Spinach Protein Wraps: A Quick, High-Protein Meal You’ll Love

Looking for a quick, nutritious wrap that’s both protein-packed and perfect for meal prep? These Spinach Protein Wraps are here to change your wrap game forever. Loaded with wholesome ingredients like egg whites, spinach, and pea protein, this recipe takes just 15 minutes from start to finish—and delivers serious flavor and texture.

Whether you’re wrapping up roasted veggies, grilled chicken, or even breakfast eggs, these wraps hold it all beautifully. And yes—they’re flexible, flavorful, and fridge-friendly. Save it now on Pinterest so you never lose it when you need a healthy wrap on the go.

this Recipe

Why You’ll Love This Recipe

Key Benefits

• Ready in 15 minutes – From blender to griddle to plate in no time
• Meal-prep friendly – These wraps store well, making them ideal for busy weekdays
• High-protein, low-carb – Each wrap is packed with protein but keeps carbs to a minimum
• Budget-conscious – Simple ingredients with big nutritional payoff

Taste & Texture

These wraps are soft and pliable, but sturdy enough to handle juicy fillings. The spinach gives them a subtle earthy flavor and vibrant green color, while the garlic and onion powders (if you choose to use them) add a hint of savory goodness. The pea protein and psyllium create a chewy, satisfying bite—no soggy wraps here.

Dietary Attributes

• Gluten-free
• Dairy-free
• Low-carb
• High-protein
• Vegetarian
• Easily adaptable for vegan diets

Ingredients & Substitutions

Ingredient List

To make 2 wraps, you’ll need:

• 4 large egg whites (132g if using liquid egg whites)
• 3 tablespoons unflavored pea protein or pea protein blend (19g)
• 1 tablespoon whole husk psyllium (7g)
• ½ cup fresh spinach (15g)
• Dashes of garlic and onion powder (optional)

Notes on Quality

Egg whites: Liquid egg whites are super convenient—just be sure to weigh them for accuracy
Pea protein: Choose a neutral-flavored version. Pea protein blends (like ones with rice or hemp) also work well
Psyllium husk: Whole husk psyllium is essential for flexibility and structure. Avoid psyllium powder, which can make wraps too dense
Spinach: Fresh baby spinach gives the best color and flavor. Frozen can be used but must be thawed and squeezed dry

Possible Substitutions

• No egg whites? Use JUST Egg or a chickpea flour batter (see the “Variations” section below)
• Out of psyllium? Ground flaxseed or chia seeds may work, though the wraps will be more delicate
• Want extra flavor? Add chopped herbs, paprika, or turmeric for a nutritional boost and color

Step-by-Step Instructions

• Preheat your griddle or non-stick skillet over a low-medium flame. Lightly grease with coconut oil or non-stick spray
• Add all ingredients to a blender and blend until completely smooth
• Once the pan is hot (a drop of water should sizzle), pour half the batter into the pan and spread it into a thin, even circle using the back of a spoon
• Cook for 2–3 minutes or until the edges lift easily and the bottom is golden

• Flip the wrap carefully and cook for another 1–2 minutes
• Remove from the pan and repeat with the remaining batter
• Let cool slightly before filling and rolling. Enjoy

Expert Tips & Tricks

Best Practices

• Use a blender for the smoothest batter—no lumps or leafy chunks
• Let the batter sit for a minute before pouring to allow psyllium to activate
• Flip gently—these wraps are sturdy, but a soft touch helps keep them intact

Common Mistakes

• Too much batter: Keep it thin for flexibility
• High heat: Can burn the wrap before it’s cooked through. Stick to low-medium heat
• Not using psyllium: Don’t skip this ingredient—it’s what makes the wrap hold together

Time-Saving Tips

• Blend a double batch and refrigerate extras for up to 4 days
• Make the wraps ahead and stack them between parchment paper for grab-and-go meals
• Store batter in the fridge and cook fresh as needed

Serving Suggestions

Pairings

These wraps work with just about anything. Here are a few of our favorite fillings:

• Grilled chicken with avocado and roasted red pepper
• Scrambled eggs with smoked salmon and arugula
• Hummus, cucumber, and grated carrot for a vegan option

They also pair wonderfully with side dishes like our Sheet Pan Gnocchi or a small bowl of tomato soup

Presentation Ideas

• Roll them into pinwheels for party platters or meal prep boxes
• Cut them into triangles and serve with dipping sauces like tzatziki or hummus
• Use them as a base for wrap pizzas—just top with sauce, cheese, and broil until bubbly

Beverage Pairings

• Sparkling water with lemon and mint
• Light white wine like Sauvignon Blanc
• Fresh green juice or a protein smoothie

Storage & Reheating

Leftover Storage

• Store wraps in an airtight container in the fridge for up to 4 days
• Place parchment paper between each wrap to prevent sticking

Reheating Methods

• Gently warm on a dry skillet for 30–60 seconds per side
• Or microwave with a damp paper towel on top to keep them soft

Frequently Asked Questions

Substitutions & Adjustments

Can I make this vegan?
Yes! Swap egg whites for chickpea flour batter (½ cup chickpea flour + ½ cup water + ½ tsp oil)

Can I use a different protein powder?
Absolutely. Just make sure it’s unflavored and plant-based for best results. Whey may not bind the same

Can I make smaller wraps?
Yes, just pour less batter and create mini versions—perfect for kids or appetizers

Troubleshooting

Wraps falling apart?
Check your psyllium measurement—too little, and they won’t hold

Too chewy or dense?
Reduce protein powder slightly or make sure you’re spreading the batter thin enough

Wraps won’t flip?
Make sure the first side is fully cooked before trying to flip, and use a wide spatula

Variations & Customizations

Dietary Adaptations

• Vegan: Use chickpea flour or a plant-based egg substitute
• Keto: Already low in carbs, but double-check your protein powder for hidden sugars
• High-fiber: Add extra flaxseed or shredded veggies like zucchini or carrot

Flavor Twists

• Add chopped cilantro, cumin, and lime juice for a zesty flavor
• Mix in turmeric and black pepper for an anti-inflammatory boost
• Sprinkle sesame or chia seeds on top before flipping for added texture

Seasonal/Holiday Versions

• Add roasted pumpkin or sweet potato puree for a fall twist
• Use beet powder for a Valentine’s Day pink wrap
• Fill with leftover turkey and cranberry sauce post-Thanksgiving

Conclusion

These Spinach Protein Wraps are the kind of recipe you’ll make once and then wonder how you ever lived without them. Quick, flexible, and full of clean ingredients, they’re perfect for any time you need a healthy, high-protein meal on the go.

They’re also a great alternative to store-bought wraps with mystery ingredients. Make them once and you’ll see—they’re just better homemade. If you try this recipe, drop a comment below or tag us in your photos. I’d love to see what fillings you use.

And while you’re at it, check out other reader-favorite dinner ideas like this creamy Chicken Marsala or our weeknight go-to Sheet Pan Gnocchi.

Looking for more healthy recipe ideas? Don’t forget to follow along on Pinterest for daily inspiration and new blog updates. Happy cooking!

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