Looking for a quick high-protein lunch? This spanakopita wrap is inspired by the classic Greek dish, with a spinach and feta filling wrapped into a high-protein tortilla and cooked until crispy. Perfect for busy weekdays.
I don’t know about you, but spanakopita has been everywhere on my social media lately.
And while it’s definitely left me craving those salty, savory flavors, it hasn’t exactly left me craving the effort.
So this is my quick lunch adaptation. It takes all the familiar spinach-and-feta filling and turns it into a high-protein spanakopita wrap you can make in under 20 minutes.
Each wrap has around 30 grams of protein, 29 grams of fiber, and comes in under 350 calories. Pair it with whatever you’re in the mood for, whether that be something a little naughty like a bag of chips, or something fresh like carrot sticks or a simple salad.
And the best part? You can prep a couple ahead of time, reheat them until crispy, and have a delicious lunch ready to go whenever you need it.
Why You’ll Love It
- It delivers all the classic spanakopita flavors without the fuss of filo dough.
- Each wrap packs around 30 grams of protein and tons of fiber, too.
- It comes together in under 20 minutes, making it perfect for busy weekdays.
- The tortilla gets golden and crispy, making it as comforting as it is tasty.
- It’s easy to meal prep and reheats well when you need a quick lunch.
Looking for more high-protein vegetarian lunch ideas? Try this High-Protein Kidney Bean Salad Recipe.
Key Ingredients
- Spinach: The base of the filling, giving this wrap that classic spanakopita flavor and plenty of vitamins.
- Feta: Salty and tangy, it brings that unmistakable spanakopita taste.
- Cottage cheese: Adds creaminess while boosting the protein content.
- Onion & garlic: Cooked down until soft and fragrant to build flavor.
- Dill: Fresh and herbaceous, tying everything together.
- High-protein tortillas: The shortcut that makes this wrap quick, satisfying, and easy to crisp. These Mission Carb Balance ones are my favorite.
Looking for a hearty Mediterranean-style salad? Try this Mediterranean Farro Salad with lots of veggies and a lemon vinaigrette.
How to Make These Spanakopita Wraps
These spanakopita wraps come together quickly with a simple stovetop filling and a short crisping step at the end.
Sauté the veggies
Heat olive oil in a skillet over medium heat. Add the onion and garlic and cook until soft and fragrant. Add the spinach and cook until wilted. Remove from heat and let cool slightly.
Mix the filling
In the same pan or a bowl, combine the spinach mixture with the cottage cheese, feta, egg, dill, nutmeg, and salt. Mix until everything is well incorporated.
Wrap it up
Lay the tortillas flat and spoon the filling into the center of each, shaping it into a compact rectangle. Cut the corners away and fold the bottom up, fold in the sides, then fold tightly into a rectangular wrap.
Pan-fry or air fry
Lightly spray or brush the outside of each wrap with olive oil. Cook seam-side down in a skillet over medium heat until golden and crisp on both sides, or air fry at 375°F, flipping halfway through, until crispy.
Looking for a plant-based lunch recipe? Try this Spicy Peanut Miso White Bean Salad. It’s no-cook and has over 30 grams of protein per serving.
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Tips & Variations
- Gluten-free: Use your favorite gluten-free high-protein tortillas to keep this wrap gluten-free.
- Add chicken: Stir in cooked, chopped chicken breast with the filling for an extra protein boost.
- Herb swap: If you don’t have dill, fresh parsley or green onion works well here.
- Make it extra crispy: Cook seam-side down first and don’t rush the flip. This helps the wrap seal and crisp evenly.
Storage & Meal Prep
Store cooked wraps in an airtight container in the fridge for up to 3 days.
For best texture, reheat in a skillet or air fryer until warmed through and crispy again. These are great for meal prep and hold up well when made ahead.
FAQ
Yep, you can prep the wraps in advance and store them in the fridge. Reheat in a skillet or air fryer to bring back the crispiness.
Yes, just make sure it’s fully thawed and squeezed dry before adding it to the filling to avoid excess moisture.
These pair well with a simple salad, roasted vegetables, carrot sticks, or even a small bag of chips for a little treat.
High-Protein Spanakopita Wrap
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Ingredients
Instructions
- Heat ½ tbsp olive oil in a skillet over medium heat. Add 1 thinly sliced yellow onion and cook for 4 to 5 minutes until soft and lightly golden. Add 2 cloves minced garlic and cook for 30 seconds until fragrant.
- Add 2 cups fresh spinach and cook until fully wilted and any excess moisture has cooked off. Remove from heat and let cool slightly.
- In the same pan off heat or a bowl, mix the spinach mixture with ½ cup low-fat cottage cheese, ½ cup crumbled feta cheese, 1 large egg, 1 tbsp fresh finely chopped dill, ¼ tsp nutmeg (optional), and salt until well combined.
- Lay your 2 high-protein tortillas flat and spoon half of the filling into the center of each, shaping it into a compact rectangle. Cut away the corners and fold the bottom up, fold in the sides. Repeat with the second tortilla.Lightly spray or brush the outside of each wrap with olive oil.
- Pan-fry method: Cook seam-side down in a nonstick skillet over medium heat for 3 to 4 minutes per side until golden and crisp.Air fryer method: Air fry at 375°F (190°C) for 6 to 8 minutes, flipping halfway, until crispy and browned.
- Slice in half and serve warm.
Nutrition
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Such an easy and delicious lunch. Full of flavor and protein.