Spinach wraps are a healthy alternative to traditional tortilla wraps or bread. The main ingredients in spinach wraps are spinach and eggs. Spinach contains vitamins, minerals, and antioxidants that make it super nutritious. Eggs act as a binder to hold the wraps together when cooked. Some spinach wrap recipes also include small amounts of cheese or flour to add more structure and flavor.
Ingredients in Spinach Wraps
Here are the main ingredients found in most spinach wrap recipes:
- Spinach – This is the main ingredient that gives the wraps their green color and nutrient content. Spinach is an excellent source of vitamin A, vitamin C, iron, magnesium, calcium, and antioxidants.
- Eggs – Eggs act as a binder to hold the wraps together and add protein. Eggs help create the wrap structure when cooked.
- Cheese – Some recipes call for a small amount of shredded cheese like cheddar or mozzarella. This adds more flavor, fat, and binding to the wraps.
- Flour – A small amount of all-purpose flour helps absorb moisture and aids the binding process. Often only 1-2 tablespoons are used.
- Salt and pepper – Salt and pepper add seasoning and flavor to the wraps.
- Cooking oil or butter – A small amount of cooking oil or butter is used to grease the pan or griddle while cooking the wraps.
Basic Spinach Wrap Ingredients
The most basic spinach wrap recipe contains just a few main ingredients:
- Spinach
- Eggs
- Salt and pepper
- Cooking oil
Many recipes build on this basic formula by adding small amounts of cheese, flour, spices, or other ingredients to customize the flavor and texture.
Steps to Make Spinach Wraps
Here is an overview of the basic steps used to make spinach wraps at home:
- Wash the spinach. Rinse fresh spinach under running water to remove any dirt or grit. Pat leaves dry.
- Wilt the spinach. Place spinach in a pan over medium heat until it wilts down, about 1-2 minutes.
- Chop and squeeze out moisture. Chop wilted spinach finely and squeeze out as much liquid as possible.
- Beat the eggs. Whisk eggs together in a bowl. Add desired seasonings like salt, pepper, spices, etc.
- Mix spinach and eggs. Add chopped spinach to the beaten eggs and mix together well.
- Grease the pan. Coat a skillet or griddle lightly in cooking oil or butter.
- Scoop batter. Scoop out batter onto the preheated pan using about 1/4 cup per wrap.
- Cook the wraps. Cook each side for 2-3 minutes until lightly browned.
The exact cooking time may vary depending on thickness. Flip the wraps carefully when the underside is set enough. Cook until both sides are lightly golden brown. Serve wraps warm or let cool and store for later.
Different Types of Spinach Wraps
There are a few varieties of spinach wraps that can be made depending on ingredients used:
Basic Egg Spinach Wraps
The simplest version contains just spinach, eggs, salt, and pepper. No added binders or thickeners.
Cheese Spinach Wraps
Shredded cheese like cheddar or mozzarella is added to the egg and spinach mixture. This adds more flavor and fat to help bind the wraps.
Flour Spinach Wraps
A small amount of all-purpose flour, usually 1-2 tablespoons, is added to the basic recipe. The flour absorbs moisture and aids binding.
Oil-Free Spinach Wraps
For a completely oil-free version, the pan can be lined with parchment paper or a silicone mat instead of using cooking oil to prevent sticking.
Vegan Spinach Wraps
To make vegan spinach wraps, the eggs are replaced with a vegan binder like flax eggs, banana, or chickpea flour. No animal products are used.
Flavors and Fillings for Spinach Wraps
Spinach wraps are very versatile and can be flavored either sweet or savory. Here are some spinach wrap ideas:
- Breakfast wraps – Scrambled eggs, turkey bacon, hash browns, cheese
- Taco wraps – Seasoned ground beef or turkey, lettuce, tomato, cheese, salsa
- Greek wraps – Hummus, cucumbers, tomato, feta cheese, red onion, spinach
- Chicken wraps – Grilled or crispy chicken, lettuce, Caesar dressing, Parmesan
- Veggie wraps – Grilled veggies, peppers, zucchini, eggplant, roasted red pepper hummus
- Caprese wraps – Fresh mozzarella, tomato, basil leaves, balsamic reduction
- Turkey wraps – Deli turkey, cheddar, lettuce, cranberry sauce, Dijon mustard
- Fruit wraps – Fresh berries, whipped cream or Greek yogurt, honey, cinnamon
- Chocolate banana wraps – Sliced banana, chocolate hazelnut spread, chopped nuts
Mix and match different fillings to create your own signature spinach wraps! They can be served immediately or prepped ahead as grab-and-go lunches and snacks.
Nutrition Facts of Spinach Wraps
Here is the nutrition information for a basic spinach wrap made with spinach, egg, salt and pepper (no oil or other binders):
| Nutrient | Amount Per Wrap |
|---|---|
| Calories | 49 |
| Fat | 2g |
| Carbohydrates | 2g |
| Fiber | 1g |
| Protein | 5g |
| Vitamin A | 56% DV |
| Vitamin C | 17% DV |
| Calcium | 10% DV |
| Iron | 10% DV |
*DV = Daily Value
The nutrition facts can vary based on exact ingredients used. But in general, spinach wraps are low in calories, fat, and carbs. They are a good source of protein, fiber, vitamin A, vitamin C, calcium, and iron.
Benefits of Spinach Wraps
Here are some of the key benefits that spinach wraps offer:
- High in nutrients – Spinach wraps provide a big nutritional punch thanks to the spinach. You get vitamins, minerals, antioxidants, and fiber that may be lacking from traditional wraps and bread.
- Low in calories – Each spinach wrap only has around 50 calories, so they are a smart low-calorie option for meals and snacks.
- High in protein – The egg in spinach wraps boosts the protein content, giving you 5 grams per wrap compared to 2-3 grams in most breads.
- Gluten-free – Spinach wraps are a gluten-free alternative to wraps made with wheat flour.
- Customizable – You can fill spinach wraps with both sweet and savory ingredients to suit your tastes and dietary needs.
- Satisfying – The combo of spinach, egg, and fillings makes spinach wraps very satisfying. They help control hunger longer than less nutrient-dense wraps.
- Kid-friendly – Kids love the fun shape and green color. You can sneak extra veggies and protein into their meals.
Storage and Serving Spinach Wraps
Storing Spinach Wraps
Here are some tips for storing leftover spinach wraps:
- Let cool completely, then place wraps in a sealed container in the fridge.
- Wraps will keep 3-5 days refrigerated.
- To freeze, place cooled wraps between layers of parchment paper in a freezer bag. Freeze up to 3 months.
- Reheat frozen wraps by microwaving 20-30 seconds or placing in a 350°F oven for 8-10 minutes.
- Avoid storing wraps with watery fillings to prevent sogginess.
Serving Suggestions
- Enjoy spinach wraps cold for lunches, snacks, or appetizers.
- Warm spinach wraps slightly for a hot lunch or dinner.
- Slice larger wraps into pinwheels, triangles, or bite-size pieces for fun finger foods.
- Pack wraps in trail mix, veggies, and dip for an on-the-go meal.
- Serve alongside soup or salad for a hearty, balanced meal.
Common Questions
Can I make spinach wraps without eggs?
It’s challenging to make egg-free spinach wraps that hold together well. Some vegan binder options are chia seeds, flax eggs, bananas, chickpea flour, cornstarch, or vegan yogurt. The texture may be more delicate and prone to tearing without eggs.
Do I need to cook the spinach first?
It’s best to lightly cook the spinach first until wilted to remove excess moisture that can make the wraps soggy. If using frozen spinach, make sure it’s thawed and squeezed dry before adding to the egg mixture.
Can I freeze spinach wraps?
Yes, fully cooked and cooled spinach wraps freeze well for up to 3 months. Make sure they are tightly sealed in freezer bags with parchment paper between each wrap to prevent sticking. Reheat from frozen before serving.
What can I use instead of regular wheat tortillas?
Healthy alternatives include spinach, lettuce, collard green, or zucchini wraps. Corn or 100% corn tortillas are gluten-free options. Rice paper sheets or nori seaweed sheets also make unique wraps.
Are spinach wraps low carb?
Yes, spinach wraps are naturally low in carbohydrates. A plain spinach wrap made with just eggs contains under 3 grams of carbs. Avoid adding high-carb fillings to keep carb counts minimal.
Conclusion
Spinach wraps are a nutritious and satisfying alternative to regular tortillas and sandwich bread. They provide a powerhouse of vitamins, minerals, and antioxidants thanks to the spinach. Eggs act as the glue to hold the wraps together when cooked. Spinach wraps also pack in protein and fiber for a more filling meal.
You can customize spinach wraps with both savory and sweet ingredients. They make a quick, on-the-go breakfast, lunch, dinner, snack or appetizer. Spinach wraps are naturally gluten-free and lower in carbs than most bread products. Leftover spinach wraps store well for several days refrigerated or up to 3 months frozen. Whip up a batch of these vibrant green wraps to give your meals a healthy boost of nutrition and flavor.
