Spinach Protein Wraps

Why You’ll Love This Recipe

• High in protein and nutrients while low in carbs.
• Naturally gluten-free and grain-free.
• Quick and easy to prepare in under 15 minutes.
• Great for meal prep and on-the-go lunches.
• Perfect as a tortilla substitute or sandwich wrap.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Fresh spinach leaves
• Eggs or egg whites
• Protein powder (unflavored or savory)
• Olive oil or coconut oil (for cooking)
• Salt and black pepper
• Garlic powder (optional)
• Water or milk (to adjust texture)

Directions

1. Blend the batter. In a blender, combine spinach, eggs, protein powder, a pinch of salt, pepper, and a splash of water or milk. Blend until smooth and bright green. The mixture should have a crepe-like consistency.
2. Preheat the pan. Heat a non-stick skillet over medium heat and lightly grease with olive or coconut oil.
3. Cook the wraps. Pour about ¼ cup of the batter into the pan, swirling to coat evenly. Cook for 1–2 minutes until the edges lift easily, then flip and cook the other side for 30–45 seconds.
4. Repeat. Continue with the remaining batter, stacking wraps on a plate and covering them with a clean towel to keep warm.
5. Fill and serve. Add your favorite fillings such as grilled chicken, turkey, hummus, scrambled eggs, or roasted veggies. Roll up and enjoy.

Servings and timing

Serves: 4 wraps
Preparation time: 5 minutes
Cooking time: 10 minutes
Total time: 15 minutes

Variations

• Keto version: Use egg whites only and a low-carb protein powder.
• Vegan option: Replace eggs with a flax egg and use plant-based protein powder.
• Herb-infused: Add basil, parsley, or cilantro for extra flavor.
• Cheesy wrap: Blend in a tablespoon of grated Parmesan or mozzarella for a richer taste.
• Spicy version: Add chili flakes or a pinch of cayenne pepper to the batter.

Storage/Reheating

Store leftover wraps in an airtight container in the refrigerator for up to 4 days. To reheat, warm gently in a non-stick pan for 30 seconds per side or microwave for 10–15 seconds. You can also freeze them between parchment paper for up to 1 month—thaw before reheating.

FAQs

Can I use frozen spinach instead of fresh?

Yes, thaw and squeeze out excess water before blending.

What kind of protein powder works best?

Use unflavored or savory protein powder—whey, pea, or egg white protein all work well.

Can I make the batter ahead of time?

Yes, store it in the refrigerator for up to 24 hours before cooking. Stir well before using.

How do I prevent the wraps from tearing?

Cook them over medium heat and don’t flip too early. Let the first side set fully before turning.

Are these wraps gluten-free?

Yes, they are naturally gluten-free when made with the listed ingredients.

Can I use them as tortillas?

Absolutely. They make a great alternative to traditional tortillas or crepes.

How can I make the wraps thicker?

Add more protein powder or reduce the liquid slightly for a sturdier texture.

Can I bake these instead of cooking on the stove?

It’s possible, but stovetop cooking gives the best flexibility and texture.

What fillings work best?

Grilled chicken, turkey, eggs, tuna salad, roasted veggies, or even peanut butter and banana for a sweet option.

Do they taste like spinach?

Only mildly—the flavor is subtle and easily balanced by your fillings.

Conclusion

Spinach Protein Wraps are a quick, healthy, and customizable meal option that combines fresh greens and protein in one easy-to-hold package. Perfect for busy mornings or post-workout meals, they’re a smart alternative to traditional wraps—light, nutritious, and packed with energy-boosting ingredients. Enjoy them warm or cold with your favorite fillings for a wholesome meal any time of day.

Spinach Protein Wraps

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Spinach Protein Wraps are soft, flexible, and packed with nutrients—a perfect high-protein, low-carb alternative to tortillas. Made from fresh spinach, eggs, and protein powder, these vibrant green wraps are ideal for healthy, on-the-go meals and can be filled with your favorite savory or even sweet ingredients.

• Author: Laura
• Prep Time: 5 minutes
• Cook Time: 10 minutes
• Total Time: 15 minutes
• Yield: 4 wraps
• Category: Main Course, Snack
• Method: Stovetop
• Cuisine: Healthy, High Protein

Ingredients

• 2 cups fresh spinach leaves
• 3 large eggs (or 4 egg whites)
• 1 scoop unflavored or savory protein powder
• 1–2 tbsp water or milk (to adjust consistency)
• 1/4 tsp salt
• Black pepper, to taste
• 1/4 tsp garlic powder (optional)
• 1 tsp olive oil or coconut oil (for cooking)

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Instructions

1. In a blender, combine spinach, eggs, protein powder, water or milk, salt, pepper, and garlic powder. Blend until completely smooth and bright green, with a thin, crepe-like batter.
2. Heat a non-stick skillet over medium heat and lightly grease with olive or coconut oil.
3. Pour about 1/4 cup of batter into the skillet, swirling to coat evenly into a thin circle.
4. Cook for 1–2 minutes, until edges lift easily, then flip and cook for another 30–45 seconds.
5. Transfer to a plate and repeat with remaining batter, keeping wraps covered with a towel to stay warm.
6. Fill with your favorite ingredients—grilled chicken, hummus, scrambled eggs, or roasted vegetables—and roll up to serve.

Notes

• Adjust the thickness of the batter with a splash of liquid if it’s too thick to pour easily.
• For a sturdier wrap, add a bit more protein powder.
• Make ahead and refrigerate for up to 4 days or freeze between parchment layers for up to 1 month.
• Warm wraps gently in a skillet before filling to make them more pliable.

Nutrition

• Serving Size: 1 wrap
• Calories: 120
• Sugar: 1g
• Sodium: 210mg
• Fat: 6g
• Saturated Fat: 2g
• Unsaturated Fat: 4g
• Trans Fat: 0g
• Carbohydrates: 3g
• Fiber: 1g
• Protein: 13g
• Cholesterol: 145mg