It’s a wrap! 5 healthy wrap recipes for the workweek

Here’s a weekday meal hack: Buy a package of corn or flour tortillas for the week and commit to wraps Monday through Friday. Don’t worry —this doesn’t have to mean the same recipe every day. You can change it up with Southwestern wrap recipes, a take on Cobb salad, and lots more.

Southwestern breakfast wrap

Makes 1 serving | Prep: 10 min | Cook: 8 min

Ingredients

• 1 egg plus 2 egg whites, beaten
• Cooking spray
• ⅓ cup canned low-sodium pinto beans
• 1 6-inch yellow corn tortilla
• 2 Tbsp shredded part-skim mozzarella cheese
• Dash of hot sauce

Preparation

• Scramble eggs in pan sprayed with cooking spray. 
• Heat beans separately in microwave for about 30-45 seconds. 
• Spread beans onto tortilla, then fill with eggs, cheese, and hot sauce.

Nutrition 

Calories: 255 | total fat: 9 g | saturated fat: 3 g | sodium: 428 mg | cholesterol: 171 m | total carbohydrates: 23 g | fiber: 4 g | sugars: 2 g | protein: 21 g | potassium: 333 mg

Tip: Swap the egg and egg whites for ½ cup chopped firm tofu sautéed with ⅛ teaspoon turmeric (for yellow color) if desired. Serve with 1-2 cups of your choice of non-starchy vegetable or side to help complete a balanced meal.

Chicken, grape, and walnut wrap

Makes 1 serving | Prep: 5 min | Cook: 0 min

Ingredients

• 3 oz cooked skinless chicken breast, diced 
• ¼ cup plain 2% Greek yogurt
• ¼ cup grapes, halved
• 2 Tbsp chopped walnuts
• Salt and pepper, to taste
• 1 10-inch whole grain tortilla
• 1 cup fresh baby spinach

Preparation

• Combine chicken, yogurt, grapes, walnuts, and salt and pepper. 
• Wrap chicken mixture in tortilla with spinach.

Nutrition

Calories: 467 | total fat: 20 g | saturated fat: 5 g | sodium: 436 mg | cholesterol: 81 mg | total carbohydrates: 34 g | fiber: 6 g | sugars: 9 g | protein: 38 g | potassium: 336 mg

Cobb salad wrap

Makes 1 serving | Prep: 5 min | Cook: 0 min

Ingredients

• 3 cups chopped romaine lettuce
• 1 cup diced tomato
• 2 oz cooked skinless chicken breast, chopped
• 1 hard-boiled egg, chopped
• 1 Tbsp crumbled blue cheese
• 1 strip lean, low-sodium turkey bacon, cooked and crumbled
• 1 10-inch whole grain tortilla

Preparation

• Toss together lettuce, tomato, chicken, egg, cheese, and bacon until well combined. Wrap in tortilla.

Nutrition 

Calories: 454 | total fat: 19 g | saturated fat: 7 g | sodium: 510 mg | cholesterol: 258 mg | total carbohydrates: 38 g | fiber: 7 g | sugars: 9 g | protein: 31 g | potassium: 986 mg

Indian lentil wrap

Makes 1 serving | Prep: 5 min | Cook: 1+ min

Ingredients

• ½ cup canned lentils, rinsed and drained
• ½ tsp curry powder
• 2 Tbsp raisins
• ¾ cup shredded carrots
• ¾ cup chopped zucchini
• 1 6-inch corn tortilla

Instructions

• Mix together lentils, curry powder, raisins, carrots, and zucchini and heat for 60 seconds in microwave. 
• Wrap mixture in tortilla and heat for an additional 10-15 seconds.

Nutrition

Calories: 240 | total fat: 1 g | saturated fat: 0 g | sodium: 377 mg | cholesterol: 0 mg | total carbohydrates: 53 g* | fiber: 8 g | sugars: 14 g | protein: 9 g | add: potassium: 726 mg

*You may need to adjust carbohydrates, depending on your nutritional needs.Try skipping the tortilla and go bowl style!

Turkey and cheddar wrap

Makes 1 serving | Prep: 5 min | Cook: 0 min

Ingredients

• 2 tsp mustard
• 2 6-inch whole grain tortillas
• 4 oz sliced turkey
• ¼ cup 2% fat shredded cheddar cheese
• 1 cup spinach
• ½ cup diced tomato

Preparation

• Spread mustard on tortillas and fill with turkey, cheese, spinach, and tomato.

Nutrition 

Calories: 527 | total fat: 14 g | saturated fat: 3 g | sodium: 445 mg | cholesterol: 91 mg | total carbohydrates: 55 g* | fiber: 13 g | sugars: 5 g | protein: 46 g | potassium 741 mg

*You may need to adjust carbohydrates, depending on your nutritional needs. (Try using just one wrap!)