PSA: wraps don’t have to be 1000+ calories, ladies!  The right recipe can keep you full and satisfied to help you avoid snacking or feeling “hangry.”   In my opinion, wraps are one of the most versatile meals…all you need to create a stellar wrap is the right components (protein, fiber, and veggies).    Best part?  You probably already have the ingredients in your fridge!  I’m gonna give you 3 easy-to-make, easy-to-store wrap recipes that will hold up in your lunchbox or fridge.

A few tips:

• If you need a little extra fiber in your wrap, add some:
  • Beans, chia seeds, or sweet potatoes (these are just a few examples!)
  • Use high-fiber tortillas for your wraps
• If you get bored with chicken or turkey, you can use:
  • Sausage, bacon, ham, or fish
• To avoid sogginess:
  • Add sauces right before you enjoy the wrap
• When using leftovers to make a wrap:
  • Make sure you have a protein, fiber, and veggie source!

1.) Buffalo Chicken Wrap

This wrap is under 500 calories and takes less than thirty minutes to make – what?!  If you don’t want your wrap to be super spicy, you can substitute the hot sauce for a different sauce that you prefer.  Store the wrap in foil or put in a Tupperware to keep in the fridge.

Yield: 4 servings

Ingredients

• 1 pound boneless skinless chicken breasts
• 2 T olive oil
• 1/2 cup Frank’s Hot Sauce
• 1/2 teaspoon paprika
• 1/2 teaspoon garlic powder
• Pinch of salt
• 4 large flour tortillas
• 1/2 cup blue cheese or ranch dressing
• 2 cups chopped romaine lettuce
• 1/2 cup shredded carrot
• 1/2 sliced avocado
• 1/2 cup shredded cheddar cheese (optional)

Preparation

1. 1. Slice chicken breast into strips.  In a bowl, whisk together olive oil, hot sauce, paprika, garlic powder, and salt.  Add chicken and allow to marinate for at least 10 minutes.
   2. In a large non-stick skillet over medium-high heat, add your chicken strips. Cook for 4-5 minutes or until no longer pink.
   3. Place tortillas on a plate and spread with a thin layer of bleu cheese or ranch dressing. Layer with lettuce, carrots, avocado, and cheese.
   4. Put a few chicken strips down the center of each tortilla. Wrap tightly, like a burrito.

2.) Hummus Veggie Wraps

Who knew you could use hummus for something other than dip?!  These wraps are under 350 calories, full of protein/fiber/healthy fats, and only take about FIVE minutes to prepare!  For meal prepping, slice up all your veggies at the beginning of the week (except for your avocado) and they can be assembled quickly in your wrap!  Store in foil or a Tupperware in the fridge.

Yield: 1 serving

Ingredients

• 1 flavored wrap or tortilla
• 1/3 cup hummus
• 2 slices cucumber (sliced longways)
• A handful of fresh spinach leaves
• Sliced tomato
• 1/4 avocado (sliced)
• Fresh alfalfa or broccoli sprouts
• Fresh microgreens (ex. red cabbage, radish, cilantro, etc.)
• Basil leaves (optional)

Preparation

1. 1. Spread out your hummus in the middle of the wrap (not all the way to the edge!)
   2. Layer your veggies
   3. Fold the wrap like a burrito (tuck in all of the veggies with your first roll and roll up the rest firmly). Cut in half and enjoy!

3.) California Turkey Club Wrap

Wave goodbye to boring turkey sandwiches with this turkey wrap!  These wraps have 5 grams of fiber, 30 grams of protein, and are under 400 calories!  For storage, wrap in foil or keep in a Tupperware and refrigerate.

Yield: 1 serving

Ingredients

• A tortilla (regular, low carb or gluten-free)
• 1 tsp mustard
• 1 tsp mayo
• 2-3 lettuce leaves
• 1 cheese slice (whatever type you prefer!)
• 3 turkey slices
• 2 slices of cooked bacon
• 3-4 small tomato slices
• 2 slices avocado
• Salt and pepper

Preparation

1. 1. Spread mustard and mayonnaise evenly on your tortilla.
   2. Top with lettuce and cheese. Add turkey slices, cooked bacon, avocado, tomato slices down the center of the wrap. Sprinkle salt and pepper on top.
   3. Roll up tightly and slice down the center.

Recipe Links

Buffalo Chicken Wrap – Tastes Better from Scratch

Hummus Veggie Wraps – Foodie Crush

California Turkey Club Wrap – Farm Life DIY

I hope you enjoy these fun, delicious, weight-loss-friendly wraps this week. Let me know which one is your favorite!