, soup, or crispy fries on the aspect.

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Prep. Preheat oven to 350ºF. Grease a baking dish with cooking spray and put aside.
Soften the cream cheese. Place cream cheese in a medium-sized mixing bowl and put aside.
Cook dinner the veggies. Warmth olive oil in a big skillet; add onions and pepper strips. Season with salt and prepare dinner for 3 to 4 minutes, or till tender. Stir in garlic and proceed to prepare dinner for 30 seconds.
Add spinach. Stir within the spinach, season with salt and recent floor pepper, and proceed to prepare dinner and stir for 3 minutes, or till the spinach is cooked down.
Mix. Take away the pan from the warmth and add the spinach combination to the cream cheese. Add inexperienced onions and cheeses; combine and stir till creamy and nicely integrated.
Fill and roll the wraps. Place about ¼ cup of filling onto every tortilla and roll it up. Organize tortilla wraps within the beforehand ready baking dish.
Bake. Frivolously coat every tortilla wrap with cooking spray. Bake for quarter-hour, or till evenly browned and heated by way of. Reduce every roll in half and serve.

It is a nice recipe to freeze and make prematurely.
To freeze, permit the wrap to chill, then retailer in a resealable bag.
To reheat, microwave on excessive for 3 to 4 minutes.

Dietary information is an estimate and offered as courtesy. Values could fluctuate based on the components and instruments used. Please use your most popular dietary calculator for extra detailed information.

How one can Make Spinach Feta Wraps

To make these baked spinach and feta wraps, you’ll want a skillet and a baking dish. These wraps may not be a one-pan meal scenario, however they’re price it, I promise!

To make the filling, sauté the onions, peppers, and spinach in a big skillet with garlic. Afterward, fold the veggies right into a bowl of cream cheese together with the inexperienced onions, feta, and parmesan.
Subsequent, fill the wraps. Spoon in regards to the spinach and feta filling onto every tortilla and roll it up following the instructions above. You may eat the rolled wraps as-is, however my favourite option to eat them is baked and crispy! To bake them, organize the wraps in a greased baking dish.
Bake. Bake these wraps in a 350ºF oven for about quarter-hour, till evenly toasted and warmed by way of. You can additionally toast them within the air fryer, panini press, or in a pan on the stovetop. Once you’re able to serve, slice the wrap in half and revel in.

Meal Prep Your Wraps

This baked spinach feta wrap is nice to make prematurely and freeze. Meal prep it right this moment and take it to work within the morning! You can even put together the filling, then roll it up and toast your wraps for fast lunches.

Freeze the baked wraps: Enable them to chill, then switch the wraps to a resealable freezer bag or an hermetic container. You can even wrap them individually in plastic wrap.
Make the filling prematurely: Put together the tacky spinach filling and switch it to an hermetic container to maintain within the fridge. Once you’re able to roll a wrap, add the filling after which bake.

Storage and Reheating Directions

Refrigerate. Retailer the wraps hermetic within the fridge for up ot 4 days.
Reheat. Reheat the wraps within the microwave or toaster oven for a couple of minutes till warmed by way of.

Spinach Feta Wrap Recipe (Simple Meal Prep!)

Causes to Love This Spinach Feta Wrap