Back to basics…wrap ideas

Sarah O'Brien Nutrition / Back to basics  / Back to basics…wrap ideas

Back to basics…wrap ideas

Wraps are versatile, quick and portable, making them great for those busy days!

They are also easily made into a balanced meal or substantial snack with so many options to include protein, carbohydrates and beneficial fats.

Below are some simple, whole-food-based ideas to give you some inspiration when assembling your wrap…remember; these are just a few examples – do it your way – use up those left overs, start from scratch and include what you feel like or have available today – change it up – toast it or don’t toast it – the wrap world is your oyster – make it yours and enjoy! 🙂

Choose your wrap:

  • Wholegrain wrap or mountain bread
  • Nori sheet
  • Large lettuce leaf ie; iceberg or butter, romaine
  • Left over pancakes/crepes

Choose your spread:

  • Hummus
  • Cashew cheese or cottage cheese
  • Mashed avocado
  • Mashed roasted pumpkin or sweet potato
  • Tzatziki
  • Pesto
  • Veggie dip ie; beetroot

Choose your protein:

  • Cooked chicken/lamb/turkey/beef strips or mince
  • Cooked tofu or tempeh strips
  • Sliced boiled egg
  • Sliced cooked falafel
  • Mashed legumes (ie; lentils, chickpeas, kidney beans etc)
  • Smoked, baked or tinned salmon, tuna, trout

Choose your veggies (sliced or grated):

  • Capsicum
  • Carrot
  • Radish                               
  • Cucumber
  • Leafy greens
  • Purple cabbage
  • Snow peas
  • Tomatoes
  • Pre-cooked veggies ie; broccolini, green beans, asparagus etc

Optional additions:

  • Cooked and cooled brown rice
  • Cooked and cooled quinoa
  • Fresh herbs – parsley, basil, coriander
  • Sesame seeds
  • Sauerkraut                                                      
  • Whole egg mayonnaise (can be used for dipping if you prefer)
  • Soy or tamari (can be used for dipping if you prefer)
  • Your salad dressing or mustard of choice (can be used for dipping if you prefer)
  • Bean sprouts
  • Avocado strips or chunks


  1. Layer your spread onto your wrap, then layer on the protein and veggies
  2. Add any optional additions, roll up and chop in half, quarters, or enjoy as is!

** The ideas above are more savory than sweet – consider other options like mashed banana, berries or sliced peaches combined with a nut or seed butter spread and perhaps a drizzle of honey for a sweeter version…add a sprinkle of coconut or seeds like chia, sunflower or flax to give it a bit of crunch & a further nutrient boost of nourishing fats and oils x

Image by Brigitte Werner from Pixabay


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