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Spinach Feta Wrap With Garlic

These spinach feta wraps with garlic are refreshing, yummy, and healthy. A perfect low-calorie vegetarian meal for lunch you can quickly assemble.

spinach wraps

It’s that time of year where we start craving fresh produce and lighter meals. It’s easy to feel healthy and ready for the warmer weather when choosing the right foods to put into our bodies.

This healthy wrap recipe is simply delicious. It really doesn’t get much easier to make, and it has a ton of fresh flavor that we are all craving.

There is a small number of ingredients, and the wrap will come together in no time at all. You could quickly put it together in the morning before work and bring it along for lunch.

You could also make a few ahead of time to eat over the next few days. The ingredients will hold up nicely in the wrap as long as they are correctly stored in an air-tight container or wrap.

holding spinach feta wrap

The ingredients are simple, delicious, and nutritious.

First, this spinach feta wrap with garlic has fiber-filled hummus that is an excellent addition to any healthy diet. Hummus is a fantastic item to keep in your fridge at all times.

Not only does it make a great dip, but it also makes a great sandwich (or, in this case, a wrap) spread.

In fact, hummus is a much better choice when making sandwiches and wraps than mayonnaise. It’s vegan and has many more health benefits.

When you top that hummus with fresh spinach, peppers, and feta, you have the ultimate vegetarian wrap.

close up spinach wrap

Ingredients You’ll Need

Hummus – Hummus comes in a variety of flavors.  But, plain hummus will work really well for this recipe.

In the future, feel free to venture out if you try it again! It’s a simple ingredient with high amounts of fiber and promotes healthy weight loss.

Garlic – You could purchase garlic hummus for this recipe, but the flavor of fresh garlic is delightful. The garlic brings a punch of flavor while adding health benefits.

Tortilla wraps – Tortilla wraps also come in a variety of flavors. But be sure to find the healthiest option when making this recipe.

This will ensure that the wrap is low in calories and a healthy eating choice. Low-carb tortillas are a good option and are pretty easy to find at your grocery store or online.

Baby spinach – Spinach is one of the most nutritious items in the wrap. Spinach is low-calorie, low-carb, and has many vitamins that make it one of the healthiest greens.

Spinach is also a terrific source of iron and antioxidants. If you don’t have any spinach or want to try another green, that’s ok.

Some other suggestions that pack in the same nutritional value would be kale or turnip greens.

Red bell pepper – Bell peppers are a fantastic source of vitamins A and C. Bell peppers are also high in potassium.

Red bell peppers add a little sweetness and crunch to this recipe. You could also use green or yellow bell peppers as a substitute.

Feta cheese – Feta cheese has protein and calcium. It’s also a great cheese choice because of its distinct flavor.

You can get away with using not as much of feta cheese in comparison to other cheeses. So, not only is feta lower in fat than most cheeses, you don’t need much to make a flavorful impact.

How to Make Spinach Feta Wrap

First, you’ll want to assemble all of your ingredients so that the wraps come together quickly.

ingredients for feta wraps

Now, mix the fresh garlic into the hummus. Stir the hummus and garlic together until they are thoroughly mixed.

spoonful of hummus

Now, spread the hummus over each tortilla. You’ll want to spread the hummus over the entire tortilla.

Doing this will ensure that the wrap stays together after you start to roll it. The hummus helps the wrap hold its shape.

spreading hummus on tortilla

Then, lay the spinach, sliced red peppers, and crumbled feta cheese on top of the hummus.

adding veggies and feta to tortilla

Finally, roll up each tortilla and now they are ready to serve. Now you have a delicious, healthy snack or 300 calorie lunch option.

completed feta wraps

Is Spinach Feta Wrap Healthy?

Yes! This spinach and feta wrap is exceptionally healthy.

This is true because you are using the best and most healthy ingredients. For example, when you choose a low-carb or low-calorie tortilla over a regular tortilla, you’re making a healthier choice.

And always opt for the freshest ingredients. This will ensure you are getting them at the peak of their nutritional value.

3 feta wraps on plate

What Tortillas Have Least Calories?

Over time, a large variety of “healthy” tortillas have come on the market. But which ones are the best?

There are a few different things to look for when you are shopping for a low-calorie tortilla. First, choose your flour tortillas wisely.

Mission Foods makes a low-carb tortilla, like so many other flour tortilla manufacturers. Still, generally, things that contain flour may have a higher amount of calories and fat.

Flour tortillas are fine, but try to find some that are less than 150 calories per tortilla.

sliced spinach wraps with feta

Alternatively, tortillas made with other ingredients may have fewer calories and more health benefits.

For example, corn tortillas are low in calories and have more fiber than flour tortillas. You can also find tortillas made with other beneficial ingredients like chickpeas, spinach, and coconut flour.

Another option (which may seem way out of the box!) are rice wrappers. They are usually large enough to hold a decent amount of food and are generally well under 100 calories per wrap.

low cal spinach feta wrap

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spinach feta wrap recipe

Spinach Feta Wrap With Garlic

Yield: 5 wraps
Prep Time: 15 minutes
Total Time: 15 minutes

This refreshing, yummy spinach feta wrap is garlicky and low-calorie. It's a vegetarian meal perfect as a cold lunch.


  • 1 cup hummus
  • 1 garlic clove (minced)
  • 5 Weight Watcher tortilla wraps
  • 2 cups baby spinach
  • 1 red bell pepper (thinly sliced)
  • 4 oz feta cheese (crumbled)


  1. Press in the garlic clove into the hummus and give it a mix.
  2. Spread each tortilla wrap with a hummus mixture leaving out the edges of the wrap.
  3. To the right of the center, place spinach leaves on each tortilla. Then top them up with red bell pepper slices and crumbled feta cheese.
  4. Carefully roll up each wrap and cut in half before serving.
Nutrition Information:
Yield: 5 wraps Serving Size: 1 wrap
Amount Per Serving: Calories: 270Total Fat: 12gSaturated Fat: 4.7gTrans Fat: 0gUnsaturated Fat: 6.7gCholesterol: 20mgSodium: 576mgCarbohydrates: 30gNet Carbohydrates: 25.1gFiber: 4.9gSugar: 2gProtein: 11g

Nutritional values were obtained with automatic software using the amounts of products used. To get the most accurate representation of the nutritional values, you should calculate them with the actual ingredients used in your recipe. You are solely responsible for the nutritional information obtained to be accurate.

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