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Healthy Wrap Base Recipe

Wraps provide a great opportunity to get in lots of nutrients from a variety of food groups. The key ingredients that make this a nutritious wrap recipe are the whole grain tortilla, healthy fats, quality protein, and colorful fruits/veggies.
healthy wrap base recipe on a gray plate with strawberries in the background

This is one of the base recipes featured in Part 2 of our Whole Life Meal Plan. This is a fiber-filled, protein-packed, and most importantly – flavorful – wrap recipe that will put your traditional ham and cheese roll-up to shame. Give this healthy wrap base recipe a try, and as always, adjust to YOUR taste!

Must Know Cooking Skills

For recipe success, learn how to:

Culinary Tips for the Best Wrap Recipe

If making an egg, tuna/salmon, chicken, or chickpea salad wrap, mix the spread, protein, fillings, and flavors together for easier eating.

Wraps can be eaten cold or warm. If heating on the stovetop or panini press, lightly brush the outside of the tortilla with olive oil or melted butter to create a deliciously crispy exterior.

When constructing the wrap, consider your final eating experience. Chop or slice the fillings and protein into manageable pieces so that eating is easier. Also, think about the different textures of ingredients. Aim for a mix of crunchy, creamy, and chewy.

Ingredient Substitutions

  • Whole Grain Tortilla: use a large 12” whole grain tortilla or wrap. Choose options with as few ingredients as possible.
  • Spread: use mashed avocado, hummus, mashed sweet potato, pesto, Greek yogurt, tzatziki, lime crema, marinara sauce, Greek yogurt ranch dip, mustard, jam, or a combination.
  • Protein: use cheese, chicken, salmon, marinated tofu, cooked tempeh, hard-cooked eggs, mashed beans, hummus, nut butter, or a combination. Hummus and nut butter count as both a spread and protein.
  • Fresh Fillings: use sliced tomato, onion, cucumber, avocado, shredded carrots, leafy greens, sprouts, roasted veggies, pickled veggies, sliced apple or pear, fresh herbs, or a combination.
  • Flavors: use hot sauce, spices, seasoning blends, aged balsamic or balsamic glaze, infused extra virgin olive oil, or a combination.

Easy Wrap Recipe Variations

Because this is a base recipe, there are endless ways to adjust healthy wraps to your taste!

Add a variety of fillings, or just pick one of your favorites. Load it up with flavor, or keep it simple. There’s really no right or wrong way to make it; do what sounds good to you!

To make this healthy wrap vegetarian, simply choose vegetarian-friendly protein options.

Craving a healthy breakfast wrap? Use a combination of scrambled eggs, shredded cheese, salsa, mashed beans, avocado, sautéd veggies, and/or hot sauce to your taste!

Want some more tortilla wrap filling ideas? Try out these fun combos:

  • Healthy Pizza Wrap: marinara sauce, fresh mozzarella cheese, sliced mushrooms, black olives, red bell pepper, and fresh basil
  • Caprese Wrap: pesto, fresh mozzarella cheese, sliced tomatoes, balsamic glaze
  • Healthy Tuna Wrap: mayo, Greek yogurt, sriracha, tuna, avocado, shredded carrots, fresh spinach
  • Healthy Ranch Chicken Wrap: Greek yogurt ranch dip, rotisserie chicken, shredded cheddar cheese, sliced tomato, romaine lettuce, shredded carrots 
  • Banana Peanut Butter Roll-Up: peanut butter, sliced banana, cinnamon

Equipment Recommendations

You don’t need any fancy equipment for this healthy wrap recipe, just a few kitchen essentials:

Health Benefits of this Easy Tortilla Wrap Recipe

Wraps provide a great opportunity to get in lots of nutrients from a variety of food groups. The key ingredients that make this a nutritious wrap recipe are the whole grain tortilla, healthy fats, quality protein, and colorful fruits/veggies.

Whole Grain Tortillas

Whole grains are a good source of fiber, B vitamins, Vitamin E, trace minerals, and phytochemicals. Replacing refined grains (i.e. white flour tortillas) with whole grains (i.e. whole wheat tortillas) may reduce the risk of developing chronic conditions such as heart disease, diabetes, and certain types of cancer. (1)

Healthy Fats

Spreads made with avocados, avocado oil, or extra virgin olive oil contain heart-healthy monounsaturated fatty acids and polyphenols which may reduce inflammation. Healthy fats also increase the satiating power of a meal and can help you feel full for longer. Additionally, certain nutrients require fat for absorption; including a healthy spread on your wrap can help you get the most nutritional bang for your buck! (2, 3)

Quality Protein

Healthy wrap recipes with protein can help you feel satisfied. No matter which protein option you choose, all provide health benefits!

Chicken and turkey are both lean protein sources. They are rich in B vitamins and minerals, such as iron. White meat is considered moderately protective or neutral on cancer risk. (4, 5) We recommend purchasing organic if it is within your budget.

Fish is a quality source of protein that is rich in vitamins and minerals. Fatty fish, like salmon, is high in EPA and DHA omega-3 fatty acids, which is good for heart and brain health.

Eggs provide high quality protein and can contribute omega-3 fatty acids to the diet if fortified or pasture raised. Eggs are rich in the mineral choline, which is important for cognitive development, metabolism, and liver function. (6) Although eggs contain dietary cholesterol, the effects of this intake do not necessarily increase your blood cholesterol. (7)

Beans are one of our favorite foods because they are packed with high quality nutrients. All of the world’s longest lived populations consume beans weekly, if not daily. Beans of all varieties contain plant-based protein, complex carbohydrates, fiber, vitamins, and minerals. These nutrients promote gut health, decrease risk of developing heart disease, cancer, and diabetes, and promote a healthy weight.

Colorful Fruits/Veggies

Fruits, vegetables, and herbs provide fiber, phytochemicals, vitamins, and minerals. The phytochemicals in fruits and vegetables are different from the ones found in animal protein, whole grains, and beans, so it’s important to include lots of healthy wrap fillings for best nutrition!

Healthy Wrap Serving Suggestions

Serve these easy wraps for lunch alongside some fresh fruit to create a balanced meal. Depending on the ingredients you used, you may want to serve some extra veggies on the side. Pair veggies with hummus or a Greek yogurt dip for a boost in nutrition and flavor.

Storage Tips 

If holding the wrap in the refrigerator overnight, take note of the density of your tortilla and the moisture of the spread you used. While some wraps and spreads do fine overnight, others can result in a soggy wrap. If using a soft tortilla, consider placing a “barrier” (lettuce, cheese, or meat) between the spread and the wrap. Alternatively, leave the spread off overnight and add it when you’re ready to eat.

Want more healthy lunch ideas?

Check out this article for easy lunch ideas for work.

Check out this article for vegetarian lunch ideas for kids.

Finally, read through this article for healthy school lunch ideas.

healthy wrap base recipe on a gray plate with strawberries in the background

Healthy Wrap Base Recipe

This is one of the base recipes featured in Part 2 of our Whole Life Meal Plan. This is a fiber-filled, protein-packed, and most importantly – flavorful – wrap recipe that will put your traditional ham and cheese roll-up to shame. Give this healthy wrap base recipe a try, and as always, adjust to YOUR taste!
Prep Time 5 mins
Total Time 5 mins
Course Main Course
Cuisine ANY!
Servings 1 wrap

Ingredients
  

  • 10-12" whole grain wrap or tortilla
  • 1-2 Tablespoons spread* (mashed avocado, hummus, mayo, etc.)
  • 2-3 ounces protein (chicken, cheese, beans, etc.)
  • ½-1 cup fresh fillings (shredded carrots, chopped greens, diced tomato, etc.)
  • Optional flavors (hot sauce, spices, balsamic glaze, etc.)

Instructions
 

  • Cover the whole wheat tortilla with the spread, but not entirely to the edge. Stack the protein and fresh fillings slightly above the center of the tortilla.
  • Stack the protein and fresh fillings slightly above the center of the tortilla. Finish with any optional flavors.
  • Fold the bottom of the tortilla up over the fillings, pull back, tuck in the ends, and then roll tightly. Cut in half if desired. Enjoy!

Notes

*Hummus and nut butter can be used as both a spread and/or protein.
 
See the ingredient substitutions section of the article for more spread, protein, fillings, and flavor ideas.
Keyword Healthy Wrap

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