Wrap: 6 lighter recipes for your routine

Of Syrian-Lebanese origin, the wrap is a perfect food or sandwich for lazy days or for those who want to eat something light and tasty at breakfast , lunch, pre-workout or afternoon snack. If you like practicality, we have selected some recipes for you to prepare at home.

What is wrap?

With a busy routine, eating something tasty and nutritious can be a big challenge, especially with so many fast food restaurants available everywhere. With a wrap, you can prepare rolled snacks with whatever filling you prefer, whether it’s animal protein, vegetable or a combination of both, why not, right?

A wrap is a thin dough made from wholemeal or other grain flour. And best of all, it’s easy to prepare and transport, whether to work or to the gym, making it a versatile food for any time of day.

6 practical and tasty wrap recipes

Feeling a little hungry? No problem! We’ve put together some ideas for practical and tasty wrap recipes for you to prepare at home and eat whenever and wherever you want.

1 – Tuna wrap

Ingredients

• 1/2 chopped onion;
• 3 cloves of minced garlic;
• Olive oil to taste;
• 1 can of tuna;
• 3 tablespoons of ricotta cream;
• 1 sheet of wrap bread;
• 1 grated carrot;
• Green salad to taste;
• Salt to taste.

Preparation Method:

In a pan, add the olive oil, garlic and onion. Sauté until golden.

Then drain the water from the tuna and place in the pan. Sauté.

After sautéing, add the ricotta cream and mix.

In a frying pan, heat the bread sheet on both sides.

Add two spoons of the filling and add the carrot, olive oil, salad and seasonings to taste.

Roll it up tightly and eat immediately.

2 – Shredded chicken wrap

Ingredients

• 1 wrap dough;
• 1 tablespoon of cream cheese;
• 100 g shredded chicken;
• 1 handful of curly lettuce;
• 1 chopped tomato.

Preparation Method:

First, place the wrap dough in the frying pan to heat on both sides.

Then spread the cottage cheese using a spoon or spatula.

Then, add the lettuce leaves, carrot, tomato and shredded chicken.

Roll it up well before eating.

Ready!

3 – Turkey breast wrap

Ingredients

• 100 g of chopped smoked turkey breast;
• 1/2 green pepper cut into small cubes;
• 2 tablespoons of mayonnaise;
• 1/2 chopped tomato;
• 1 tablespoon chopped chives;
• 1 wrap dough;
• 4 chopped curly lettuce leaves.

Preparation Method:

In a bowl, place the turkey breast, bell pepper, tomato and chives. Mix well.

Then add two spoons of mayonnaise and mix.

Then, take the wrap dough and add the filling in the center.

Add the chopped lettuce leaves on top and roll up.

Serve immediately.

4 – Vegetarian wrap

Ingredients

• 1 wholemeal wrap;
• 1 tablespoon of cooked chickpeas;
• 2 small grated carrots;
• 1 cucumber in thin strips;
• 3 cherry tomatoes, cut in half;
• 1 lettuce leaf;
• 1 cup of natural yogurt;
• Juice of 1 lemon;
• 1 pinch of salt.

Preparation Method:

After soaking and cooking the chickpeas, it's time to prepare the filling.

In a medium bowl, place the plain yogurt, lemon juice, salt and black pepper. Set aside.

In a frying pan, place the wrap dough to heat on both sides.

Then add the chickpeas, carrots, cucumber, tomato and lettuce.

On top, add the sauce prepared previously.

Roll up the dough and serve immediately.

5 – Mushroom wrap

Ingredients

• 50 g of chopped mushrooms;
• 50 shimeji mushrooms;
• 1 tablespoon of butter;
• 1 squeezed lemon;
• 2 lettuce leaves;
• 1 disc of wholemeal wrap dough;
• 1 cup grated cheese.

Preparation Method:

In a frying pan, add the butter and sauté the mushrooms.

When sautéed, remove from heat and add lemon juice and salt. Mix and set aside.

Take the wrap dough, place the lettuce leaf.

On top, add the sautéed mushrooms and sprinkle the grated cheese.

Roll and serve.

6 – Protein wrap

Ingredients:

• 1 whole wheat wrap
• 100g grilled and shredded chicken breast
• 1 slice of low-fat cheese
• Lettuce leaves to taste
• 1/2 grated carrot
• 2 tomato slices
• 1 tablespoon plain yogurt (optional)
• Salt and pepper to taste

Preparation Method:

1. Heat the wrap slightly in a frying pan so that it becomes more flexible.
2. Spread plain yogurt over the wrap if you want a creamy touch.
3. Distribute the shredded chicken evenly over the wrap.
4. Add the slice of low-fat cheese on top of the chicken.
5. Add the lettuce leaves, grated carrot and tomato slices.
6. Season with salt and pepper to taste.
7. Roll the wrap carefully, tucking in the ends to prevent the filling from escaping.
8. Cut in half and serve immediately.

This wrap is a healthy, protein-rich option, ideal for a light, nutritious meal.