Delicious & Healthy: Whole Wheat Wrap Recipes for Every Meal
Whole wheat wraps are a versatile and healthy alternative to traditional bread, offering a convenient way to enjoy a variety of delicious meals. They are packed with fiber, which aids digestion and helps you feel full for longer, making them a great option for weight management. This article explores a range of creative and satisfying whole wheat wrap recipes, complete with detailed instructions and tips to help you create culinary masterpieces in your own kitchen. From breakfast to dinner and everything in between, you’ll discover how to transform simple ingredients into flavorful and nutritious meals with these easy-to-follow recipes.
## Why Choose Whole Wheat Wraps?
Before diving into the recipes, let’s understand why whole wheat wraps are a healthier choice:
* **High in Fiber:** Whole wheat wraps contain more fiber than white flour tortillas. Fiber aids digestion, regulates blood sugar levels, and promotes satiety.
* **Nutrient-Rich:** They offer a good source of essential nutrients like iron, magnesium, and B vitamins.
* **Lower in Calories:** Compared to some breads, whole wheat wraps can be lower in calories, depending on the size and brand.
* **Versatile:** They can be used for a wide variety of fillings, from savory to sweet.
* **Convenient:** Wraps are easy to prepare and portable, making them perfect for lunches, snacks, and on-the-go meals.
## Essential Tips for Perfect Wraps
Before we jump into specific recipes, here are some key tips for creating the perfect whole wheat wrap every time:
* **Warm the Wrap:** Lightly heating the wrap makes it more pliable and less likely to tear. You can warm it in a dry skillet over medium heat for a few seconds per side, or microwave it for 10-15 seconds.
* **Don’t Overfill:** Overfilling the wrap is a common mistake that leads to messy eating. Start with a moderate amount of filling and adjust as needed.
* **Spread Sauces Evenly:** Evenly distributing sauces and dressings ensures every bite is flavorful and prevents soggy spots.
* **Layer Ingredients Strategically:** Place ingredients that might make the wrap soggy (like tomatoes or cucumbers) closer to the center and away from the edges.
* **Fold Properly:** Fold in the sides of the wrap first, then roll tightly from the bottom up, tucking in the filling as you go. This creates a secure and neat wrap.
* **Use a Sharp Knife:** If you plan to cut the wrap in half, use a sharp knife to avoid tearing it.
## Delicious Whole Wheat Wrap Recipes
Now, let’s get to the exciting part: the recipes! Here are some delicious and nutritious whole wheat wrap ideas for various meals and occasions:
### 1. Mediterranean Chicken Wrap
This wrap is packed with flavor and healthy fats, inspired by the Mediterranean diet.
**Ingredients:**
* 1 whole wheat wrap
* 4 oz cooked chicken breast, shredded or diced
* 1/4 cup hummus
* 1/4 cup crumbled feta cheese
* 1/4 cup chopped cucumber
* 1/4 cup chopped tomatoes
* 1/4 cup Kalamata olives, halved
* 1 tablespoon olive oil
* Salt and pepper to taste
**Instructions:**
1. Warm the whole wheat wrap in a dry skillet or microwave.
2. Spread the hummus evenly over the wrap.
3. Layer the shredded chicken, feta cheese, cucumber, tomatoes, and olives over the hummus.
4. Drizzle with olive oil, and season with salt and pepper.
5. Fold in the sides of the wrap and roll tightly from the bottom up.
6. Cut the wrap in half and serve immediately.
**Tips and Variations:**
* Add a squeeze of lemon juice for extra flavor.
* Substitute grilled halloumi cheese for the chicken for a vegetarian option.
* Include a handful of spinach or arugula for added nutrients.
* Use a different type of hummus, such as roasted red pepper or garlic hummus.
### 2. Black Bean and Corn Salsa Wrap
A vegetarian and vegan-friendly wrap bursting with Southwestern flavors.
**Ingredients:**
* 1 whole wheat wrap
* 1/2 cup black beans, rinsed and drained
* 1/2 cup corn kernels (fresh, frozen, or canned)
* 1/4 cup salsa
* 1/4 avocado, mashed
* 1 tablespoon lime juice
* 1/4 cup chopped red onion
* 1/4 cup chopped cilantro
* Salt and pepper to taste
**Instructions:**
1. Warm the whole wheat wrap in a dry skillet or microwave.
2. In a bowl, combine the black beans, corn, salsa, red onion, and cilantro.
3. Add lime juice, salt, and pepper, and mix well.
4. Spread the mashed avocado over the wrap.
5. Layer the black bean and corn mixture over the avocado.
6. Fold in the sides of the wrap and roll tightly from the bottom up.
7. Cut the wrap in half and serve immediately.
**Tips and Variations:**
* Add a dollop of sour cream or Greek yogurt for extra creaminess (if not vegan).
* Include chopped bell peppers for added crunch and color.
* Sprinkle with a pinch of chili powder for extra heat.
* Use grilled corn for a smoky flavor.
### 3. Turkey and Avocado Wrap
A simple and satisfying wrap perfect for a quick lunch or snack.
**Ingredients:**
* 1 whole wheat wrap
* 4 oz sliced turkey breast
* 1/4 avocado, sliced
* 2 tablespoons cream cheese (or vegan cream cheese alternative)
* 1/4 cup shredded lettuce
* 1 tablespoon Dijon mustard
* Salt and pepper to taste
**Instructions:**
1. Warm the whole wheat wrap in a dry skillet or microwave.
2. Spread the cream cheese evenly over the wrap.
3. Layer the sliced turkey, avocado, and lettuce over the cream cheese.
4. Drizzle with Dijon mustard, and season with salt and pepper.
5. Fold in the sides of the wrap and roll tightly from the bottom up.
6. Cut the wrap in half and serve immediately.
**Tips and Variations:**
* Add sprouts for extra nutrients and texture.
* Use a different type of cheese, such as provolone or cheddar.
* Include sliced tomatoes or cucumbers for added moisture.
* Substitute hummus for cream cheese.
### 4. Breakfast Scramble Wrap
Start your day with a nutritious and delicious breakfast wrap.
**Ingredients:**
* 1 whole wheat wrap
* 2 eggs, scrambled
* 1/4 cup shredded cheese (cheddar, Monterey Jack, or your choice)
* 2 tablespoons cooked bacon or sausage crumbles
* 1/4 cup chopped bell pepper (optional)
* 1 tablespoon salsa or hot sauce (optional)
* Salt and pepper to taste
**Instructions:**
1. Warm the whole wheat wrap in a dry skillet or microwave.
2. Spread the scrambled eggs evenly over the wrap.
3. Sprinkle with shredded cheese, bacon or sausage crumbles, and bell pepper (if using).
4. Drizzle with salsa or hot sauce (if using), and season with salt and pepper.
5. Fold in the sides of the wrap and roll tightly from the bottom up.
6. Cut the wrap in half and serve immediately.
**Tips and Variations:**
* Add spinach or kale for extra nutrients.
* Include diced avocado for creaminess and healthy fats.
* Use a different type of cheese, such as pepper jack for extra spice.
* Add diced onions or mushrooms to the scrambled eggs.
### 5. Hummus and Veggie Wrap
A simple and refreshing vegetarian wrap, perfect for a light lunch or snack.
**Ingredients:**
* 1 whole wheat wrap
* 1/4 cup hummus
* 1/4 cup shredded carrots
* 1/4 cup chopped cucumber
* 1/4 cup sprouts (alfalfa, broccoli, or your choice)
* 1/4 cup chopped bell pepper (any color)
* 1 tablespoon lemon juice
* Salt and pepper to taste
**Instructions:**
1. Warm the whole wheat wrap in a dry skillet or microwave.
2. Spread the hummus evenly over the wrap.
3. Layer the shredded carrots, cucumber, sprouts, and bell pepper over the hummus.
4. Drizzle with lemon juice, and season with salt and pepper.
5. Fold in the sides of the wrap and roll tightly from the bottom up.
6. Cut the wrap in half and serve immediately.
**Tips and Variations:**
* Add a sprinkle of feta cheese for extra flavor (if not vegan).
* Include sliced avocado for creaminess.
* Use different types of vegetables, such as zucchini, eggplant, or roasted vegetables.
* Add a drizzle of tahini for a nutty flavor.
### 6. Spicy Shrimp Wrap
This wrap combines the fresh flavor of shrimp with a spicy kick.
**Ingredients:**
* 1 whole wheat wrap
* 4 oz cooked shrimp, peeled and deveined
* 2 tablespoons sriracha mayo (or regular mayo with a dash of sriracha)
* 1/4 cup shredded lettuce
* 1/4 cup chopped red cabbage
* 1/4 avocado, sliced
* 1 tablespoon lime juice
* Salt and pepper to taste
**Instructions:**
1. Warm the whole wheat wrap in a dry skillet or microwave.
2. In a bowl, toss the cooked shrimp with lime juice, salt, and pepper.
3. Spread the sriracha mayo evenly over the wrap.
4. Layer the shredded lettuce, red cabbage, avocado slices, and shrimp over the mayo.
5. Fold in the sides of the wrap and roll tightly from the bottom up.
6. Cut the wrap in half and serve immediately.
**Tips and Variations:**
* Grill the shrimp for a smoky flavor.
* Add mango salsa for a sweet and spicy twist.
* Include chopped jalapeños for extra heat.
* Use a different type of seafood, such as grilled fish or crabmeat.
### 7. Peanut Butter and Banana Wrap
A simple and satisfying sweet wrap, perfect for a snack or dessert.
**Ingredients:**
* 1 whole wheat wrap
* 2 tablespoons peanut butter (or almond butter)
* 1/2 banana, sliced
* 1 teaspoon honey or maple syrup (optional)
* A sprinkle of cinnamon (optional)
**Instructions:**
1. Warm the whole wheat wrap in a dry skillet or microwave.
2. Spread the peanut butter evenly over the wrap.
3. Layer the sliced banana over the peanut butter.
4. Drizzle with honey or maple syrup (if using), and sprinkle with cinnamon (if using).
5. Fold in the sides of the wrap and roll tightly from the bottom up.
6. Cut the wrap in half and serve immediately.
**Tips and Variations:**
* Add a sprinkle of chocolate chips for extra sweetness.
* Include a dollop of Greek yogurt for added protein.
* Use a different type of nut butter, such as cashew or sunflower seed butter.
* Add sliced strawberries or blueberries for extra flavor and nutrients.
### 8. Buffalo Chicken Wrap
This wrap delivers the classic buffalo chicken flavor in a convenient and portable package.
**Ingredients:**
* 1 whole wheat wrap
* 4 oz cooked chicken breast, shredded
* 2 tablespoons buffalo wing sauce
* 2 tablespoons ranch or blue cheese dressing
* 1/4 cup shredded lettuce
* 1/4 cup chopped celery
**Instructions:**
1. Warm the whole wheat wrap in a dry skillet or microwave.
2. In a bowl, toss the shredded chicken with buffalo wing sauce.
3. Spread the ranch or blue cheese dressing evenly over the wrap.
4. Layer the shredded lettuce, chopped celery, and buffalo chicken over the dressing.
5. Fold in the sides of the wrap and roll tightly from the bottom up.
6. Cut the wrap in half and serve immediately.
**Tips and Variations:**
* Add a sprinkle of crumbled blue cheese for extra flavor.
* Include chopped carrots for added crunch.
* Use grilled chicken for a smoky flavor.
* Adjust the amount of buffalo sauce to your desired level of spiciness.
### 9. Mediterranean Quinoa Wrap
A healthy and hearty vegetarian wrap packed with protein and fiber.
**Ingredients:**
* 1 whole wheat wrap
* 1/2 cup cooked quinoa
* 1/4 cup hummus
* 1/4 cup chopped cucumber
* 1/4 cup chopped tomatoes
* 1/4 cup Kalamata olives, halved
* 1/4 cup crumbled feta cheese
* 1 tablespoon olive oil
* Lemon juice to taste
* Salt and pepper to taste
**Instructions:**
1. Warm the whole wheat wrap in a dry skillet or microwave.
2. Spread the hummus evenly over the wrap.
3. Layer the cooked quinoa, cucumber, tomatoes, olives, and feta cheese over the hummus.
4. Drizzle with olive oil and lemon juice, and season with salt and pepper.
5. Fold in the sides of the wrap and roll tightly from the bottom up.
6. Cut the wrap in half and serve immediately.
**Tips and Variations:**
* Add spinach or arugula for extra greens.
* Include roasted red peppers for added sweetness.
* Substitute halloumi cheese for feta cheese.
* Use a different type of grain, such as couscous or brown rice.
### 10. Sweet Potato and Chickpea Wrap
This vegan wrap is packed with nutrients and satisfying flavors.
**Ingredients:**
* 1 whole wheat wrap
* 1/2 cup roasted sweet potato, diced
* 1/2 cup chickpeas, rinsed and drained
* 2 tablespoons tahini
* 1 tablespoon lemon juice
* 1/4 teaspoon cumin
* 1/4 cup chopped spinach
* 1/4 cup chopped red onion
* Salt and pepper to taste
**Instructions:**
1. Warm the whole wheat wrap in a dry skillet or microwave.
2. In a bowl, combine the tahini, lemon juice, and cumin. Mix well.
3. Layer the roasted sweet potato, chickpeas, spinach, and red onion over the wrap.
4. Drizzle with the tahini dressing, and season with salt and pepper.
5. Fold in the sides of the wrap and roll tightly from the bottom up.
6. Cut the wrap in half and serve immediately.
**Tips and Variations:**
* Add a sprinkle of chili flakes for a touch of heat.
* Include roasted vegetables, such as zucchini or bell peppers.
* Use a different type of bean, such as black beans or white beans.
* Add a drizzle of maple syrup for extra sweetness.
## Storing and Meal Prepping Wraps
Whole wheat wraps are excellent for meal prepping! Here’s how to store and prepare them in advance:
* **Storage:** Wrap individual wraps tightly in plastic wrap or store them in an airtight container in the refrigerator for up to 3 days.
* **Meal Prep:** Prepare all the fillings in advance and store them separately. Assemble the wraps just before eating to prevent them from becoming soggy.
* **Freezing:** While it’s not ideal to freeze fully assembled wraps (as the vegetables can become watery), you can freeze individual ingredients like cooked chicken or beans.
## Conclusion
Whole wheat wraps are a fantastic addition to any healthy eating plan. With their versatility, convenience, and nutritional benefits, they offer endless possibilities for creating delicious and satisfying meals. Experiment with these recipes, get creative with your own fillings, and enjoy the goodness of whole wheat wraps!