2 Ingredient Keto Spinach Wraps | Zero Carb | Dairy-Free | Gluten-Free
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- Опубліковано 28 вер 2024
- These wraps are so easy and quick to make. I wanted to share more alternatives to a keto tortilla. If you would like a cross between the two, the look and feel of a tortilla but using the same method, please do check out the Keto Pasta 2.0 recipe.
Serves 3
Nutritional Information/Wrap:
Cal: 67.3 | Net Carbs: 0.3g | Fiber: 0.7g | Total Carbs: 1g | Fat: 4.7g | Protein: 6.3g
Ingredients:
65g/ 2 1/3 cup Spinach Leaves
3 Eggs
Seasoning of choice
METHOD: For the best results please follow the tutorial provided in the video.
This recipe is by lowcarbnorma on Instagram
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Disclaimer: Please note I am not a medical or nutritional professional, I am simply sharing keto recipes I have found worth sharing, not only my own, but others too. The nutrition information I provide is calculated using the app My Fitness Pal, however you should be calculating this on your own as nutrition does differ between brands.
#ketowrap #easyketorecipe #ketospinachwrap
2 Ingredient Keto Spinach Wraps | Zero Carb | Dairy-Free | Gluten-Free
Great recipe. Remember folks you can add in flax or almond flour for a more sturdy wrap.
Thanks so much 😊
Oh good idea thank you
HOW MUCH ALMOND FLOUR?
I would've done 3 tbsp
I'm assuming you mean ground flax rather than a flax "egg", right? Going to make these this morning. Thanks everyone!
What rock have I been living under!! I did not know you could make your own!! I'm floored!!😆🤦♀️
Nice Rachel...so happy you found this recipe. I love how you can add your own spice too 😊😊😊
*I love how simple and versatile these spinach wraps are, making them the perfect alternative to traditional high-carb wraps. Can't wait to try them!*
Thanks so much. I hope you enjoy them 😋😋😋
Today I made these for the first time, and I love them, thanks Mel! They make keto so much easier and tastier!
Yay! Thanks so much I'm really happy you enjoyed them Anja 😊 ❤️❤️❤️
These were really awesome. I was a little dubious about so much spinach but I really didn't taste it that much. I made some tuna salad with homemade guacamole and it was a great lunch! i also froze one of them to see how it would hold up and that worked out fine as well. Thanks again
Oh wow thanks for letting us know how the freezing process went, I think someone else asked.
So happy you enjoyed it!! ❤️❤️❤️
I made these! I tried the parchement paper in the pan idea and it wrinkled and made weak lines in my wrap. But straight in the pan i made 2 successful wraps. Ate one with deli salami, pickle slices, black olives, mayo, lettuce, and balsamic vinegar. Very tasty. The mayo came out the little holes so i will tuck in the lettuce next time. I saved one wrap in the fridge in a zip lock. I will use tomorrow and microwave on low for 10 sec to make soft and not crumble. Thanks again! Love th protein and no gluten in this wrap!
Thanks so much for the detailed review. Loved all the fillings you added too. I'm so happy you enjoy this recipe 😋 ❤️❤️❤️
How did these hold up and taste after the microwave? I'm looking to pre-wrap sandwiches then reheat the wraps at lunch in the microwave... thoughts?
#meal_preap #meal prep #mealprep
Those tortillas look absolutely delicious and easy to make. I can’t wait to try them. Thank you for the recipe.
Thank you...I love how easy they are to make. You're most welcome I hope you enjoy!
This recipe gives me so many new ideas for how to use it ,like put it on a toast,thank you so much!
You're so welcome 😊
Your recipes always turn out nicely. You explain things so well, and your videos are inspirational. Thank you for doing this, Mel!
Oh thanks so much Julia. Hugs!!
I love this woman's recipes.
Thanks so much Andre ❤️
Loved your channel, especially the simple short well explained recipes. I'm not exactly on keto now but like to reduce carbs since I'm on a cancer treatment. Keep on the good work and your high spirit ❤
Subscribed!!!
Thanks so much Sue for all the appreciation and recognition. I hope you get well soon ❤️❤️❤️
Thank you for this recipe. Will try tonight in my ginger and lime salmon and avocado 🥑 yum.
You're welcome Kyra...oh my dinner is going to be delicious 😋
I made these tonight for our fajitas and it was awesome!!! I added 1/8 tsp each salt, pepper, garlic powder and cumin. I sprayed a non stick pan and put down parchment paper and poured the batter, placed lid and cooked it until top was steamed approximately 2 minutes. Then I placed another sheet of parchment paper on top before flipping it to cook for another minute with lid on. I put it on a plate and peeled the parchment paper off. I re-used the same parchment papers for the next tortillas. I made 2 batches. Thank you so much for the recipe. I will definitely make it again.
I love the changes you made...so creative. Thanks so much for your feedback and I'm so happy you enjoyed them 😊😊😊
@Tamara 😂😂😂
Thanks for this tip!
did you have to spray oil every time? Would these be good for burritos?
Can a big Bach be made up and frozen ?
Deliciosos y saludables tortillas, gracias❤❤❤
Thank you so much ❤️ 💓 💗
That looks really good! And so simple. Definetly going to try this! Good job Mel!
Thank you I thought so too. I hope you enjoy it ❤️
These wraps look so delicious! Thank you so much for sharing all of your wonderful ideas with us!
Thanks so much Carol. I hope you get to try them 💗
superbe meal
Thank you so much ❤️
I love spinach so I will definitely try this. Thank you!
You're most welcome ❤️❤️❤️
Hi, you are my new go to on Keto recipes, thank you so much!
Hello it's great to meet you. Welcome to the channel. I hope you enjoy the recipes.
This wrap is absolutely amazing ❤️❤️
Thanks Barbara ❤️ 😊
Too easy……. Another great recipe and simple recipe. Thanks Mel 🤩
Thanks Judith! They don’t come much simpler than this one lol 😊
Thank you
You're welcome Stacey 😊
I just subscribed yesterday and I watched several of your videos. I am so thrilled that found your channel.
Your recipes are so easy and not complicated. I fell last week and I am injured with lots of bruises. I have to take it easy and can’t do much cooking. So I’m really excited to make your simple recipes soon.
Do you have a guess as to how much (defrosted) frozen spinach would work?
All the best from Southern California! You are awesome
I'm so happy you're enjoying the channel Judy, but I'm also sorry you got hurt. I hope you get well soon.
You sure can use frozen...65 grams worth. Let it defrost though and squeeze out the water, then measure the spinach, then add to the blender.
I love all your comments thanks so much for your support ❤️
@@CookwithMel1 thank you so much for your kind comments! Here’s what happened, and why are you a simple recipes means so much colon
I was walking between the coffee table and the couch. My right foot got caught on the slipcover and I landed on my left knee with all my weight. That happened May 9, and then I’ve been healing since then. I had another fall because I tripped over something. It’s hard to walk right now and I couldn’t straighten myself out and fell.
So I’m walking in with a cane. That’s to make myself more intentionally aware.
You said to measure the spinach after defrosting and squeezing it out? I don’t understand
@@judysbakeryandtestkitchen1654 oh man that's terrible and you must have some pain. But it seems like you're slowly recovering.
Ah sorry, I mean its best not to add it to the blender frozen. The ice/water will ruin it. That's why I say let the spinach thaw then squeeze the water out of the spinach. Is that more understandable?
@@CookwithMel1 Yes, and I’m screenshot in your comments
Love your South African accent.
Thank you Moses 😊
A very simple recipe... 👍👍👍
Thank you yes I agree 👍 💯
These look great and super easy.
Thank you. I found it so 😊
That’s great. Love it.
Thanks so much Kerrie ❤️
Mel i like this recept is so easy thank you .
You're most welcome...yay!!!
Very good, I will try it, thanks 👂🎵👍♥️🙌
Awesome!!!!
This worked great. Thanks
Yay! Thanks for letting us know Elizabeth ❤️❤️❤️
Thx for this simple recipe ❤
My pleasure 😊 I hope you enjoy it.
Love itttt A must try
Thanks...I hope you enjoy it ❤️
Hello lovely!! 👋 Great recipe! Your creativity is surpassed only by your beauty!! 😍
I would prolly combine this recipe with one of your other wraps recipe to pare down the strong spinach flavor. Also, these would have been awesome Thursday (or anytime, of course)! 😜🍀
HUGGGGGGSSSS 🤗 XOXO
❤💙💜 ~Lana
Hello lovely Lana thanks so much. Xoxo
Huggggggs infinity x infinity
Just sharing so people can choose. But yes I hear you we are 2 great minds check this out ua-cam.com/video/tKne1a9ejTc/v-deo.html
Love these. No water needed? Thx! 😊
Thanks...love simple recipes!
Simplesmente incrível essa receita 🥰🥰🥰🥰
Muito obrigado, você fez o meu dia!
Wonder if you could cook on cast iron skillet? Thank you!
Hello...I'm so sorry I don't have one 😔
Great recipe thks 👍
Thanks and you're welcome Elsa.
That's amazing !
Thanks so much 😊
Can you make a batch and freeze them? does it work with frozen spinach?
Hi Laura. Wrap well with paper in between each then freeze. You can use frozen spinach but the water has to be squeezed out first
Can you freeze these without them getting too soggy to use ?
Yes you can. Wrap them well so the edges don't dry out
Hi Mel, may i know if I can use other type of vegetable besides spinach?
Yes you can Lydia 😊
Just be sure to ensure the vegetables have little liquid. I tend to squeeze them.
@@CookwithMel1 thanks for your reply ❤️
You're welcome 😊
Can this be made ahead of time and freeze? How to best freeze your homemade wraps and bread and how to best defrost them?
Yes all the tortillas and bread on my channel freeze well. I wrap the bread in saran or cling wrap, and freeze. With these and the other tortillas I placed paper between each then wrapped the whole lot in cling or saran wrap, then placed in the freezer.
Please defrost naturally, by letting them sit on your kitchen counter overnight. They don't respond well to defrosting in the microwave.
Do you think pumpkin or sweet potato would work?
@@tadacee9721 yes...but the batter will probably be thicker given that spinach leaves have a different consistency. You could always counteract that with water
Super, dzięki 🤗
Serdecznie zapraszamy. Mam nadzieję, że spróbujesz
wow 👌
Thanks 😊
@cook with Mel can I use kale instead? As I can’t have spinach. Thanks 😊
Yes you can. It would work well
@@CookwithMel1 🥰🙏🏻
Can you freeze them ? Thank you
Yes you can. I wrap them in paper and plastic wrap and defrost naturally.
Just tried this.. so good & yummy. Thank you so much Mel
I love that you liked it...thank so much for your comment Im so happy 😊
This is like a omelette
I finally got the fresh spinach. I decided it was easier than using frozen. Wish me luck! I want to have pasta for dinner.
What size fry pan did you use?
Hi Judy, my frypan is a 30cm (12inch).
Good luck!!
@@CookwithMel1 Just finished making it. For some reason, I turned off my notifications! But I took a guess and that’s the pan I picked. Great recipe
Oh yayyyy! Success!!!
12”. I lucked out. From my new set. I ruined my last pan trying to make PSMF tortillas.
We changed the menu. Can I freeze them? I loved one. Thinking of using it as a pizza base next week
Doh! Had no notification you responded...sorry for the delay. Yes they freeze well!
These look awesome. How long do they keep?
A few days in the fridge. But it only makes 3... I think they will be gone before that 😊 thanks
@@CookwithMel1 thanks, I was just wondering if I could batch cook a bunch for weekday pack lunches
@@samanthaoutten7240 great! Mine was good for 3 days. I would say test one in your fridge as it may last longer for you so you know for sure beforehand :)
So it's basically an omelette.
If you have plain omelettes sure. I like to add meat and cheese and fold over while cooking for an omelette :))
I belong here
😊😊😊
These wraps look so good, Mel! Not only are they easy, they’re an extra way of getting our veggies in. Thank you so much! 👏👏👏
Thank you Sara and you're welcome 🧡💜💛💙💚❤🤎🤍
I've tried like 6 or 7 of your recipes now, so satisfied. This one is perfect for my keto life. Thanks so much 👍
You're amazing...thank you so much for your support 💗 ❤️ 💕
Wow this is awesome.....I am looking for ways to replace bread...I LOVE BREAD but I am not losing weight eating bread.
Thanks Crystal. We have a whole bread play list and there are a few tortilla recipes on the channel. I hope you enjoy these 😊😊😊
Not sure where I go wrong but I cannot flip them😢. 12 eggs later and I am about to give up. Any advice?
Hi Nick, sorry to hear....it's either your pan or you're trying to flip them too quickly. I loosen the edges first then work my way in.
Hi Mel. I have been subscribed to your channel for a little while now and enjoy your recipes. They are mostly a bit different from what others do and I like that a lot. I am doing a fair amount of keto or low-carb cooking while in the woods (I make videos of the cooking) and am always looking for ideas that I can adapt for making over a fire. Pureeing the spinach might be a challenge but I can think of alternatives. Thank you for sharing
Thank you Mark. I guess if you finely dice that would work too 😊😊😊
@Eric Klassen yes true
I have been wanting a low carb tortilla for a while now. Have tried the "Egg Life" wraps but they are so expensive. This looks like an inexpensive healthy easy to make alternative. Can't wait to try it.
Thanks Rafael, I hope you enjoy it!
And the Egg Life wraps have extra ingredients in them that you most likely would not add. homemade.
I tried it but realized that I have to be careful not to make them too thick and you really have to like egg. 😊
i would totally flub the flipping of the tortilla but these look awesome! I would definitely avoid sprays unless they're olive, coconut or avocado oil based - we all need to avoid processed vegetable based oils IMO. BTW, joined your family!
Absolutely...I leave the choice up to the individual on whichever they like.
Awesome thank you for your support 😊😊😊
They are starting to heavily process those other oils too. So it might be better to use the non-propelled kind
ooops, looking a the preveiw pic I really thought you'd add spinach to the flour. But no flour ?
C.O.N.G.R.A.T.S. ! ! !
I'll use them to be filled with C³ (Chili con carne)
That would be delicious Andy. Thanks so much 😊
Just made these. They are awesome!! Any recommendation for a sweet version? I'd like to make a healthy pancake without sugar and flour... 🖐🏼
Thanks so much. I do have a pancake recipe but it needs almond flour
These sound great! Keep an eye on the oxalate content of the spinach if that is an issue for you.
Thanks so much. Great advice 😊
These look interesting Mel. I think they’d be fab made with kale or broccoli. I will definitely give these a go. Thanks so much xxxx
You're welcome Lyndsey 😊 I just love how easy they are and I would also like to try them with other vegetables 😋
J’aimerais savoir selon toi sa peut se garder au frigidaire combien de jour quand ils sont fait les wrapp
Bien sûr, jusqu'à 3 jours au réfrigérateur étant donné qu'ils contiennent des œufs. Il est également important de bien les emballer. Lorsque j'ai testé le stockage, j'ai essayé de stocker sans envelopper... puis les bords ont commencé à s'enrouler. J'espère que vous les appréciez. Merci
Can we use cabbage leaves instead of spinach. Cabbage has a much softer taste compared to spinach. So I was just wondering if you, or anyone else has tried it.
I have tried other leafy vegetables and they work so cabbage should be great 👍
Can I use butter instead of the cooking spray? And why did you use a cooking spray in the first place? Thank youu 🥰
Hi Tala...so I used a non-stick pan and batter stick stuck to the pan without the cooking spray. Maybe your pan is better and sure re the butter...it's your wraps...be creative and put your own spin on it 😉
I just made these for lunch. Perfect! Husband approved! Thank you for all your hard work.
I'm so happy you both liked them Nina. Of course you're most welcome and thank you for all your support. ❤️❤️❤️
Im gonna be trying this one today. Id tried the recipe that uses grated parm cheese and while it was good, too much sodium
Ahh ok very nice. Ok the sodium levels are down to the cheese you used. Maybe shop around a little for low sodium 😊😊😊
Wondering if you could use Swiss Chard to make these. My garden is full of it right now!
Swiss Chard would work! ❤️
The rich green color of the spinach wrap was amazing! I am considering trying this with just egg whites and baking powder to give it rise and texture. Thank you for sharing.
Thanks so much. I think that will work!!! Hope you enjoy it 😊 ❤️
Have you tried it with egg whites? I wanted to do the same as well.
@@belindar9256 I haven't personally. I wonder how 'Just Me's turned out.
I freeze dry and powder my raw veggies can I use vegetables such as broccoli or asparagus?
Yes you can 😊😊😊
I wanna try to make these with Kale do you think it would come out similar?
Yes it should
Thanks for this will be trying! How can you store these?
You're welcome 😊
Wrap in plastic wrap and refrigerate for up to 3 days. Otherwise the edges tend to dry ouy😊
Wondering if I can use rehydrated egg white protein powder instead of whole eggs 🤔
You can with the correct amount of water 😊😊😊
These look great. Im not a fan of flour of any kind. Great alternative.
Thanks so much Trudy ❤️ ❤️ ❤️
Hmmm... What if I added a quarter cup of parmesan to the batter? I may have to try that ...
I'm sure that would be a delicious addition 😋
Can you freeze blended ingredients before cooking?
In theory that should be okay although I've only ever frozen them cooked 😊
I think that okra would be a better alternative, or mixed okra with spinach. The reason is because okra is slimy/gelatinous, which can add to a resilience of wrap. Not sure if it would work, just saw this video right now, but that’s the idea that passed my mind when you mentioned that wrap is delicate
I love that you feel inspired to try another vegetable.
Will these works if I replace spinach with other vegetables
Yes 😊
Thank you for the recipe ♥️😊♥️
You're welcome 😊
Could you use frozen spinach?
Yes...but please make sure it's drained of any water.
Have you ever used these to replace the noodles in a keto lasagna???
Close...I used it as a large fettucini and it worked well
ua-cam.com/video/PqsZqmQ0pLc/v-deo.html
Can I make this recipe with eggs whites instead? Thank you
Oh yes you can...you need 160g 😊😊😊
@@CookwithMel1 thank you 😊😊
@ArlettBenitez-b3l you're welcome 😊
Anyone try just egg whites with the spinach?
Yep. Turned out fine for me 😊
Can you use oil instead of the spray?
Yes you can...it's also important to use a non stick pan so the wrap doesn't stick to the pan 😊
Has anyone tried adding some oat fiber to the recipe?
Hi Cherie. I haven't seen anyone add oat fiber, however...oat fiber is quite absorbent. I would go with almond flour if you're wanting a thicker wrap 😊😊😊
65 grams. Do you have a cup ratio as in packed down spinach? I don't know how I would measure this otherwise. Thanks 😊
2 and 1/3 cup. Ingredients list with 2 sets of measurements is listed in the description box. This recipe will work whether you pack down the spinach or not. You're welcome 😊
@@CookwithMel1 thank you
You're welcome, anytime 😊
Is it possible to use frozen spinach?
In a way yes...the water needs to be drained. I have but defrosted mine first 😊
These are incredible 😍I just demolished 3 of them with avo and tuna for lunch❤️Thank you so much x
Thanks so much Joanna. Love the filling you used and glad you enjoyed them 😊
Awsome. Mel rules. I love your recipes, so easy, perfect for day to day cooking
Edit: I ve been making these regularly but only woth egg whites, not whole eggs, and requires less oiling the pan.
Also, I've tried making them with rocket salad....awsome👍👌
Thank you Valeria 😊 ❤❤❤❤
Thank you for this recipe. I'd like to try it don't have cooking spray. Do you think coconut oil would do?
You're welcome. Yes I think coconut oil would work well 😊😊😊
@@CookwithMel1 thank you 😊
@@MM-fy4bw you're welcome 😊
Can i store these in the refrigerator for later use ?
Yes you can, but do wrap them first so they don't dry out.
thankyou maam
You're most welcome 😊😊😊
O m g with turkey and creeme cheeese…..
Yes!! Lovely idea 💡
could the amount of eggs be reduced?
You can make it however you like but you will find that adding less eggs will yield less tortillas 😊😊😊
Spinach is extremely high oxalates (very imflamatory) I would not recommend adding it. Check Sally k Norton or Susan Owens on the topics of oxalates.
Raw spinach yes...cooked spinach no
@@CookwithMel1 Cooked spinach is worst, oxalates cannot be eliminated by cooking. Sally k Norton has great videos on it.
@@lalad.6428 this is where I get my info from. A 30 to 80% reduction in oxalates can be expected when cooked.
healthyeating.sfgate.com/side-effects-oxalates-eating-lots-raw-spinach-11831.html
@@CookwithMel1 the only info I get if from Susan Owens group trying low oxalates and Sally k Norton also get that info there. Alot of foods that are tested for oxalates. One of mistake when I was starting keto is the oxalates- which is by the way alot of in keto main bread or dessert ingredients (nuts, almond flour, dark chocolate And seeds) keto with combination of low oxalates fruits or vegetables is way beneficial.
I need to try and make these. I need more spinach in my life..
💋🧚🏻♀️❤️🇺🇸
Sending HUGS!!!
will this work with mixed greens?
It does for me...I use leftover vegetables and add three eggs to a blender.
Would it be possible to bake these in oven? What temperature would you think 400 450?
Hi 👋
I haven't tried baking them but I think more likely low and slow is better. 160F for about 10 to 15 minutes, preferably on a silicone mat
@@CookwithMel1 thank you for the starting point.
Recently found out Imy blood sugar is way too high. Too cash strapped for medical care. All the info I can get is aimed at weight loss or sugar spikes with no info on removing the total sugar load
Been looking for good ways to take lunch to work my default has always been tortillas
Ohbits good you decided on Keto, so many of my followers are managed to control diabetes and successfully live a sugar free lifestyle. We have quite a few tortilla recipes. One is made with ground chia seeds, another with finely grated cheese. I hope you enjoy the wraps 😊😊
@@CookwithMel1 thank you and I will try them this weekend. I already found pasta replacement ( spaghetti squash ) and rice replacement ( cauliflower rice ) and breading for fried chicken ( pork rinds ) just needed a good tortilla replacement.