If you’re always on the lookout for quick, wholesome, and utterly delicious lunch ideas, let me introduce you to your new obsession: the Spinach and Feta Wrap. This vibrant wrap is just bursting with fresh Mediterranean flavors, finished with creamy feta, lively veggies, and a slather of hummus—all neatly bundled in a soft tortilla. Whether you’re craving a picnic-friendly meal, a speedy work lunch, or just a hearty snack, this wrap is about to become a go-to favorite in your weekly rotation!

Spinach and Feta Wrap Recipe - Recipe Image

Ingredients You’ll Need

Gathering the ingredients for the Spinach and Feta Wrap is refreshingly simple—each item has a starring role in packing big flavors, vibrant color, and satisfying textures into every bite. The beauty of this wrap is how the crisp vegetables, creamy feta, and rich hummus all work together to create something truly memorable.

Spinach or flour tortillas: These soft tortillas make the perfect handheld vessel and hold all the goodness together.
Fresh spinach leaves: Lively and full of nutrients, spinach adds vibrant color and a slight earthiness; you can use them raw for crunch or lightly sautéed for tenderness.
Crumbled feta cheese: Creamy and tangy, feta is a classic pairing with spinach and brings irresistible Mediterranean flair.
Hummus: A creamy base layer that keeps everything moist and adds earthy, garlicky flavor.
Shredded carrots: Crisp, slightly sweet, and colorful, carrots add the perfect crunch.
Cucumber (thinly sliced): Refreshing, hydrating, and adds a lovely crisp bite to the wrap.
Red bell pepper (thinly sliced): Sweet with a little bit of bite, red peppers bring a bold color pop and texture.
Red onion (thinly sliced): Sharp and zesty, red onion adds a punch of flavor that brightens the whole wrap.
Olive oil: A drizzle brings a touch of richness and helps everything meld together.
Dried oregano: Just a sprinkle is all you need to infuse every bite with herby, Mediterranean notes.
Salt and black pepper to taste: Essential for making all the other flavors shine—don’t skip a simple sprinkle to finish things off!

How to Make Spinach and Feta Wrap

Step 1: Prep Your Tortillas

Lay your large spinach or flour tortillas flat on a clean surface. If your tortillas are a little stiff or have just come out of the fridge, warm them for a few seconds in the microwave or on a skillet—this makes them soft and flexible, which ensures the perfect, crack-free wrap.

Step 2: Slather on the Hummus

Spread a generous layer of hummus over each tortilla, leaving about an inch perimeter all around. The hummus acts as a flavorful glue, holding the veggies and cheese in place while adding a creamy, garlicky base that ties the whole wrap together.

Step 3: Pile On the Veggies and Feta

Evenly scatter your sautéed or raw spinach across the hummus, then add the crumbled feta. Next, pile on the shredded carrots, cucumber, red bell pepper, and red onion. The aim is to distribute these layers evenly so that every bite is loaded with fresh crunch, color, and tang from the cheese.

Step 4: Season and Dress

Drizzle the olive oil over the fillings, then sprinkle with dried oregano, salt, and black pepper. These little touches elevate the flavors, bringing out the Mediterranean magic in each mouthful.

Step 5: Roll and Slice

Now comes the fun part—rolling! Tightly roll up each tortilla, tucking in the ends as you go to keep everything neatly contained. With a sharp knife, slice each wrap in half for easier eating (and extra prettiness). Serve right away for the best texture, or wrap tightly in foil for later.

How to Serve Spinach and Feta Wrap

Garnishes

For that picture-perfect finish, try adding a few extra crumbles of feta or a handful of microgreens over the sliced wraps. A little sprinkle of extra dried oregano or a squeeze of fresh lemon juice can really wake up the flavors, making your Spinach and Feta Wrap even more irresistible.

Side Dishes

These wraps go with just about anything! Keep things light with a simple Greek salad, a small bowl of soup, or a handful of your favorite chips. If you want to turn the meal into a more substantial spread, serve with sweet potato fries or a tangy orzo salad on the side.

Creative Ways to Present

To impress at picnics or parties, try slicing the Spinach and Feta Wrap into thick pinwheels and arranging them on a platter. For grab-and-go lunches, wrap individually in parchment and tie with kitchen twine—practically begging to be Instagrammed! You can even layer the wraps inside a bento box for the ultimate desk lunch with flair.

Make Ahead and Storage

Storing Leftovers

If you’ve made a batch of Spinach and Feta Wrap and have extras, simply wrap them tightly in foil or plastic wrap and pop them in the fridge. They’ll stay fresh for up to 24 hours—just note that the veggies may release a bit of moisture over time, so it’s best to enjoy sooner rather than later for that signature crunch.

Freezing

While these wraps aren’t ideal for freezing (the raw veggies can get a bit soggy after thawing), you can prep the key fillings ahead. Store your sautéed spinach and crumbled feta separately in airtight containers in the freezer. When ready, simply thaw and build your Spinach and Feta Wrap with fresh veggies and tortillas.

Reheating

The Spinach and Feta Wrap is at its best fresh or at room temperature, but if you like a warmer wrap, you can gently reheat it in a skillet over medium-low heat for a few minutes per side. This crisps the outside slightly and makes the cheese even creamier, just be sure not to overheat, as you don’t want the vegetables to go limp.

FAQs

Can I use whole wheat or gluten-free tortillas for this wrap?

Absolutely! Whole wheat tortillas add a nutty flavor and extra fiber, while gluten-free varieties work beautifully for anyone avoiding gluten. Just pick a soft, pliable wrap so it rolls easily with your fillings.

Would goat cheese work instead of feta?

Goat cheese is a fantastic alternative if you like a tangier, creamier cheese. It spreads more than feta, so you may want to use a little less hummus to avoid things getting too soft, but the flavors pair beautifully with spinach and veggies!

Can I add protein to make the Spinach and Feta Wrap more filling?

Definitely! Sliced grilled chicken, chilled chickpeas, or even cooked quinoa can turn your wrap into a protein-packed meal. Just make sure not to overfill, so everything stays wrapped up nice and tight.

Are there make-ahead tips for meal prep?

If you’re planning ahead, prep all the veggie fillings and store them separately. Assemble your Spinach and Feta Wrap the night before and wrap tightly. You can even pack the hummus in a small container and spread it fresh right before eating to prevent sogginess.

What hummus flavor works best?

Classic hummus is always a winner, but roasted red pepper, garlic, or even lemon-dill varieties add fun twists. Since the wrap itself has plenty of flavor, stick with a hummus that complements rather than overpowers your fresh veggie and feta filling.

Final Thoughts

If you love meals that are as easy to make as they are satisfying to eat, the Spinach and Feta Wrap is calling your name. With its crisp veggies, tangy cheese, and creamy hummus all wrapped up to go, this recipe is one you’ll reach for time and time again. Give it a try the next time you need a quick lunch—you might just find your new favorite wrap!

Spinach and Feta Wrap Recipe

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4.7 from 21 reviews

Author: admin
Total Time: 10 minutes
Yield: 2 wraps 1x
Diet: Vegetarian

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Description

This Spinach and Feta Wrap is a delicious and nutritious vegetarian lunch option. Packed with fresh veggies, tangy feta cheese, and creamy hummus, it’s a flavorful meal that’s easy to make and perfect for on-the-go.

Ingredients

Scale

Tortillas:

2 large spinach or flour tortillas

Filling:

2 cups fresh spinach leaves (lightly sautéed or raw)
1/2 cup crumbled feta cheese
1/4 cup hummus
1/4 cup shredded carrots
1/4 cup cucumber (thinly sliced)
1/4 cup red bell pepper (thinly sliced)
2 tablespoons red onion (thinly sliced)
1 tablespoon olive oil
1/2 teaspoon dried oregano
Salt and black pepper to taste

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Instructions

Lay Out Tortillas: Lay the tortillas flat on a clean surface.
Add Hummus: Spread a layer of hummus over each tortilla, leaving about 1 inch around the edges.
Add Fillings: Evenly distribute the spinach, feta cheese, carrots, cucumber, bell pepper, and red onion over the hummus.
Season and Roll: Drizzle with olive oil, sprinkle with oregano, salt, and black pepper. Tightly roll up each tortilla, tucking in the ends to form a wrap.
Serve: Slice in half and serve immediately, or refrigerate for later.

Notes

For extra flavor, add a squeeze of lemon juice or a drizzle of balsamic glaze before rolling.
These wraps are great for meal prep and can be made a day in advance.

Prep Time: 10 minutes
Cook Time: 0 minutes
Category: Lunch
Method: No-Cook
Cuisine: Mediterranean-Inspired