Quick meals are important with the hectic schedules we deal with everyday and sandwich wraps are a great way to make a quick and healthy meal anytime. With just a few ingredients you can create a meal in minutes when you are short on time or just want something simple and flavorful. They are the perfect grab-n-go quick meal.
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. First choose the kind of wrap that you want. Soft tortilla shells come in a wide variety of flavors today such as spinach, tomato, whole grain and more. You may also want to try some kale leaves (raw or lightly steamed) with the stem cut out so you are only using the leafy part or try some 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: 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: cooked and crumbled bacon bits (regular or vegetarian), pickle relish, peanut sauce, a little chopped fresh herbs of choice like mint, basil, dill, oregano, or cilantro, chopped nuts, salsa, oyster sauce, or a sprinkling of soy sauce
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.
When you have everything added to your wrap sandwich, just fold up the bottom flap over your ingredients and then fold in each side, one over the other to close it.
Here are a few easy ideas for some quick and delicious wrap sandwiches.
- tomato flavored tortilla wrap, bottled marinara sauce, provolone cheese slices, cheddar cheese slices, pepperoncini rings, spinach leaves, pine nuts
- whole grain tortilla wrap, peanut butter, canned (drained) fruit cocktail, brown sugar
- spinach flavored tortilla wrap, garlic hummus, grilled chicken slices, thinly sliced cucumber, sliced apples, chopped fresh mint
- whole grain tortilla wrap, cashew butter, sliced mango, sliced strawberries, agave syrup, cinnamon
- spinach flavored tortilla wrap, basil pesto, cooked vegetarian sausage links sliced lengthwise, shredded cheddar cheese, diced tomatoes
- whole grain tortilla wrap, mashed avocado mixed with cumin and a little chili powder, cooked cocktail shrimp, corn kernels and diced celery, prepared salsa, chopped fresh cilantro
- whole grain tortilla wrap, apple butter, shredded sharp cheddar cheese, shredded apples, raisins, nutmeg
- 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
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. First choose the kind of wrap that you want. Soft tortilla shells come in a wide variety of flavors today such as spinach, tomato, whole grain and more. You may also want to try some kale leaves (raw or lightly steamed) with the stem cut out so you are only using the leafy part or try some 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: 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: cooked and crumbled bacon bits (regular or vegetarian), pickle relish, peanut sauce, a little chopped fresh herbs of choice like mint, basil, dill, oregano, or cilantro, chopped nuts, salsa, oyster sauce, or a sprinkling of soy sauce
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.
When you have everything added to your wrap sandwich, just fold up the bottom flap over your ingredients and then fold in each side, one over the other to close it.
Here are a few easy ideas for some quick and delicious wrap sandwiches.
- tomato flavored tortilla wrap, bottled marinara sauce, provolone cheese slices, cheddar cheese slices, pepperoncini rings, spinach leaves, pine nuts
- whole grain tortilla wrap, peanut butter, canned (drained) fruit cocktail, brown sugar
- spinach flavored tortilla wrap, garlic hummus, grilled chicken slices, thinly sliced cucumber, sliced apples, chopped fresh mint
- whole grain tortilla wrap, cashew butter, sliced mango, sliced strawberries, agave syrup, cinnamon
- spinach flavored tortilla wrap, basil pesto, cooked vegetarian sausage links sliced lengthwise, shredded cheddar cheese, diced tomatoes
- whole grain tortilla wrap, mashed avocado mixed with cumin and a little chili powder, cooked cocktail shrimp, corn kernels and diced celery, prepared salsa, chopped fresh cilantro
- whole grain tortilla wrap, apple butter, shredded sharp cheddar cheese, shredded apples, raisins, nutmeg
- 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
About the Author:
For fresh, nutritious, and simple recipes, like these sandwich wraps, visit www.quick-salad-recipes.com. This free recipe site is filled with easy solutions for everyday meal planning from breakfast to dessert. Enjoy low-cost meals created with quick recipes that use natural food, short lists of ingredients, and simple preparation.
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