Sandwich or Salad? That’s a Wrap!

Sandwich or salad? That's a wrap!

Every day around noon, are you stuck with a rumbling stomach … and lunch indecision? What do you feel like? A sandwich or salad? A couple of thick slices of bread or a large roll might be more carbs or calories than you need. But sometimes a salad just doesn’t sound satisfying. If only there were something in between, with a little less bread, and a little more greens. Well, you can roll those two things together, and call it a wrap! A whole-wheat tortilla is a more reasonable serving of whole grains, and you can pile it with lean protein and lots of colorful veggies. Plus, wraps are ideal for packed lunches. Already in a neat and tidy bundle, they practically pack themselves.  

Ready to roll? Simply place the tortilla on a work surface, arrange the filling ingredients down the center, and season. Then gently roll up the wrap, tucking in the ends like a burrito, if you like. Enjoy right away or wrap in plastic for packing.

Here are four healthy wrap recipes you can really sink your teeth into.

Turkey Club with Avocado & Tomatoes

1 whole-wheat tortilla
¼ avocado, sliced
2 oz (90 g) sliced deli turkey or chicken
1 oz (30 g) turkey bacon, cooked
½ small tomato, sliced
½ cup (½ oz/15 g) baby kale leaves
Freshly ground pepper

297 calories, 22 g protein, 13 g total fat, 4 g saturated fat, 26 g carbs, 7 g fiber, 4 g total sugars, 2 g added sugars, 717 mg sodium

Thai Chicken with Carrots & Purple Cabbage

1 whole-wheat tortilla
3 oz (90 g) sliced grilled chicken
1 tablespoon spicy peanut sauce
1 tablespoon peanuts, toasted
½ cup (1½ oz/45 g) shredded purple cabbage and carrots
Handful fresh cilantro leaves

345 calories, 33 g protein, 14 g total fat, 4 g saturated fat, 23 g carbs, 5 g fiber, 5 g total sugars, 2 g added sugars, 792 mg sodium

Smoked Salmon with Cucumber & Sprouts

1 whole-wheat tortilla
2 tablespoons light cream cheese
1 oz (30 g) smoked salmon
1 large hardboiled egg, sliced
3 thin slices cucumber
3 thin slices red onion
½ cup (½ oz/15 g) alfalfa, broccoli, or other sandwich sprouts

312 calories, 19 g protein, 16 g total fat, 7g saturated fat, 24 g carbs, 4 g fiber, 5 g total sugars, 0 g added sugars, 676 mg sodium

Mediterranean with Hummus & Roasted Veggies

1 whole-wheat tortilla
2 tablespoons hummus
½ cup (4 oz/125 g) roasted red peppers, eggplant, or mushrooms
1 tablespoon feta cheese crumbles
1 tablespoon kalamata olives
½ cup (½ oz/15 g) baby spinach leaves

282 calories, 9 g protein, 15 g total fat, 6 g saturated fat, 28 g carbs, 6 g fiber, 5 g total sugars, 0 g added sugars, 499 mg sodium

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