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.
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. 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. Pick a spread. This will be the flavoring that goes underneath all your ingredients. Spread a layer of your chosen spread over the surface of the wrap. Some simple ideas for spreads are cooked, mashed beans (like black beans, cannellini beans, kidney beans), nut butter, mustard, or cream cheese (either the whipped or regular variety).
3. Choose a filling for the wrap sandwich. Use anything you like, alone or in combination. Place as much of your filling(s) in a strip down the center of the wrap. Try cheese (sliced or shredded), sliced deli meat, leftover cooked chicken (sliced or shredded), canned salmon, tuna, or sardines, etc.
4. Fill up your sandwich wrap with a variety of vegetables or fruit. Here is a great way to get more of these healthy foods into your diet.
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 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: salsa, pickle relish, peanut sauce, oyster sauce, a sprinkling of soy sauce, cooked and crumbled bacon bits (regular or vegetarian), chopped nuts, a little chopped fresh herbs of choice like basil, dill, oregano, mint, or cilantro
Sweet/Spicy/Crunchy Flavor Toppings: a spoonful of marmalade or all-fruit spread, nutmeg or cinnamon, a little chutney, or something crunchy and/or sweet like granola, chopped nuts, mini-chocolate chips, shredded coconut, etc.
Once you have placed all of your ingredients in layers on your wrap, simply fold up the bottom end and then fold in the sides to close the sandwich.
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, peanut butter, sliced pears, blueberries, honey, nutmeg
- lettuce leaf, mustard, smoked turkey slices, chopped sun-dried tomatoes, ricotta cheese
- 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
- tomato flavored tortilla wrap, tomato pesto, cooked and mashed black beans, sliced cucumber, sliced roasted red peppers, shredded cabbage, crumbled goat cheese, sprinkle of dried basil, a drizzle of Italian dressing
Laura Cokherell, a cooking enthusiast, shares a wide variety of budget friendly meal ideas from breakfast to dessert, including more sandwich wraps, at Quick Salad Recipes.com. You will find a large selection of fast recipes for healthy, flavorful, natural meals that require a minimum of ingredients, time, effort and clean-up for the fast-paced world we live in.
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Tags: Kidney Beans, easy lunch ideas, Cream Cheese, Food
