Wrap Recipe

prepare wrap

Warm the large flour tortilla for 10–15 seconds in a microwave or 20–30 seconds in a dry skillet until pliable. If using pita or whole-wheat alternative, warm briefly.

Lay the warm tortilla flat on a clean work surface or parchment paper. If using rice as a base, spread cooked rice in a thin, even layer down the center (about 1/2 cup).

Layer mixed salad greens down the center over the rice (or directly on the tortilla if not using rice), leaving 1–2 inches clear at the edges for folding.

Add shredded carrots, cucumber, tomatoes, sliced bell pepper, shredded red cabbage, red onion, avocado slices and chopped herbs in even, manageable amounts so the wrap can fold without bursting. Distribute each vegetable across the length of the wrap.

Add your chosen protein on top of the vegetables: grilled chicken (sliced thin), grilled shrimp, pan-seared tofu, roasted chickpeas, or sliced turkey. Use about 3 oz (a palm-sized portion) so the wrap is well balanced.

If using tofu: press 15–30 minutes beforehand, slice into strips, season lightly with salt and pepper and pan-sear in 1 tsp oil over medium-high heat until golden, about 3–4 minutes per side. If using roasted chickpeas, toss with 1/4 tsp salt and a pinch of smoked paprika and warm briefly.

Scatter chosen cheese (feta or shredded cheddar) and toasted seeds or chopped nuts over the protein for texture and flavor.

Drizzle the selected dressing(s) evenly over the assembled ingredients. Typical amounts: 1–2 tbsp tahini dressing or Greek yogurt ranch, or 1 tbsp lemon vinaigrette. Add sriracha or hot sauce to taste (start with 1 tsp).

Squeeze the fresh lime or lemon juice over the filling, drizzle 1/2 tsp olive oil, and season with 1/4 tsp salt and a pinch of black pepper. Toss gently in place by lifting and slightly folding ingredients with a fork to distribute dressing without overstuffing.

Fold the two short sides of the tortilla toward the center, then fold one long side over the filling and roll tightly to enclose. Keep the seam side down and press gently to seal. If the wrap is overfull, remove a small amount of filling before folding.

Optional: For a warm, sealed finish, place the wrapped seam-side down in a heated skillet over medium heat for 1–2 minutes per side until golden and slightly crisp.

Slice the wrap on the diagonal with a sharp knife and serve immediately, or wrap tightly in foil to hold for transport.