Spinach Egg Wraps Recipe (Zero-Carb, High-Protein, Easy to Roll
I love these wraps!” — and for good reason. They’re soft, flexible, healthy, and ridiculously easy to make with just 3 ingredients. They don’t taste like spinach, don’t tear, and store well — meal prep magic!
Introduction**
In the world of low-carb and clean eating, finding a substitute for traditional carb-heavy wraps can be tough. But these Spinach Egg Wraps are here to save the day. Made with nothing more than eggs, salt, and spinach, they’re flexible, nutritious, and incredibly easy to whip up in under 10 minutes. No flour. No fuss. Just goodness.
This recipe is perfect for:
- Keto/low-carb lifestyles
- Gluten-free diets
- Weight loss goals
- High-protein breakfasts or snacks
- Sneaking veggies into picky eaters’ meals!
Ingredients**
For 3 wraps:
- 3 large eggs
- 65 grams of fresh spinach (about 1 big handful)
- Pinch of salt
- Light oil for the pan (avocado oil, olive oil, or cooking spray)
Optional add-ins (for variety):
- Black pepper, garlic powder, or chili flakes
- A splash of milk for fluffier wraps
- A tablespoon of shredded cheese for richness
Instructions**
- Blend
Add the 3 eggs, spinach, and salt to a blender. Blend on high for 30–45 seconds until smooth and bright green. The batter should look like a green crepe mix. - Preheat the pan
Lightly oil a non-stick skillet or crepe pan over medium heat. Use just enough oil to prevent sticking — you can also use a paper towel to evenly coat the surface. - Pour & spread
Pour 1/3 of the batter into the pan and quickly swirl it around to spread it thin, like a crepe. - Cover and cook
Cover with a lid and cook for 1–2 minutes until the top sets. Flip gently and cook the other side for 1 more minute. - Repeat
Repeat with the remaining batter to make 3 wraps total. - Cool & store (optional)
Let the wraps cool, then stack with parchment paper between each. Store in an airtight container in the fridge for up to 5 days.
Method Summary**
| Step | Action |
|---|---|
| Blend | Spinach, eggs, and salt into a smooth mix |
| Heat | Lightly oil non-stick pan |
| Pour | Spread 1/3 of batter like a crepe |
| Cook | Cover and cook both sides |
| Cool/Store | Cool and store with parchment sheets |
Prep & Cook Time**
- Prep time: 2 minutes
- Cook time: 6 minutes
- Total time: 8 minutes
Nutritional Information (per wrap)**
(Approximate values based on standard egg sizes and spinach)
- Calories: 65
- Protein: 6g
- Fat: 4.5g
- Carbohydrates: ~0.5g
- Fiber: 0.3g
- Net Carbs: ~0.2g
- Sugar: 0.1g
These wraps are essentially zero-carb, high-protein, and perfect for ketogenic diets.
History & Background**
Spinach crepes and egg-based wraps have roots in many culinary traditions — from French omelette wraps to Indian besan chillas. But this ultra-simple version, using only three natural ingredients, is a modern twist ideal for clean eating and functional nutrition. Popularized by fitness influencers and home chefs seeking fast, no-carb alternatives, they’ve become a beloved low-effort, high-reward recipe.
Benefits**
- Low in carbs & calories
Perfect for keto, paleo, and diabetic-friendly diets. - High in protein
Keeps you full longer and supports muscle repair. - Full of vitamins
Spinach is rich in iron, vitamin K, folate, and antioxidants. - Versatile
Use as a wrap, taco shell, breakfast burrito, or snack. - Meal-prep friendly
Make ahead, refrigerate, and reheat easily.
Formation Ideas (How to Use Your Wraps)**
Try filling your spinach wraps with:
- Grilled chicken, hummus & cucumber
- Scrambled eggs, avocado & salsa
- Turkey, cheese & mustard
- Tuna salad & shredded lettuce
- Peanut butter & banana (yes, it works!)
Roll them, slice them, or fold them into pinwheels.
For the Lovers of These Wraps**
If you’re a wrap-lover who wants something:
- Soft but strong
- Flavor-neutral (no spinach taste)
- Flexible, never tearing
- Quick, cheap, and healthy
Then this is your new go-to wrap recipe.
They’re great for picky eaters, meal preppers, gym-goers, busy parents, or anyone tired of expensive store-bought “healthy” wraps.
Conclusion
These Spinach Egg Wraps are the ultimate zero-carb miracle — made with 3 whole ingredients, ready in under 10 minutes, and able to wrap up anything from savory to sweet. No spinach taste, no tearing, no grains — just pure goodness you can feel great about.
Final Word from Wrap Lovers
“These wraps changed my mornings. I meal prep them every Sunday!”
— Kayla W.“They don’t taste like spinach at all and hold up to juicy fillings. I’m obsessed.”
— Mark T.“No flour, no carbs, and they roll better than a tortilla? Count me in.”
— Jenna R.