Lunch Wrap Recipes

Wraps are an amazing lunch option, often including lean protein, vegetables and have an endless amount of combinations you can try so you never get bored! You can also swap out the ‘wrap’ for different types of lettuce to cut down on carbs and calories while keeping all the flavor

Lots of different styles and flavor combinations, try some you like the look of and add your own twist. Enjoy! I hope you like all these healthy recipes

BBQ Chicken and Slaw Wrap

• 1 medium sized whole grain tortilla
• 2 ounces sliced chicken (or turkey)
• 2 tablespoons barbeque sauce
• ½ cup broccoli slaw or shredded cabbage and carrots
• 1 teaspoon cider vinegar
• ½ teaspoon honey

1. Toss vegetables with 1 teaspoon cider vinegar and ½ teaspoon honey and drain
2. Spread half of the BBQ sauce on tortilla, lay on slices of chicken spread with remaining BBQ sauce and top with slaw
3. and roll up burrito style. Chill until you eat.

Raw Wraps Tips

What works best…
• The first layer should be dry ingredients like lettuce, sprouts, rice, quinoa, fresh veggies.
Thick spreads like hummus, mayo or guacamole can go directly onto the wrap to be eaten
right away.
• The second layer should be moist ingredients like beans, proteins, pickles, relish anything
with some moisture.
• The last layer should be the wet ingredients like salad dressings, sauces, ketchup, mustard, etc.
• Store at room temperature sealed in their bag.
• You can fold them into a backpack, purse or suitcase to take with you. They travel well.
• Add a healthy fat like avocado, hemp seeds, coconut butter to your sandwich to help
absorb more of the vitamin K in both kale & spinach wraps.
• You can use a Panini press or sandwich press so long as it’s coated with oil to lightly crisp
the wraps. Press it for a short time 15-30 seconds.
• You can make a quesadilla but be sure to add oil to the frying pan first. Use medium heat and
watch closely.
• You may microwave to heat.

Flour Tortillas­­ Makes 8, (2.5 oz) tortillas

• 2 ½ cups unbleached all purpose flour (may use 1/3 whole wheat flour)
• 1 teaspoon salt
• 1 teaspoon baking powder
• 2 tablespoons shortening or vegetable oil (optional)
• 1 to 1 ¼ cups warm water
• Cooking spray

1. In a large mixing bowl, blend the white flour, salt and baking powder.
2. Stir in oil and warm water until mixture is blended and sticks together. If dough is too sticky, add small sprinkles
3. of flour and knead lightly to form a smooth dough ball. If dough is dry, add small sprinkles of water (1 teaspoon or
4. dampen hands) and knead until moist.
5. Divide into 12 pieces; shape each into a ball. Let rest covered or in plastic bag for 15­20 minutes or up to
6. overnight (refrigerate dough if kept overnight).
7. With a tortilla press or rolling pin flatten each ball into a thin circle about 8 to 10­ inches across.
8. Spray a griddle with cooking spray; heat medium hot. Bake each tortilla about 1 ½ to 2 minutes per side. Tortilla will have brown speckled spots. Stack, cover and keep warm.

1 Vegetable Tortilla Recipe 230 calories (1 serving)

• 1/4 medium avocado
• 1 tbsp lime juice
• 1 whole wheat tortilla
• 1/2 medium carrot (cut into thin bite-size strips)
• 1/4 small cucumber (cut into thin strips)
• 1/4 small red bell pepper (seeded and cut into thin strips)
• 1 oz chickpeas
• Salt and pepper

1. In a small bowl, mash the avocado with lime juice. Spread mixture over the wrap.
2. Arrange carrot, cucumber, and red pepper strips and chickpeas on top of the avocado mixture, and add a pinch of salt and black pepper.
3. Fold in sides of tortillas and roll up. Cut in half just before serving.

Greek Wrap

• 1 medium sized whole grain tortilla
• 3 tablespoons hummus
• 1 tablespoon feta cheese (crumbled)
• 1 medium leaf (Romaine lettuce or other dark leafy green)
• ¼ medium cucumber (sliced in sticks (peeled if not organic))
• ¼ cup diced (seeded tomato (plum best))

1. Spread half of the hummus on tortilla sprinkle with feta, add lettuce, spread on rest of hummus and top with
2. cucumber and tomato. Roll up burrito style. Chill until you eat.
3. (If making larger quantities, mix all ingredients as for a salad and divide among tortillas to speed up assembly)

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