Beet, Spinach & Feta Wrap Pizza
No dough, no tomato sauce, no mozzarella. A whole wheat wrap goes in the oven with honey-caramelized beet, wilted spinach, crumbled feta, and chopped nuts. Cold avocado goes on after.
The result is crispier than you expect and heavier than it looks. Four fat sources (olive oil, feta, mixed nuts, and half an avocado) bring this to 762 calories and 60g of fat, with only 37g of carbs.
Ingredients
- red onion 0.5 piece
- steamed beet 1 piece
- honey 1 teaspoon
- olive oil 1.5 tablespoon
- spinach 1 handful
- whole wheat tortilla wrap 1 piece
- feta cheese, crumbled 1 ounce
- mixed nuts, unsalted 1 ounce
- balsamic vinegar 1 tablespoon
- avocado 0.5 piece
Method
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Preheat the oven to 400°F (210°C).
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Slice the red onion into thin half-rings and the beet into slices.
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Mix the beet slices with the honey. Heat half of the oil in a pan and fry them briefly over medium heat until they are lightly caramelized. Set aside.
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Sauté the onion in the same pan. Add the spinach and cook until it has wilted.
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Place the wrap on a baking sheet and spread the spinach and beet over it. Crumble the feta on top.
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Chop the nuts and sprinkle them over the wrap. Drizzle with balsamic vinegar and the remaining oil.
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Bake the wrap in the oven for 8–10 minutes, until crispy and the cheese is slightly melted. In the meantime, slice the avocado.
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Remove the wrap pizza from the oven. Top with avocado slices and season with salt and pepper.
Goat cheese softens and spreads more than feta in the oven, giving a creamier base. A handful of fresh cilantro after baking adds brightness against the sweet beet and tangy balsamic.
Behind this recipe
Is 60 grams of fat too much for one meal?
Not if total calories match your goal. A 61-trial evidence review found that fat quantity in a meal does not independently determine fat gain. Total daily calorie intake does. This wrap gets its 60g from four whole-food sources (olive oil, feta, nuts, avocado), not from deep-frying. Whether this meal fits your calorie target is a whole-day question, not a single-number one.
Read the full evidence reviewIs this wrap pizza low-carb?
At 37 grams of carbs for a 762-calorie meal, fat carries the calorie load, not carbs. Evidence from over 72,000 participants across multiple meta-analyses shows that carb level alone does not determine whether someone loses fat. Total calorie balance does. So whether you call this low-carb or not matters less than whether it fits your daily calorie target.
Read the full evidence reviewCan I use a regular tortilla instead of whole wheat?
Yes. A regular flour tortilla works the same way in the oven. The whole wheat version contributes some of the 11 grams of fiber in this meal, so switching to white flour will lower that number slightly. The cooking time and method stay the same.
