If not already cooked, prepare 2 cups cooked rice (yields ~2 cups cooked). Season cooked rice lightly with 1/2 tsp salt and 1/2 tbsp lime juice; fluff with fork and keep warm.

Warm tortillas

Heat a large skillet over medium heat with 1 tbsp neutral oil. Warm each whole-wheat tortilla 20–30 seconds per side until pliable and lightly golden. Keep wrapped in a clean towel to stay warm and soft.

Protein (pick one and follow its steps)

Grilled chicken

If using chicken: pat 12 oz chicken breasts dry, season with 1/2 tsp salt, 1/4 tsp black pepper, 1 tsp smoked paprika and 1/2 tsp ground cumin. Heat 1 tbsp olive oil in a skillet over medium-high heat. Cook chicken 4–6 minutes per side (depending on thickness) until internal temperature reaches 165°F (74°C). Let rest 5 minutes, then thinly slice.

Black beans (vegetarian)

If using beans: heat a small saucepan over medium, add 1 tsp olive oil, 1/4 tsp cumin and 1/4 tsp smoked paprika. Add 1 cup drained/rinsed black beans and 2 tbsp water; simmer 3–4 minutes until warmed through. Mash lightly with fork for creamier texture or leave whole.

Pan-seared tofu (vegetarian)

If using tofu: press a 10 oz block firm tofu 15–30 minutes to remove excess water, then slice into 1/2-inch slabs. Toss with 1/4 tsp salt, 1/4 tsp black pepper, 1/2 tsp smoked paprika. Heat 1 tbsp oil in nonstick skillet over medium-high and sear 3–4 minutes per side until golden. Remove and slice into strips.

Toppings (choose three)

Prepare toppings you selected: shred 2 cups romaine, dice 1 cup tomatoes, slice 1 cup cucumber, slice avocado and toss lightly with 1/2 tbsp lime juice to prevent browning, drain 1 cup pickled red onion if using, crumble 1 cup feta if using, chop cilantro. Set toppings in separate bowls for assembly.

Sauces & Seasoning

Make dressing

In a small bowl combine 1/2 cup plain yogurt, remaining 1/2 tbsp lime juice, 1/2 tbsp olive oil, 1/2 tsp cumin, 1/4 tsp smoked paprika, 1/4 tsp salt and 1/4 tsp black pepper. Whisk until smooth. Taste and adjust seasoning. This yields a tangy sauce for drizzling.

Assembly

Place a warmed whole-wheat tortilla on a flat surface. Spoon about 1/2 cup cooked rice down the center of the tortilla, leaving 1–1.5 inches clear at each end.

Add 3–4 oz of your chosen protein (sliced grilled chicken, 1/2 cup seasoned black beans, or 3–4 oz seared tofu) on top of the rice.

Add three chosen toppings (about 1/2 cup total of vegetables) evenly over the protein. Sprinkle crumbled cheese and chopped cilantro if selected.

Drizzle 1–2 tablespoons of the yogurt-lime sauce over the fillings. Add sliced jalapeño if you want heat.

Fold the bottom edge up over the fillings, fold in the sides, and roll tightly to form a mini wrap. If desired, return seam-side down to a hot skillet for 1 minute per side to seal and lightly crisp.

Slice each mini wrap in half on the diagonal and serve immediately. Makes 4 mini roti-wraps.