Most fast food places and restaurants have at least one wrap on the menu. I automatically assumed that a wrap is a healthier, lower-calorie, or lower-WW point choice, especially when compared to sandwiches served on large pieces of bread or buns.
I was surprised to discover that the calories and WW points can vary greatly. This is mainly influenced by the filling and dressing rather than the tortilla or flatbread. Read on to discover how to make healthy wrap recipes that are both easy and tasty.
Dining Out
If dining out for a fast food wrap, here are the WW point ranges offered by three common restaurants.
- Subway has the lowest WW point options if getting a flatbread wrap. The WW point value ranges widely from 4-18 points. (Note: Subway also offers breakfast wraps)
- Burger King offers four different wraps ranging in WW points from 8-12 points.
- Wendy’s offers two different wraps ranging from 11-14 WW points
How to Make Your Healthy Wrap Recipe
Using classic swaps can lower the points of your wrap and increase its protein and nutritional content.
Here are some of my best pro tips:
- Choose lean cuts of meat instead of fried. Look for keywords such as grilled.
- Add all the vegetables you can.
- Choose lower-fat dressings, such as mustard, instead of mayo. Or ask for packets, and then you can control the amount.
- Vegetarian wraps are also lower points.
- Points can slip in when sauces are added. Watch out for sugar-laden and creamy sauces.
- Many restaurants offer “un-wiches”. This is a great choice since the outer wrap is leaf lettuce instead of bread,
Dining at Home
I love wraps! They are quick to make, filling, and easy to take on the go. My favorite tortillas are the Extreme Wellness or La Banderita Carb Counter brands.
The standard-size tortilla in either brand is typically 1-2 WW points. The La Banderita Carb Counter street taco size is 0 points for one!
Extreme Wellness offers three choices if you like a flavor variety in your tortilla:
- Original High Fiber Lean
- Tomato Basil
- Spinach and Herb
How LaNette Builds a Healthy Wrap
When building a wrap for myself, I follow a basic “blueprint.”
- Determine what will be your base. This could be a tortilla, flatbread, or even large lettuce leaves.
- Decide what vegetables you will add. I often use pre-made salad blends for my veggies. These are quick and already prepped!
- Pick what sauce you want to add to enhance the flavor of your wrap.
Using the above directions, I’ll walk you through building one of my favorite sandwiches as a wrap. Let’s make a BLT wrap!
I prefer the Extreme Wellness tortillas, so one of those will be my base. No BLT is complete without a tad of mayo. Normally, I drizzle the sauce on top of the veggies and meat. But for this wrap, I spread a thin layer of 1 Tbsp light mayonnaise on the tortilla.
Next comes lettuce and tomato. I prefer shredded lettuce and chopped tomatoes. One of the benefits of making wraps is they are easy to customize.
I then break up a couple of slices of crisp pre-cooked bacon. And because I love cheese, I’ll add a serving of shredded cheese.
Examples of my favorite wraps:
- BLT – Bacon, Lettuce, Tomato
- Chicken Bacon Ranch – pro tip, you can substitute bacon bits for bacon)
- Hamburger wrap – to this I add all the burger fixings such as lettuce, tomato, dill pickle, onion, and mustard
- Southwestern egg wrap – made with precooked scrambled eggs with peppers, onions, and salsa.
LaNette’s Seafood Sensation Wrap Recipe
Ingredients
- 1 tortilla whole wheat, light, or low carb
- 3 oz. imitation crab meat
- 1 cup coleslaw blend (shredded cabbage and carrots, no dressing)
- 1 Tbsp light mayonaise
- 1 Tbsp nonfat Greek yogurt
Instructions
- Combine 1 Tbsp of Greek yogurt and 1 Tbsp light mayo together. (Add spices if you like.)
- Stir into 1 cup of coleslaw blend.
- Spread the slaw mixture onto the tortilla.
- Add a serving of imitation crab, roll up, and enjoy.
WW Information
Notes
Nutrition
LaNette’s Peanut Butter & Jelly Wrap to Go
Ingredients
- 1 tortilla whole wheat or low carb
- 2 Tbsp peanut butter natural, or peanut butter powder mixed with water
- 1 Tbsp jelly regular or sugar free, or 1 thinly sliced apple
Instructions
- Spread the tortilla with peanut butter.
- Spread with a thin layer of jelly (or use thin apple slices sprinkled with cinnamon).
- Roll into a wrap and serve.
WW Information
Notes
Nutrition
LaNette’s Copycat Jimmy John’s Unwich
Ingredients
- 2 large lettuce leaves such as Romaine
- 3 oz. oven roasted thinly sliced turkey breast
- 1 cup veggies such as onion tomato, bell pepper, sprouts, pickles, or olives
- 1 Tbsp parmesan cheese
- 1 Tbsp mustard or dressing of your choice, adjust calories or points as needed
Instructions
- Cut the center vein out of the lettuce leaf if necessary. Overlap the lettuce to form a circle.
- Cover with turkey meat.
- Add veggies.
- Top with mustard or your favorite dressing.
- Sprinkle with parmesan.
- Roll up and enjoy.
WW Information
Notes
Nutrition
There’s really no wrong way to make a wrap. As you can see, wraps are very versatile. They can be quick, easy, and nutritious meals on the go.
Wraps are easy to customize to your dietary preferences. As your main course, you can round out your meal by adding veggie sticks, pretzels, or baked chips as a side.
Comment below and tell me some of your favorite wrap variations.
FAQ’s About Healthy Wrap Recipes
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