Quick and easy party food. Bright and attractive colours, and packed full of vitamins and fibre that can be difficult to get into young children’s diets. Spinach filling can be made a day ahead and stored in the fridge.

Serves: 4

Dietary: Suitable for vegetarians, nut-free

Preparation time: 15 minutes

Cooking time: no-cook recipe



For the spinach dip/spread:
3 cups baby spinach (60 g), washed, dried thoroughly & roughly torn
20 sprigs parsley (20 g), washed, dried and roughly torn
1 Tbsp full-fat soft cheese (50 g)
level 1 tsp garlic puree
2 Tbsp olive oil
ground black pepper to taste

For assembly:
2 seeded wraps*

* Please read the product label carefully as some may contain sesame and soya



  1. Place all the ingredients for the spinach spread in a liquidiser or hand blender – reserve a little olive oil to allow for adjustments.
  2. Blend to a smooth paste, add some or all of the reserved oil to achieve desired spreadable but slightly runny (we want this to ooze!) consistency.
  3. Check seasonings and add ground black pepper to taste.
  4. Spread equally over each wrap & roll up
  5. Cut each wrap into 4 pieces.


This recipe has been donated by Catherine McNeill, Registered Associate Nutritionist



Per serving (1/2 filled wrap)
Total calories: 177 kcal
Fat: 11 g
Saturated Fat: 3.2 g
Carbohydrate: 14.0 g
Total sugar: 1.4 g
Fibre:  0.5 g
Protein: 4.1 g
Salt: 0.64 g



  • 1 serving (half a wrap) will provide just over a quarter of the recommended amount of folate needed by an average 7-10 year old.
  • Spinach is a good source of iron, and soft cheese is a good source of calcium, which are needed for the growth and development of muscles and bones.
  • Half a wrap is also a good source of Vitamins A, K, and vitamin C



  • To make this dip vegan/dairy-free, swap the soft cheese for nut butter or tahini to help thicken the dip (NB: this is not a nut-free variation).
  • The dip/spread could also be thickened by using tinned pulses, e.g. cannellini beans or chickpeas. These would make the dip more filling, less drippy (!) and add some extra fibre.
  • Wholemeal wraps could be used instead of seeded. This would increase the fibre content, too.
  • The recipe could be adapted for gluten intolerance by using a gluten-free wrap or spreading it as a topping on oatcakes.
  • Fresh spinach out of season? Steam some frozen spinach and then blend with other ingredients.



© 2021 The Caroline Walker Trust