For busy people who want a quick grab-n-go meal, sandwich wraps are the perfect choice. Using only simple ingredients that you have on hand, you can put together delicious and healthy meals in minutes. They are perfect for breakfast, lunch, dinner, and even snacks whenever you are short on time or energy.
It's really simple to put a sandwich wrap together. Here is a basic recipe that you can use and adjust to your taste or to whatever you have on hand in your refrigerator or cupboards. Place the ingredients that you choose in layers down the center of the wrap, leaving an inch or so at the bottom to close the bottom when you are done filling the wrap sandwich.
1. The type of wrap you choose can be anything from soft tortilla shells (plain, whole grain, flavored varieties like spinach, tomato, etc.), kale leaves (just be sure to cut out the hard stem and use the soft leafy portion and use raw or steamed), or large lettuce leaves, or even some steamed cabbage leaves.
2. Choose a flavorful spread. This is the base upon which all your other ingredients will be placed. Spread on some of your chosen spread as thin or as thick as you like over the wrap you have picked. You might like to try any of the following ideas for spreading on your wrap: Greek style plain yogurt, pesto (basil pesto, artichoke pesto, roasted red pepper or olive pesto), hummus (regular, roasted garlic, roasted red pepper, dill or lemon), or plain cream cheese (regular or whipped style).
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. Add some vegetables or fruit to the wrap. This is a painless way to get vegetables and fruit in your diet. Place your chosen vegetables or fruit on top of your filling. Here are some simple and flavorful suggestions:
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: diced or sliced apples or pears, peach slices, sliced strawberries or mango, raisins or dried fruit of choice, cubed papaya, etc.
5. Add an extra layer of flavor. These are food items that boost the flavor of your sandwich wrap. Use as much and as many as you would like. Here are a few ideas for flavor accents to add depending on the type of wrap you are creating.
Crunchy/Salty/Spicy Flavor Toppings: chopped nuts, salsa, pickle relish, a little chopped fresh herbs of choice like mint, oregano, basil, cilantro or dill, a sprinkling of soy sauce, peanut sauce, oyster sauce, or cooked and crumbled bacon bits (regular or vegetarian)
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.
After all the ingredients have been added to the wrap, simply fold up the bottom flap and then carefully fold in the sides to close the sandwich and enjoy.
Sandwich wrap ideas are easy to come up with and here are a few quick meal ideas to get you going.
- tomato flavored tortilla wrap, bottled marinara sauce, provolone cheese slices, cheddar cheese slices, pepperoncini rings, spinach leaves, pine nuts
- whole grain tortilla wrap, tahini, chayote slices, chunky applesauce mixed with some plain, Greek yogurt, cinnamon
- spinach flavored tortilla wrap, garlic hummus, grilled chicken slices, thinly sliced cucumber, sliced apples, chopped fresh mint
- whole grain tortilla wrap, almond butter, sliced peaches, sliced strawberries, honey, cinnamon
- spinach flavored tortilla wrap, basil pesto, cooked vegetarian sausage links sliced lengthwise, shredded cheddar cheese, diced tomatoes
- lettuce leaf, mustard, deli ham slices, roasted red pepper slices, goat cheese
- whole grain tortilla wrap, Dijon mustard, scrambled egg, marinated artichoke hearts (drained and chopped), sour cream, pitted and chopped green olives
- whole grain tortilla wrap, oyster sauce, baked tofu (thinly sliced), sliced radishes, sauerkraut (drained), chopped peanuts - 30289
It's really simple to put a sandwich wrap together. Here is a basic recipe that you can use and adjust to your taste or to whatever you have on hand in your refrigerator or cupboards. Place the ingredients that you choose in layers down the center of the wrap, leaving an inch or so at the bottom to close the bottom when you are done filling the wrap sandwich.
1. The type of wrap you choose can be anything from soft tortilla shells (plain, whole grain, flavored varieties like spinach, tomato, etc.), kale leaves (just be sure to cut out the hard stem and use the soft leafy portion and use raw or steamed), or large lettuce leaves, or even some steamed cabbage leaves.
2. Choose a flavorful spread. This is the base upon which all your other ingredients will be placed. Spread on some of your chosen spread as thin or as thick as you like over the wrap you have picked. You might like to try any of the following ideas for spreading on your wrap: Greek style plain yogurt, pesto (basil pesto, artichoke pesto, roasted red pepper or olive pesto), hummus (regular, roasted garlic, roasted red pepper, dill or lemon), or plain cream cheese (regular or whipped style).
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. Add some vegetables or fruit to the wrap. This is a painless way to get vegetables and fruit in your diet. Place your chosen vegetables or fruit on top of your filling. Here are some simple and flavorful suggestions:
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: diced or sliced apples or pears, peach slices, sliced strawberries or mango, raisins or dried fruit of choice, cubed papaya, etc.
5. Add an extra layer of flavor. These are food items that boost the flavor of your sandwich wrap. Use as much and as many as you would like. Here are a few ideas for flavor accents to add depending on the type of wrap you are creating.
Crunchy/Salty/Spicy Flavor Toppings: chopped nuts, salsa, pickle relish, a little chopped fresh herbs of choice like mint, oregano, basil, cilantro or dill, a sprinkling of soy sauce, peanut sauce, oyster sauce, or cooked and crumbled bacon bits (regular or vegetarian)
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.
After all the ingredients have been added to the wrap, simply fold up the bottom flap and then carefully fold in the sides to close the sandwich and enjoy.
Sandwich wrap ideas are easy to come up with and here are a few quick meal ideas to get you going.
- tomato flavored tortilla wrap, bottled marinara sauce, provolone cheese slices, cheddar cheese slices, pepperoncini rings, spinach leaves, pine nuts
- whole grain tortilla wrap, tahini, chayote slices, chunky applesauce mixed with some plain, Greek yogurt, cinnamon
- spinach flavored tortilla wrap, garlic hummus, grilled chicken slices, thinly sliced cucumber, sliced apples, chopped fresh mint
- whole grain tortilla wrap, almond butter, sliced peaches, sliced strawberries, honey, cinnamon
- spinach flavored tortilla wrap, basil pesto, cooked vegetarian sausage links sliced lengthwise, shredded cheddar cheese, diced tomatoes
- lettuce leaf, mustard, deli ham slices, roasted red pepper slices, goat cheese
- whole grain tortilla wrap, Dijon mustard, scrambled egg, marinated artichoke hearts (drained and chopped), sour cream, pitted and chopped green olives
- whole grain tortilla wrap, oyster sauce, baked tofu (thinly sliced), sliced radishes, sauerkraut (drained), chopped peanuts - 30289
About the Author:
Laura Cokherell, an avid cook, maintains her site at www.quick-salad-recipes.com, offering simple solutions to meal preparation for everything from breakfast to dessert, including more of these sandwich wraps. Creating fresh and healthy meals has never been so easy with these quick recipes that use just a few ingredients, simple preparation, and natural food.
