Spinach Feta Wrap Quiche
Transform your lunch game with this delicious Spinach Feta Wrap Quiche! Packed with protein from creamy feta and vibrant spinach, this dish is a guilt-free delight that's low in calories and carbs. Whip it up quickly using whole wheat wraps for a satisfying meal that keeps you energized and satisfied all day long!
Prep
10
min
Cook
20
min
Serves
4
people
Level
beginner
📝 Ingredients
Serves 4🥬Fresh Produce(1)
- spinach
🥛Dairy & Eggs(1)
- feta cheese
🫙Pantry Staples(1)
- olive oiloptional
📦Other(1)
- wraps
👨🍳 Instructions
- 1
Grease the baking dish before preparing the quiche.
- 2
Bake the wrap quiche for 20 minutes at 180 degrees Celsius.
💡 Pro Tips
- ✓Pre-wilt spinach and squeeze out moisture to 85% dryness using a clean kitchen towel, as excess water will create a soggy bottom and prevent proper custard setting.ingredient85% moisture removal
- ✓Whisk eggs with dairy at a 1:2 ratio (1 egg to 2 tablespoons liquid) and strain through fine mesh to eliminate chalazae proteins that create rubbery texture.technique1:2 ratio
- ✓Blind bake your wrap base at 200°C for 8-10 minutes before adding filling to create a moisture barrier that prevents sogginess from custard penetration.timing200°C for 8-10 minutes
- ✓Crumble feta into 1cm pieces maximum and pat dry with paper towels, as larger pieces create uneven salt distribution and excess brine affects custard coagulation.ingredient1cm maximum
- ✓Test doneness by inserting a knife 2.5cm from center - it should come out clean while center still has slight jiggle, as carryover cooking will finish the custard to 160°F internal temperature.technique160°F internal temperature
Share this recipe
Prep
10
min
Cook
20
min
Serves
4
people
Level
beginner
Share this recipe
Spinach Feta Wrap Quiche
Transform your lunch game with this delicious Spinach Feta Wrap Quiche! Packed with protein from creamy feta and vibrant spinach, this dish is a guilt-free delight that's low in calories and carbs. Whip it up quickly using whole wheat wraps for a satisfying meal that keeps you energized and satisfied all day long!
📝 Ingredients
Serves 4🥬Fresh Produce(1)
- spinach
🥛Dairy & Eggs(1)
- feta cheese
🫙Pantry Staples(1)
- olive oiloptional
📦Other(1)
- wraps
👨🍳 Instructions
- 1
Grease the baking dish before preparing the quiche.
- 2
Bake the wrap quiche for 20 minutes at 180 degrees Celsius.
💡 Pro Tips
- ✓Pre-wilt spinach and squeeze out moisture to 85% dryness using a clean kitchen towel, as excess water will create a soggy bottom and prevent proper custard setting.ingredient85% moisture removal
- ✓Whisk eggs with dairy at a 1:2 ratio (1 egg to 2 tablespoons liquid) and strain through fine mesh to eliminate chalazae proteins that create rubbery texture.technique1:2 ratio
- ✓Blind bake your wrap base at 200°C for 8-10 minutes before adding filling to create a moisture barrier that prevents sogginess from custard penetration.timing200°C for 8-10 minutes
- ✓Crumble feta into 1cm pieces maximum and pat dry with paper towels, as larger pieces create uneven salt distribution and excess brine affects custard coagulation.ingredient1cm maximum
- ✓Test doneness by inserting a knife 2.5cm from center - it should come out clean while center still has slight jiggle, as carryover cooking will finish the custard to 160°F internal temperature.technique160°F internal temperature