Description
Healthy Lunch Wraps are quick, customizable wraps filled with lean protein, fresh veggies, and a flavorful spread. They’re perfect for a nutritious on‑the‑go lunch or a light meal at home.
Ingredients
- 1 whole wheat or spinach wrap (or gluten‑free/low‑carb tortilla)
- 3–4 oz lean protein (grilled chicken, turkey, tuna, tofu, or chickpeas)
- 1 cup fresh greens (spinach, romaine, arugula, or mixed greens)
- 1/4 cup cucumber, sliced
- 1/4 cup bell pepper, sliced
- 1/4 cup tomato, sliced
- 2 tablespoons shredded carrot
- 1/4 avocado, sliced
- 2–3 tablespoons hummus, Greek yogurt, mustard, or light spread
- Salt and pepper, to taste
Instructions
- Lay the wrap flat on a clean surface.
- Spread hummus, Greek yogurt, mustard, or your chosen spread down the center of the wrap.
- Layer fresh greens over the spread.
- Add lean protein of choice (grilled chicken, turkey, tuna, tofu, or chickpeas).
- Add sliced veggies (cucumber, bell pepper, tomato, shredded carrot, avocado).
- Season with salt, pepper, and any herbs or spices you like.
- Fold the sides of the wrap inward, then roll it up tightly from the bottom.
- Slice the wrap in half and serve immediately, or wrap it in foil or parchment for later.
Notes
- Keep juicy ingredients (like tomato) toward the center to prevent sogginess if packing ahead.
- Try Mediterranean (hummus, cucumber, tomato, feta) or Tex‑Mex (black beans, corn, salsa) variations.
- Add crunch with sunflower seeds, sliced almonds, or roasted chickpeas.
- Use leftover grilled chicken, roasted veggies, or quinoa to make use of ingredients you already have.
Nutrition
- Serving Size: 1 wrap
- Calories: 320
- Sugar: 5g
- Sodium: 420mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 8g
- Protein: 18g
- Cholesterol: 30mg
