Turkey Spinach Feta Wrap
By Better Plate RecipesTurkey Spinach Feta Wrap is a savory whole wheat wrap with basil pesto, deli turkey, garlicky wilted spinach, sun dried tomatoes, feta, lemon juice, and black pepper. The spinach cooks down quickly, making the filling tender, flavorful, and easier to roll without overstuffing the tortilla.
Why You’ll Love This Recipe
You’ll love this wrap because it takes simple deli turkey and makes it feel like a real lunch. The spinach is quickly cooked with garlic, so it tastes savory and folds into the tortilla more easily than a pile of raw leaves. Pesto adds herby moisture and helps the wrap hold together, while sun dried tomatoes bring a sweet-tangy bite. Feta gives each bite a salty, creamy finish, and a little lemon juice keeps everything bright. It is fast enough for a weekday lunch but still has the flavor of something you took a little care with. It is also easy to pack because the ingredients are layered tightly, and the cooked spinach takes up less room than raw greens.
What Makes This Recipe Work
The spinach is the small step that makes the biggest difference. Once it wilts, it becomes tender, flavorful, and much less bulky, which means the wrap rolls neatly instead of fighting you. Squeezing out extra liquid after cooking keeps the tortilla from getting soggy. Pesto works like both a sauce and a gentle glue, adding basil flavor while helping the tortilla seal. Turkey gives the wrap protein, while feta and sun dried tomatoes add bold flavor in small amounts. Keeping the filling mostly in the lower third of the tortilla gives you enough room to fold, tuck, and roll without losing ingredients out the sides. Lemon juice and black pepper finish the wrap with just enough brightness, so the pesto and feta do not feel too rich.
Before You Start
Have everything ready before the spinach goes into the skillet, because this recipe moves quickly. Set out the tortillas, pesto, turkey, feta, sliced sun dried tomatoes, lemon juice, and black pepper first. The spinach only needs 1 to 2 minutes in the pan, and then it needs a short cooling time before it touches the tortilla. If you add it while it is steaming hot, the tortilla can soften too much. After the spinach cools, squeeze it gently with clean hands or press it with paper towels. That little bit of moisture control makes the wrap cleaner, tighter, and easier to slice. Keep a clean cutting board ready for rolling, and place the seam side down as soon as each wrap is finished. This helps the wrap settle before slicing.
Ingredient Notes & Easy Swaps
Whole wheat tortillas: The recipe makes two wraps and uses exactly two 10-inch tortillas, even though the prep photo shows an extra third tortilla. Warm them briefly if they feel stiff or start to crack.
Basil pesto: Pesto gives the wrap herby flavor and helps the filling hold together. For nut-free wraps, use a nut-free pesto or hummus. For dairy-free wraps, use a dairy-free pesto.
Spinach and garlic: Cooking the spinach first makes it softer and easier to roll. Squeeze or press out the extra liquid so the wrap does not get soggy.
Deli turkey: Deli turkey makes this wrap quick and high-protein. For gluten-free wraps, verify the deli turkey label along with the pesto.
Sun-dried tomatoes: Oil-packed sun-dried tomatoes add a tangy, savory flavor. Drain them well before adding so the wrap does not become oily.
Feta cheese: Feta adds salty, creamy flavor that matches the pesto and spinach. For dairy-free wraps, omit the feta or use a dairy-free feta-style cheese.
Lemon juice and black pepper: A small amount of lemon brightens the rich pesto and feta. Do not add too much, or the tortilla can get wet.
Gluten-free option: Use two large certified gluten-free tortillas and warm them first so they stay flexible enough to roll without cracking.
Turkey Spinach Feta Wrap
Description
Turkey Spinach Feta Wrap is a savory whole wheat wrap with basil pesto, deli turkey, garlicky wilted spinach, sun dried tomatoes, feta, lemon juice, and black pepper. The spinach cooks down quickly, making the filling tender, flavorful, and easier to roll without overstuffing the tortilla.
Ingredients
- 2 large (10-inch) whole wheat tortillas
- 2 tbsp basil pesto
- 1 tsp olive oil
- 4 cups fresh baby spinach
- 1 garlic clove, minced
- Pinch sea salt
- 6 oz sliced deli turkey breast
- 1/4 cup sun dried tomatoes packed in oil, drained and sliced
- 1/3 cup crumbled feta cheese
- 1 tsp fresh lemon juice
- Pinch black pepper
Instructions
- 1Equipment: a medium nonstick skillet, a wooden spoon, tongs, a paper towel-lined plate for cooling the spinach, a cutting board, a sharp knife, a butter knife or spoon for spreading, parchment paper if packing, and a plate or platter for serving.
- 2Heat 1 teaspoon olive oil in a medium skillet over medium heat until the oil looks shiny.
- 3Add 1 minced garlic clove. Stir constantly for about 30 seconds, just until you can smell it. Do not let the garlic turn dark brown.
- 4Add 4 cups baby spinach all at once and sprinkle with a pinch of sea salt.
- 5Use tongs to toss the spinach for 1 to 2 minutes, until all the leaves look wilted and the spinach has reduced to about 1/2 cup.
- 6Transfer the spinach to a paper towel-lined plate. Let it cool for about 2 minutes, until it is warm but not steaming.
- 7Squeeze the spinach gently with clean hands or press it between paper towels to remove extra liquid.
- 8Lay 2 large whole wheat tortillas flat on a clean cutting board.
- 9Spread 1 tablespoon basil pesto over each tortilla, going close to the edges but leaving about 1 inch clear at the top.
- 10Layer 3 ounces deli turkey across the lower third of each tortilla.
- 11Divide the squeezed spinach, 1/4 cup sliced sun dried tomatoes, and 1/3 cup crumbled feta evenly over the turkey.
- 12Drizzle 1/2 teaspoon lemon juice over each wrap and sprinkle each one with a small pinch of black pepper.
- 13Fold the bottom edge of each tortilla up over the filling. Tuck in the left and right sides, then roll tightly toward the top edge.
- 14Place each wrap seam side down for 30 seconds so it settles.
- 15Slice each wrap in half diagonally and serve, or wrap tightly for lunch.
Tips and Tricks
- 1
Squeeze the cooked spinach before building the wrap because spinach releases more water than it looks like. Removing that liquid keeps the tortilla from getting damp and tearing. It also makes the spinach easier to spread evenly over the turkey.
- 2
Keep the filling in the lower third of the tortilla instead of spreading it all over the middle. This gives you space to fold the bottom edge up, tuck in the sides, and roll tightly without the turkey, feta, and tomatoes sliding out.
- 3
Let the spinach cool until it is warm, not steaming, before it touches the tortilla. Steam softens the wrap and can make pesto oily. A short cooling step keeps the tortilla flexible but sturdy, which makes slicing much cleaner. It also helps the feta stay crumbly.
- 4
For packing, wrap the whole tortilla tightly in parchment or foil before slicing, or slice and keep the cut halves snug together. The wrap holds best when it cannot loosen in the container, and the parchment helps protect it from drying out.
Nutrition
Serving size: 1 wrap
Calories: 540kcal, Protein: 30g, Carbs: 45g, Fat: 25g, Fiber: 7g, Sugar: 5g, Sodium: 1450mg.
Nutrition information is an estimate and may vary based on ingredient brands, product sizes, preparation methods, and substitutions. It is not intended as medical or dietary advice.