Easy Keto Spinach Wraps With Just 3 Ingredients

If you miss tortillas on a low-carb diet, these spinach wraps are a game changer. You only need spinach, eggs and cheese. Blend, bake, fill. They are soft, flexible, gluten-free and bright green, which makes lunch look like a treat.

Recipe

3-Ingredient Keto Spinach Wraps

Prep:

10 min

Cook:

15 min

Total:

25 min

Serves:

4 wraps

Ingredients

• 4 cups (120 g) fresh baby spinach
• 4 large eggs
• 1/2 cup (50 g) shredded mozzarella or grated parmesan
• Salt, pepper and garlic powder to taste

Instructions

1. 1Heat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. 2Blend spinach, eggs, cheese and seasoning until completely smooth.
3. 3Pour onto the sheet and spread into a thin, even rectangle, or make 4 small circles.
4. 4Bake for 12-15 minutes until set and no longer wet on top.
5. 5Cool for 5 minutes, then cut into 4 wraps and peel off the paper.

Approx. about 110 kcal per wrap. Nutrition values are estimates.

Why these wraps work

Eggs hold everything together, cheese adds flavor and flexibility, and spinach gives color, vitamins and volume for almost no carbs. Each wrap has about 7 g of protein before you even add a filling.

Step by step

1. Blend spinach, eggs and cheese until no leaf pieces remain.
2. Spread thinly on parchment paper. Thinner means more flexible, but not so thin that you see holes.
3. Bake until the top looks matte and set.
4. Cool briefly and peel the paper off slowly.

Filling ideas

• Turkey avocado: sliced turkey, avocado, tomato and a little mayo or mustard (like on the pin).
• Chicken Caesar: grilled chicken, romaine, parmesan and Caesar dressing.
• Smoked salmon: cream cheese, cucumber, red onion and dill.
• Egg salad: chopped eggs with Greek yogurt, mustard and chives.
• Mediterranean: hummus, feta, olives, cucumber and roasted peppers (hummus adds a few carbs).

Tips

• Squeeze excess water out if you use thawed frozen spinach.
• Add Italian herbs, chili flakes or smoked paprika to the batter for more flavor.
• Use parmesan for a firmer wrap, mozzarella for a softer, stretchier one.

More low-carb lunch ideas

Pair these wraps with a low-carb chicken avocado salad filling, keep easy keto snacks on hand, or plan your week with the 7-day simple keto reset. For dinner, try our keto salmon with roasted vegetables.

Nutrition at a glance

Approximate values per wrap (recipe makes 4), before filling:

• Calories: about 110 kcal
• Protein: about 8 g
• Net carbs: about 1-2 g
• Fat: about 7 g

Compare that with a large flour tortilla, which has around 30 to 35 g of carbs. Swapping two tortillas a week adds up quickly if you follow a low-carb routine.

Spinach wraps for meal prep

Bake a double batch on Sunday. Let the wraps cool completely, stack them with parchment in between and store them in a container in the fridge. In the morning, fill one with turkey, avocado and tomato, roll it tightly and wrap it in foil for lunch. They also work as a base for quick breakfast burritos with scrambled eggs.

Not keto? Make them more filling

If you are not strictly low-carb, fill them with hummus, roasted vegetables and chickpeas, or with chicken, rice and salsa. Spinach wraps are a great way to add a portion of greens to any meal.

FAQ

Spinach Wrap Questions

How many carbs are in a spinach wrap?

Each wrap has roughly 1 to 2 g net carbs, mainly from the spinach and cheese.

Can I make spinach wraps in a pan?

Yes. Pour a thin layer of the mixture into a non-stick pan over medium-low heat, cover and cook for 2 to 3 minutes, then flip carefully.

How do I store them?

Stack the cooled wraps with parchment between them and keep them in the fridge for up to 4 days, or freeze for up to 2 months.

Why does my wrap break?

It is probably too thin or overbaked. Spread the batter a little thicker and take it out as soon as the top is set.

The bottom line

Three ingredients, 25 minutes and you have four soft, low-carb wraps for lunches all week. Make a double batch and keep them in the fridge for quick, high-protein meals.

This article is for general information and does not replace medical advice. Talk to your doctor before making changes, especially if you have a health condition, are pregnant or take medication.