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Sandwich wraps are the perfect quick meals for busy people. For breakfast, lunch, dinner, or even a snack they make meals in minutes and can always be different. With only a few ingredients you can create a flavorful meal-on-the-go anytime.
Here is a basic step-by-step recipe so you can put a sandwich wrap together in minutes. This easy recipe can be adjusted to your taste, the seasons, or to whatever you may have in the refrigerator or cupboards when you make it. Place your chosen ingredients in layers down the center of the wrap, leaving an inch or so at the bottom to close it when you are done.
1. First choose the kind of wrap that you want. Soft tortilla shells come in a wide variety of flavors today such as spinach, tomato, whole grain and more. You may also want to try some kale leaves (raw or lightly steamed) with the stem cut out so you are only using the leafy part or try some large lettuce leaves or even some steamed cabbage leaves.
2. Select a spread for the wrap base. This is what will go underneath all of your ingredients. Spread a layer, as thin or as thick as you like, on the wrap that you have selected. Here are a few ideas for ingredients to spread on your wrap: mayonnaise, cooked sweet potatoes, sour cream, olive tapenade, or plain or flavored cream cheese.
3. Fill the wrap. Choose a single item or a combination of items and place as much as you like down the center of the sandwich wrap. Try tofu (bake and seasoned), cheese (sliced or shredded), leftover cooked chicken or steak, avocado, canned salmon or smoked salmon slices, etc.
4. Pick out some vegetables or fruit to add to your wrap sandwich. Make it a healthy quick meal by adding a variety of these delicious and nutritious foods to your sandwich.
Vegetable Suggestions: select a variety from broccoli slaw, fresh tomato slices or diced tomatoes, shredded lettuce, peeled and thinly sliced jicama, marinated artichoke hearts, shredded cabbage, shredded carrots, sliced mushrooms, sliced scallions, sliced roasted red peppers, sliced sweet bell peppers, very thinly sliced fennel, chopped or diced onion, thinly sliced cucumbers, etc.
Fruit Suggestions: use banana slices, fresh berries, diced or sliced apples or pears, sliced grapes, peach slices, sliced strawberries or mango, raisins or dried fruit of choice, etc.
5. Add a little flavor topping. This just puts a little extra zip into the wrap. Place as much of the flavor topping as you like on your vegetable or fruit layer. Depending on the type of wrap you are making, here are some topping suggestions.
Crunchy/Salty/Spicy Flavor Toppings: cooked and crumbled bacon bits (regular or vegetarian), pickle relish, peanut sauce, a little chopped fresh herbs of choice like mint, basil, dill, oregano, or cilantro, chopped nuts, salsa, oyster sauce, or a sprinkling of soy sauce
Sweet/Spicy/Crunchy Flavor Toppings: nutmeg or cinnamon, granola (use your favorite flavors), chopped nuts, a spoonful of marmalade or all-fruit spread, a little chutney, shredded coconut, mini-chocolate chips, etc.
When you have everything added to your wrap sandwich, just fold up the bottom flap over your ingredients and then fold in each side, one over the other to close it.
A few simple and flavorful wrap sandwich ideas are listed to get you started making these quick meals in minutes.
- whole grain tortilla wrap, mayonnaise, cooked boneless chicken breast (thinly sliced), shredded lettuce, mango chutney
- whole grain tortilla wrap, almond butter, avocado slices, crushed and drained pineapple, brown sugar
- spinach flavored tortilla wrap, garlic hummus, grilled chicken slices, thinly sliced cucumber, sliced apples, chopped fresh mint
- whole grain tortilla wrap, cashew butter, sliced mango, sliced strawberries, agave syrup, cinnamon
- lettuce leaf, mustard, smoked turkey slices, chopped sun-dried tomatoes, ricotta cheese
- whole grain tortilla wrap, tomato pesto, sliced hard-cooked egg, fresh spinach leaves, pitted and chopped black olives, spoonful of sour cream
- whole grain tortilla wrap, apple butter, shredded sharp cheddar cheese, shredded apples, raisins, nutmeg
- whole grain tortilla wrap, mayonnaise, cooked and flaked crabmeat, chopped celery and scallions, lemon zest, diced avocado - 24553
Here is a basic step-by-step recipe so you can put a sandwich wrap together in minutes. This easy recipe can be adjusted to your taste, the seasons, or to whatever you may have in the refrigerator or cupboards when you make it. Place your chosen ingredients in layers down the center of the wrap, leaving an inch or so at the bottom to close it when you are done.
1. First choose the kind of wrap that you want. Soft tortilla shells come in a wide variety of flavors today such as spinach, tomato, whole grain and more. You may also want to try some kale leaves (raw or lightly steamed) with the stem cut out so you are only using the leafy part or try some large lettuce leaves or even some steamed cabbage leaves.
2. Select a spread for the wrap base. This is what will go underneath all of your ingredients. Spread a layer, as thin or as thick as you like, on the wrap that you have selected. Here are a few ideas for ingredients to spread on your wrap: mayonnaise, cooked sweet potatoes, sour cream, olive tapenade, or plain or flavored cream cheese.
3. Fill the wrap. Choose a single item or a combination of items and place as much as you like down the center of the sandwich wrap. Try tofu (bake and seasoned), cheese (sliced or shredded), leftover cooked chicken or steak, avocado, canned salmon or smoked salmon slices, etc.
4. Pick out some vegetables or fruit to add to your wrap sandwich. Make it a healthy quick meal by adding a variety of these delicious and nutritious foods to your sandwich.
Vegetable Suggestions: select a variety from broccoli slaw, fresh tomato slices or diced tomatoes, shredded lettuce, peeled and thinly sliced jicama, marinated artichoke hearts, shredded cabbage, shredded carrots, sliced mushrooms, sliced scallions, sliced roasted red peppers, sliced sweet bell peppers, very thinly sliced fennel, chopped or diced onion, thinly sliced cucumbers, etc.
Fruit Suggestions: use banana slices, fresh berries, diced or sliced apples or pears, sliced grapes, peach slices, sliced strawberries or mango, raisins or dried fruit of choice, etc.
5. Add a little flavor topping. This just puts a little extra zip into the wrap. Place as much of the flavor topping as you like on your vegetable or fruit layer. Depending on the type of wrap you are making, here are some topping suggestions.
Crunchy/Salty/Spicy Flavor Toppings: cooked and crumbled bacon bits (regular or vegetarian), pickle relish, peanut sauce, a little chopped fresh herbs of choice like mint, basil, dill, oregano, or cilantro, chopped nuts, salsa, oyster sauce, or a sprinkling of soy sauce
Sweet/Spicy/Crunchy Flavor Toppings: nutmeg or cinnamon, granola (use your favorite flavors), chopped nuts, a spoonful of marmalade or all-fruit spread, a little chutney, shredded coconut, mini-chocolate chips, etc.
When you have everything added to your wrap sandwich, just fold up the bottom flap over your ingredients and then fold in each side, one over the other to close it.
A few simple and flavorful wrap sandwich ideas are listed to get you started making these quick meals in minutes.
- whole grain tortilla wrap, mayonnaise, cooked boneless chicken breast (thinly sliced), shredded lettuce, mango chutney
- whole grain tortilla wrap, almond butter, avocado slices, crushed and drained pineapple, brown sugar
- spinach flavored tortilla wrap, garlic hummus, grilled chicken slices, thinly sliced cucumber, sliced apples, chopped fresh mint
- whole grain tortilla wrap, cashew butter, sliced mango, sliced strawberries, agave syrup, cinnamon
- lettuce leaf, mustard, smoked turkey slices, chopped sun-dried tomatoes, ricotta cheese
- whole grain tortilla wrap, tomato pesto, sliced hard-cooked egg, fresh spinach leaves, pitted and chopped black olives, spoonful of sour cream
- whole grain tortilla wrap, apple butter, shredded sharp cheddar cheese, shredded apples, raisins, nutmeg
- whole grain tortilla wrap, mayonnaise, cooked and flaked crabmeat, chopped celery and scallions, lemon zest, diced avocado - 24553
About the Author:
For healthy, flavorful, and simple recipes, like these sandwich wraps, visit www.quick-salad-recipes.com. This free recipe site offers easy solutions for everyday meal planning from breakfast to dessert. Enjoy budget friendly meals created with fast recipes that use natural food, short lists of ingredients, and simple preparation.
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