The good & bad of wraps

There’s so much potential for a wrap to be the perfect lunch: veggies, protein, some zingy flavors, all ready to eat quickly in a handy whole grain sleeve, no silverware required!  Unfortunately what you’ll usually find in restaurants and stores is a huge portion of deli meat, mayo spread, and a white tortilla that could be over over 300 calories before anything even goes inside.  And if you choose a vegetarian wrap, there’s usually not enough protein to make a full meal’s serving.  Not worth your time or money!  Instead, try stocking up on some 100% whole grain shells, a variety of veggies, spreads, and some interesting flavor ingredients (fresh herbs, capers, pickles) to make your own unique combo.

Sabra spreads

These are a new spreads from one of the best known hummus companies in the country – Sabra bottles them for easy squirting, and the first ingredient is always chickpeas.  Check out the links below in this RecipeRedux Roundup contest using three of their new flavors – Salt & Pepper, Garlic & Herb, and Honey Mustard – this is a great way to add flavor and help bind your ingredients together!

Wrap hack: 4 components for a winning combo

Flavor, color, and texture variety are all keys to a well-balanced wrap.  Shake on your favorite seasonings, add a vinaigrette, or pop some pickles in to hit the right tasting notes, and choose some soft or cooked and some crispy elements so each bite is interesting.

1. Pick your protein – beans, cheeses, tempeh, leftover meats from roasts or chicken entrees, or canned salmon or tuna are all good options; aim for the portion to provide ~15g.
2. Veggie serving – a serving of vegetables is about the size of your fist, so do not skimp here!  Roasted red pepper, spinach or other greens, cucumber, carrots, cooked eggplant, cucumber…grab at least 2 for color variety.
3. A spread, sauce, or dressing – preferably with an acid element!  My wrap below features a quick-pickled carrot, which counts as part of the veggie volume and really adds some great flavor notes.
4. 100% whole grain wrap, 6-8″ – this is key; the wrap I use here is 8″ and has 6g of protein and 5g of fiber with 210 calories (34g carb) so my meal is clocking in at less than 500 calories (which is a good ball park if you’re in a sedentary job!)

Here’s my combo:

1. Chickpeas lightly sauteed, then crush with half a lemon’s juice (1-15 oz can; 1/3 of the chickpeas per wrap)
2. Roasted red bell pepper (I made my own but canned work too!), cucumber, and quick-pickled shredded carrots
3. Sabra Garlic & Herb Spread (2 Tbsp)
4. 8″ whole wheat wrap

I received free samples of Sabra Spreads mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Sabra and am eligible to win prizes associated with the contest. I was not compensated for my time.