It’s a WRAP!

Written by Dietetics Student Kayla Sicotte.

Have you ever wanted to make a quick sandwich wrap, but didn’t know what to add? There are three main components to include when building the perfect wrap for breakfast, lunch, dinner, or even a snack.

  1. Vegetables contain fiber and many nutrients that help protect us against sickness. They also contain fiber which helps with our digestion. Veggies can also help bulk up the wrap, provide a great crunch, and provide a satisfying flavor. Some veggies that go well in wraps are bell peppers, cucumbers, carrots, onions, and leafy greens like arugula, spinach, and kale.
  2. Protein helps keep us full longer. Some examples of protein to add to your wrap are meats like chicken, turkey, or steak. Think about fish protein like tuna salad, too! Plant- based proteins are a fantastic choice like tofu, tempeh, beans, or lentils.
  3. Fats that are best for your wrap are healthy fats, like creamy avocado, tahini (sesame seed paste), or a sauce containing olive oil or canola oil. Using one of those will give your wrap a creamy component and could help to bind together other ingredients!

Look for wraps that say “whole wheat” on the packaging. These are higher in fiber and protein! They are also a great carbohydrate source which provides us with energy.

Give this wrap a try!

Grilled Chicken Avocado Wrap

Ingredients for the Wrap:

  • 1 whole wheat or spinach wrap
  • 1/4 avocado, sliced
  • 1/4 cup mixed greens (such as spinach, arugula, or lettuce)
  • 1/4 cup cherry tomatoes, halved
  • 1/2 grilled chicken breast
  • 2 tablespoons feta cheese, crumbled (optional)
  • 1/2 tablespoon hummus or Greek yogurt

Assemble the Wrap:

  • Lay out the wrap on a clean surface.
  • Spread 1/2 tablespoon of hummus or Greek yogurt onto the wrap.
  • Layer grilled chicken, avocado, mixed greens, cherry tomatoes, and feta cheese evenly over the wrap. Carefully fold in the sides of the wrap, then roll it up tightly from the bottom.
  • Serve: Once assembled, this wrap can be served immediately. If you’re making the wrap ahead of time, wrap it tightly in plastic wrap and store it in the refrigerator. Enjoy your wrap cold or at room temperature.

    This material is funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).

    This institution is an equal opportunity provider.