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16 Healthy Wrap Recipes You’ll Want To Make Forever .Sure, let’s dive into some delicious and healthy wrap recipes! Wraps are a fantastic option for a quick, nutritious meal that you can enjoy any time of the day. They are versatile, easy to make, and can be packed with a variety of fresh ingredients. Here are 16 healthy wrap recipes that you’ll want to make forever.
1. Mediterranean Veggie Wrap
Ingredients:
- Whole grain tortilla
- Hummus
- Sliced cucumbers
- Cherry tomatoes, halved
- Red onion, thinly sliced
- Kalamata olives, pitted and sliced
- Feta cheese, crumbled
- Spinach or mixed greens
Instructions:
- Spread hummus over the tortilla.
- Layer with cucumbers, tomatoes, red onion, olives, feta, and greens.
- Roll up tightly and slice in half.
2. Grilled Chicken Caesar Wrap
Ingredients:
- Whole wheat tortilla
- Grilled chicken breast, sliced
- Romaine lettuce, chopped
- Caesar dressing (light)
- Grated Parmesan cheese
- Croutons, crushed
Instructions:
- Toss the chicken, lettuce, dressing, cheese, and croutons together in a bowl.
- Place the mixture in the center of the tortilla.
- Roll up tightly and enjoy.
3. Turkey and Avocado Wrap
Ingredients:
- Spinach tortilla
- Sliced turkey breast
- Avocado, sliced
- Mixed greens
- Tomato, sliced
- Mustard or your favorite spread
Instructions:
- Spread mustard over the tortilla.
- Layer with turkey, avocado, greens, and tomato.
- Roll up and cut in half.
4. Thai Peanut Chicken Wrap
Ingredients:
- Whole wheat tortilla
- Grilled chicken breast, sliced
- Shredded carrots
- Red bell pepper, thinly sliced
- Cucumber, julienned
- Cilantro leaves
- Thai peanut sauce
Instructions:
- Spread a thin layer of peanut sauce on the tortilla.
- Layer with chicken, carrots, bell pepper, cucumber, and cilantro.
- Roll up tightly and enjoy.
5. Black Bean and Avocado Wrap
Ingredients:
- Whole grain tortilla
- Black beans, rinsed and drained
- Avocado, sliced
- Corn kernels
- Cherry tomatoes, halved
- Red onion, diced
- Lime juice
- Cilantro
Instructions:
- In a bowl, mix black beans, corn, tomatoes, red onion, lime juice, and cilantro.
- Spread the mixture over the tortilla.
- Add avocado slices on top.
- Roll up and enjoy.
6. Smoked Salmon and Cream Cheese Wrap
Ingredients:
- Whole wheat tortilla
- Cream cheese
- Smoked salmon
- Cucumber, thinly sliced
- Red onion, thinly sliced
- Capers
- Fresh dill
Instructions:
- Spread cream cheese over the tortilla.
- Layer with smoked salmon, cucumber, red onion, capers, and dill.
- Roll up and slice into bite-sized pieces if desired.
7. Hummus and Veggie Wrap
Ingredients:
- Spinach tortilla
- Hummus
- Shredded carrots
- Sliced bell peppers (any color)
- Cucumber, julienned
- Spinach leaves
- Sprouts
Instructions:
- Spread hummus over the tortilla.
- Layer with carrots, bell peppers, cucumber, spinach, and sprouts.
- Roll up tightly and enjoy.
8. Greek Chicken Wrap
Ingredients:
- Whole grain tortilla
- Grilled chicken breast, sliced
- Tzatziki sauce
- Sliced cucumber
- Cherry tomatoes, halved
- Red onion, thinly sliced
- Feta cheese
- Romaine lettuce
Instructions:
- Spread tzatziki sauce over the tortilla.
- Layer with chicken, cucumber, tomatoes, red onion, feta, and lettuce.
- Roll up and enjoy.
9. BBQ Tofu Wrap
Ingredients:
- Whole wheat tortilla
- Firm tofu, cubed and grilled
- BBQ sauce
- Coleslaw mix (cabbage and carrots)
- Cilantro
Instructions:
- Toss grilled tofu cubes in BBQ sauce.
- Place tofu, coleslaw mix, and cilantro in the center of the tortilla.
- Roll up and enjoy.
10. Spicy Tuna Wrap
Ingredients:
- Whole grain tortilla
- Canned tuna, drained
- Greek yogurt
- Sriracha sauce
- Celery, diced
- Red onion, diced
- Spinach leaves
Instructions:
- Mix tuna, Greek yogurt, Sriracha, celery, and red onion in a bowl.
- Spread the mixture over the tortilla.
- Add spinach leaves on top.
- Roll up and enjoy.
11. Falafel Wrap
Ingredients:
- Whole wheat tortilla
- Falafel balls, cooked and crumbled
- Hummus
- Cucumber, sliced
- Tomato, sliced
- Red onion, thinly sliced
- Tzatziki sauce
- Lettuce
Instructions:
- Spread hummus over the tortilla.
- Layer with crumbled falafel, cucumber, tomato, red onion, tzatziki sauce, and lettuce.
- Roll up and enjoy.
12. Sweet Potato and Black Bean Wrap
Ingredients:
- Whole grain tortilla
- Roasted sweet potatoes, diced
- Black beans, rinsed and drained
- Corn kernels
- Avocado, sliced
- Salsa
- Cilantro
Instructions:
- Mix sweet potatoes, black beans, corn, and salsa in a bowl.
- Spread the mixture over the tortilla.
- Add avocado slices and cilantro on top.
- Roll up and enjoy.
13. Egg and Spinach Breakfast Wrap
Ingredients:
- Whole wheat tortilla
- Scrambled eggs
- Fresh spinach leaves
- Avocado, sliced
- Salsa
Instructions:
- Spread scrambled eggs over the tortilla.
- Add spinach, avocado, and salsa on top.
- Roll up and enjoy.
14. Shrimp and Avocado Wrap
Ingredients:
- Whole grain tortilla
- Cooked shrimp, peeled and deveined
- Avocado, sliced
- Mixed greens
- Red onion, thinly sliced
- Lime juice
- Cilantro
Instructions:
- In a bowl, toss shrimp with lime juice and cilantro.
- Place shrimp, avocado, greens, and red onion in the center of the tortilla.
- Roll up and enjoy.
15. Roasted Veggie Wrap
Ingredients:
- Whole wheat tortilla
- Roasted bell peppers
- Zucchini, sliced and roasted
- Eggplant, roasted
- Hummus
- Spinach leaves
Instructions:
- Spread hummus over the tortilla.
- Layer with roasted vegetables and spinach.
- Roll up and enjoy.
16. Apple and Cheddar Wrap
Ingredients:
- Whole wheat tortilla
- Apple, thinly sliced
- Cheddar cheese, sliced
- Spinach leaves
- Dijon mustard
Instructions:
- Spread Dijon mustard over the tortilla.
- Layer with apple slices, cheddar cheese, and spinach.
- Roll up and enjoy.
Tips for Making the Perfect Wrap:
- Warm Your Tortilla: Slightly warming your tortilla in the microwave or on a skillet makes it more pliable and easier to roll without cracking.
- Don’t Overfill: To ensure a tight wrap, avoid overloading with ingredients. A moderate amount will make rolling easier.
- Layer Wisely: Place heavier or more solid ingredients like proteins and vegetables first, then add sauces or softer ingredients on top.
- Roll Tightly: Start rolling from one edge, tucking in the sides as you go to keep everything inside.
- Use a Wrap Holder: If eating on the go, using a wrap holder or parchment paper can help keep the wrap intact and prevent spills.
These wrap recipes offer a diverse range of flavors and ingredients to keep your meals exciting and nutritious. Enjoy experimenting with these recipes and feel free to customize them to your taste!