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This easy spinach feta wrap has a delicious filling of sweet sautéed bell peppers and onions, with spinach, salty feta, and cream cheese rolled up and baked inside a warm tortilla.
These wraps are loaded with flavor and extra filling, perfect for meal prep lunches during the week. You might also like my classic chicken Caesar wraps and this breakfast burrito recipe!
Friends, meet the easy lunch I’ve had on repeat lately! This spinach feta wrap is extra flavorful and actually super filling. It’s a creamy, easy wrap recipe loaded with three types of cheese, spinach, and as many veggies as I could stuff into a flour tortilla without it exploding.
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“I have made this recipe several times, and to tell you the truth, these are the bomb. They are so flavorful, I prefer these spinach and feta wraps way better than Starbucks. These are not dry; they melt in your mouth, seriously. Anyone who loves feta as I do can and will not go wrong!” – Nancy
There you have it! Spinach and feta is one of my all-time favorite ingredient combos (I thank my Macedonian heritage for that one). I love it in my spinach feta puff pastry, and it IS totally melt-in-your-mouth in this wrap recipe.
Reasons to Love This Spinach Feta Wrap
- Extra filling. This wrap has a satisfying, creamy filling packed with savory sautéed peppers and spinach tossed with tangy cream cheese, parmesan, and feta. It fills you up until dinner.
- Goodbye, expensive drive-thru lunches. When your average fast-food wrap costs $5 or more these days, making these at home actually saves SO much money!
- Baked in batches. I love prepping 6-8 wraps in advance to refrigerate or freeze for later. They’re great to thaw and take on the go on busy days.
Ingredients and Substitutions
The cheesy filling in this wrap is a bit like my creamed spinach recipe, though less creamy. Not to be confused with the feta spinach wrap from Starbucks, which is more of a breakfast wrap made with egg whites and sun-dried tomatoes.
I’ve included ingredient notes and easy substitutions below if you need them. Scroll down to the recipe card for the full, printable recipe followed by a step-by-step overview on how to make it.
- Cream Cheese – I use whipped cream cheese because it’s easier to mix and spread. You can use regular cream cheese, just be sure to bring it to room temperature.
- Olive Oil – Or your preferred cooking oil, for sautéeing the veggies.
- Onion and Garlic – Diced yellow onion, and I recommend a freshly minced garlic clove. Otherwise, substitute ½ teaspoon of garlic paste.
- Bell Pepper – I like the sweetness of red bell peppers, but you can use any color pepper you’d like. Slice the pepper into thin strips.
- Baby Spinach – Fresh or frozen baby spinach leaves. If you’re using frozen, make sure to thaw it first.
- Feta Cheese – I use a combination of feta and parmesan cheese. You could also use shredded mozzarella or goat cheese.
- Tortillas – These can be your choice of regular, low-carb, gluten-free, or whole wheat flour tortillas. Flour tortillas tend to be softer, more pliable, and better for wraps than corn tortillas, which are better suited to tacos.
What Can I Use Instead of Tortillas?
Instead of tortillas, roll your wraps in keto-friendly cottage cheese flatbread, these low-carb egg white wraps, or my easy homemade lavash bread. You can even use leftover naan bread after curry night!
Easy Add-Ins
Wondering what else to put in a feta wrap?
- Protein. This spinach feta wrap is vegetarian as-is, but you can add protein like grilled or baked chicken, crispy bacon, steak, or deli meats. You could also make this wrap Starbucks-style and add scrambled egg whites (or whole eggs) to the filling.
- Herbs. Add in fresh chopped parsley, basil, or cilantro.
- Veggies. Cherry tomatoes or sundried tomatoes, sautéed zucchini, or mushrooms.
- Legumes. Mix in chickpeas, cooked lentils, or beans.
How to Roll a Wrap
This easy rolling method applies to any wrap, not just the ones we’re making here.
- Start by folding both sides of the tortilla over the filling.
- Next, keep the sides tucked in and fold the bottom of the tortilla completely over the filling. The bottom edge can meet the top edge.
- Roll the tortilla tightly up around the filling to make a log. Afterward, place the wrap seam side down into a pan, panini press, or in the case of this recipe, into the baking pan to bake.
Wrap Assembly Tip #1: Mise en Place
The trick to assembling wraps is to chop, prep, and have your ingredients organized and ready to go in the order you’ll need them. The technical cooking term for this is mise en place (French for “everything in its place”). It helps, not just with wraps but with recipes in general! 🙂
Tip #2: Warm Up the Tortillas
Warming up the tortillas beforehand makes them soft and bendable, and they’re less likely to tear when you’re rolling your wraps. You can warm tortillas individually in a dry skillet on the stovetop or bulk-warm them in the oven. In this case, stack and wrap the tortillas in foil and place them in a 350ºF oven (or toaster oven) for 5-10 minutes.
What to Serve With Spinach Feta Wraps
Want to boost the flavors even more? Dip your wrap in Greek yogurt, creamy taratur (Macedonian tzatziki), or red pepper relish. Yum! These feta wraps are delicious and filling alone, or you can serve them with a tabbouleh salad, soup, or crispy fries on the side.
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Spinach Feta Wraps
Ingredients
- 4 ounces light whipped cream cheese
- 3 tablespoons extra virgin olive oil
- 1 small yellow onion, diced
- 1 red bell pepper, cut into thin strips
- 1 garlic clove, finely chopped
- 1 bag (6 to 8 ounces) baby spinach leaves
- Salt and fresh ground pepper, to taste
- 2 green onions, thinly sliced
- ¼ cup shredded parmesan cheese
- ⅓ cup crumbled feta cheese
- 6-8 (8-inch) gluten-free, low-carb or whole wheat flour tortillas, at room temperature
- Cooking Spray
Instructions
- Prep. Preheat oven to 350ºF. Grease a baking dish with cooking spray and set aside.
- Soften the cream cheese. Place cream cheese in a medium-sized mixing bowl and set aside.
- Cook the veggies. Heat olive oil in a large skillet; add onions and pepper strips. Season with salt and cook for 3 to 4 minutes, or until tender. Stir in garlic and continue to cook for 30 seconds.
- Add spinach. Stir in the spinach, season with salt and fresh ground pepper, and continue to cook and stir for 3 minutes, or until the spinach is cooked down.
- Combine. Remove the pan from the heat and add the spinach mixture to the cream cheese. Add green onions and cheeses; mix and stir until creamy and well incorporated.
- Fill and roll the wraps. Place about ¼ cup of filling onto each tortilla and roll it up. Arrange tortilla wraps in the previously prepared baking dish.
- Bake. Lightly coat each tortilla wrap with cooking spray. Bake for 15 minutes, or until lightly browned and heated through. Cut each roll in half and serve.
Notes
- This is a great recipe to freeze and make in advance.
- To freeze, allow the wrap to cool, then store in a resealable bag.
- To reheat, microwave on high for 3 to 4 minutes.
Nutrition
Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.
How to Make Spinach Feta Wraps
To make these baked spinach and feta wraps, you’ll need a skillet and a baking dish. These wraps might not be a one-pan meal situation, but they’re worth it, I promise!
- To make the filling, sauté the onions, peppers, and spinach in a large skillet with garlic. Afterward, fold the veggies into a bowl of cream cheese along with the green onions, feta, and parmesan.
- Next, fill the wraps. Spoon about the spinach and feta filling onto each tortilla and roll it up following the directions above. You can eat the rolled wraps as-is, but my favorite way to eat them is baked and crispy! To bake them, arrange the wraps in a greased baking dish.
- Bake. Bake these wraps in a 350ºF oven for about 15 minutes, until lightly toasted and warmed through. You could also toast them in the air fryer, panini press, or in a pan on the stovetop. When you’re ready to serve, slice the wrap in half and enjoy.
Meal Prep Your Wraps
This baked spinach feta wrap is great to make in advance and freeze. Meal prep it today and take it to work in the morning! You can also prepare the filling, then roll it up and toast your wraps for quick lunches.
- Freeze the baked wraps: Allow them to cool, then transfer the wraps to a resealable freezer bag or an airtight container. You can also wrap them individually in plastic wrap.
- Make the filling in advance: Prepare the cheesy spinach filling and transfer it to an airtight container to keep in the fridge. When you’re ready to roll a wrap, add the filling and then bake.
Storage and Reheating Instructions
- Refrigerate. Store the wraps airtight in the fridge for up ot 4 days.
- Reheat. Reheat the wraps in the microwave or toaster oven for a few minutes until warmed through.
I have made this recipe several times and to tell you the truth these are the bomb. They are so flavorful, I prefer these spinach and feta wraps way better than Starbucks. These are not dry, they melt in your mouth seriously. Anyone that loves feta as I do can and will not go wrong
I made these and they are sooooooo delicious! I prefer a fuller wrap, more burrito-style. So I suggest distributing the filling into 4 wraps instead of 6. Don’t skip putting them in the oven, that really made them extra nice. Thank you for making lunchtime more yummy and still healthy!!!
I am very glad you enjoyed it! Thank you so much! 🙂
I love in London and the grocery store doesn’t have whipped cream cheese. They have regular though? Any substitutions? Thanks!
Hi! 👋 You can use regular cream cheese, but bring it up to room temperature so it’s easier to stir everything together… you want a creamy mixture, without any lumps. 😊
Great recipe I tried it and loved. I want to try it again and add chicken and freeze it.How long do you think it will keep in the freezer and once I am ready to eat it, should I just thaw it out? I don’t want it to turn into mush.
Thanks
This sounds amazing! All of my favorite things 🙂 Can’t wait to try it!!
How are these as leftovers? We are trying to be healthier and take food to work for lunches and dinners but the same old sandwiches get boring. These look amazing and I was wondering if they would keep well for lunches. Do the tortillas get soggy at all? Thanks! Can’t wait to try these!
Hi Gilly!
They do keep well for lunches so long as you make them the morning of and not the night before.
Yum!! Made these last night! I added two shredded chicken breasts to the mixture. New favorite! Thanks!
I made it for dinner today. Fantastic!
Yay! SO happy you liked it! Thank you, Tina! 😀
Just wondering, what kind of sauce are you dipping these in? Tzatziki? Or…?
Thanks!
Hi Simone! That sauce is Taratur, similar to Tzatziki; you can find the recipe for that right HERE. Thank YOU! 🙂