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turkey wrap with apples on blue plate
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Favorite Lunch Wraps

Mix up the offerings for lunch with these easy lunch wraps. They're each fast to make, use straight forward ingredients that are easy to find, and can be made in minutes.
Course lunch
Cuisine American
Prep Time 5 minutes
Cook Time 0 minutes
Total Time 5 minutes
Servings 1
Calories 426kcal

Equipment

Ingredients

Banana Peanut Butter Roll-Up

  • 1 whole wheat tortilla (or flatbread)
  • 2 tbsp peanut butter or sunflower seed butter
  • 1 banana

Raspberry Sunflower Seed Wrap

  • 1 whole wheat tortilla (or flatbread)
  • 2 tbsp sunflower seed butter
  • 1/2 cup raspberries (mashed slightly)

Chicken Salad Wrap

  • 1 whole wheat tortilla
  • 1/2 cup chicken salad
  • 1/4 cup shredded lettuce or sliced bell pepper

Salmon Salad Wrap

  • 1 whole wheat tortilla
  • 1/2 cup wild salmon salad

Ham and Cheese Wrap

  • 1 whole wheat tortilla (or flatbread)
  • 3 slices deli ham
  • 1 cheese stick
  • 1 tbsp mayonaise or mustard

Turkey and Cheese Wrap

  • 1 whole wheat tortilla (or flatbread)
  • 3 slices deli turkey
  • 1-2 slices cheese
  • 1 tbsp mayonaise or mustard
  • 1/4 cup lettuce

Hummus Wrap

  • 1 whole wheat tortilla
  • 1/4 cup hummus
  • 1/4 cup matchstick slices of cucumber (or shredded lettuce or thinly sliced bell pepper)

Cream Cheese, Jam, and Fruit

  • 1 flour tortilla (or flatbread)
  • 2 tbsp cream cheese
  • 2 tbsp all-fruit jam
  • 1/4 cup strawberries, thinly sliced

Shredded Chicken Caesar Wrap

  • 1 whole wheat tortilla
  • 1 tbsp mayonaise
  • 1/4 cup shredded chicken
  • 1/4 cup shredded lettuce
  • 1 tbsp Caesar dressing

Instructions

  • Place wrap on a cutting board. If not at room temperature, warm for 5-10 seconds in the microwave so it's pliable and easy to roll.
  • Spread on any condiments, nut butters, or hummus.
  • Top with the fruit, veggies, and/or protein.
  • Starting at one side, roll up, keeping the tortilla as tight as possible.
  • Use a serrated knife to cut into rounds or just in half, depending on your preference.

Notes

  • Use tortillas labeled "soft" for easiest eating.
  • Wraps at room temperature or very slightly warmed will be easier to roll than cold ones.
  • Roll each as tightly as you can to help them hold together.
  • Put a little of your condiment or sticky ingredient (like peanut butter or hummus) on the edges of the wrap to help it hold together.
  • Slice using a serrated knife.
  • Pair with fruit or veggies or simple sides—as well as water or milk as you like.

Nutrition

Serving: 1g | Calories: 426kcal | Carbohydrates: 56g | Protein: 13g | Fat: 20g | Saturated Fat: 5g | Sodium: 434mg | Potassium: 630mg | Fiber: 8g | Sugar: 19g | Vitamin A: 76IU | Vitamin C: 10mg | Calcium: 101mg | Iron: 2mg