2-Ingredient Keto Spinach Wraps

 These 2-ingredient keto spinach wraps are perfect for a high protein breakfast to start your day. An easy, healthy recipe that’s quick to make and low carb.

Eating whole foods have always been important, and this recipe makes it so easy to do. It’s a delicious way to sneak in veggies, especially for growing kids, knowing that they’re getting tons of nutrition that spinach has to offer.

Many of us (and our kids) are lacking in folate and the easiest way to boost it through diet is by using spinach. It can be easy to hide if you have picky eaters—like soups, smoothies, egg scrambles and more.

Here are some of my favourite recipes to incorporate spinach:

• Spinach and Ricotta Stuffed Portobello Mushrooms (GF, Low Carb, Keto)
• Spinach Cream Cheese Stuffed Chicken (Gluten-Free, Low Carb, Keto)
• Easy Spinach Frittata for One (Low Carb, Keto, Gluten-Free)
• Slow Cooker Spinach and Artichoke Dip (Gluten-Free, Low Carb, Keto)
• Keto and Low Carb Breakfast Egg Cups
• Sweet Potato and Kielbasa Skillet (Gluten-Free, Paleo, Whole 30)

Why You’ll Love These Keto Spinach Wraps

• They’re high in protein (17 grams in total)
• Filling and satisfying
• Perfect for breakfast or breaking your fast
• Quick and easy to make
• Healthy, flourless, and low carb
• Natural source of l-methylfolate (5-MTHF) for the whole family

If you need some inspo on what to fill your spinach wraps, you may want to try this family favourite recipe: Chicken Rice and Black Bean Burritos

For more low carb options, you could use Perfect Fluffy Scrambled Eggs, while adding more protein of choice—like sausage or bacon.

Spinach Wrap Recipe Ingredients

Only 2 fresh ingredients are needed for these keto wraps, maybe a sprinkle of salt, and a bit of olive oil for coating the pan.

• Fresh green spinach – use fresh and not frozen (which can carry too much moisture). Leafy green spinach is known for its excellent amounts of iron, potassium, magnesium, folate, and vitamins A and C.
• Farm fresh eggs – try to get local, farm-fresh eggs or at the next farmer’s market near you. They will most likely be organic, free range eggs that are packed full of protein, essential amino acids, D and B vitamins for nourishment.

What You’ll Need to Make Homemade Tortillas With Spinach

You can either use a blender (nothing fancy for this), or an immersion blender. I find the blender works when doubling up on the recipe, and an immersion blender is easiest for quick mornings and quick clean-ups, taking up the least amount of countertop space.

You’ll need a non-stick, non-toxic frying pan. I alternate between a 12″ Hexclad pan and an Our Place Always pan, both are non toxic cookware and easy to clean (dishwasher safe too!) Keep in mind that Hexclad is scratch resistant (fork friendly) and the Our Place pan is not.

How to Make 2-Ingredient Spinach Wraps

 

1. Place fresh green spinach and eggs into the tall measuring cup that usually comes with your immersion blender.
2. Use the immersion blender to blend in an up and down motion until all the spinach is blended.
3. Scrapes the sides of the cup if needed.
4. Heat a non-stick skillet on medium-high heat with oil.
5. Once hot, pour the batter onto the pan, tilting the pan and shaping it like a crepe (the batter will be more on the watery side).
6. Cook for 3-4 minutes or until the sides begin to brown and the top is no longer watery. Use a large pancake spatula to flip.
7. Cook for another 2-3 minutes and repeat for the remainder of the batter, adding oil as needed.

Keto Tortilla Variations

• Add fresh herbs or seasonings depending on the dish you’re making. Go with Italian if you’re making a fresh sub style wrap (I did a tuna wrap, as pictured), or typical salt and pepper to pair with scrambled eggs (giving even more protein). 
• You control the size of your wraps, tilting the pan to spread the batter, or using more batter for thicker wraps (will need longer cookings times).
• Add cheese like mozzarella or cheddar for even more flavour or if you have picky eaters.

What to Serve with Keto Spinach Wraps

Whether serving for breakfast or lunch, you can easily use these wraps whenever you’d use a regular flour tortilla.

• Think egg wraps, tuna wraps, sub-style wraps with deli meat, or BLTs.
• You could go greek with more spinach, feta, and cucumbers, or use grilled chicken and fresh lettuce for the perfect lunch.
• Go Mexican by using the wraps for tacos, or cooking quesadillas right in the pan, flipping the tortilla halfway over some cheese, beef, chicken, or steak.

Are Spinach Wraps Gluten-Free?

Yes, there are no flour or gluten involved in this recipe, only fresh spinach and eggs making them low carb and keto friendly.

How Many Net Carbs Are Each Wrap?

Each wrap is approximately 0.7 net carbs—1 grams of carbs and 0.3 grams of fibre if making 4 wraps. They’re also only 58 kcal each which is a huge benefit for being low in calories.

Is This Recipe High Protein?

Each spinach wrap has about 5 grams of protein. Depending how to serve them (added chicken, bacon, scrambled eggs, tuna, etc) you will be adding much more! That means feeling full and fuelling the body.

How to Store Keto Spinach Wraps?

Store the spinach wraps in an airtight container in the fridge for up to four days, or in the freezer for up to six months. If freezing, use parchment paper to separate each wrap.

To reheat them, simply heat up a skillet again with oil and cook as desired, or in the microwave. You could also bake in the oven at 400 for 10 minutes to crisp up nicely.

Spinach Smoothies You’ll Want to Try

• Immune Boosting Keto Green Smoothie (GF, Vegan, Paleo, Whole 30)
• Fat Burning Green Smoothie (Gluten-Free, Vegan, Paleo)
• The Everyday Post-Workout Smoothie (Vegan, Paleo, Whole 30)