Healthy Tortilla Wrap Recipe
created by
Sarah S. 01/25/2024
"Wrap with sundried tomato tortilla spring mix shredded zucchini and carrot veggie patty and vegan ceaser salad dressing made with chickpeas capers veganaise and mustard. Had a handful of SunChips with this"
"Good for you Sarah! Youve exceeded your weekly target by having 7 protein and fiber-rich dinners thats commendable. Your wrap with sundried tomato tortilla spring mix shredded zucchini and carrot veggie patty and vegan ceaser salad dressing is a well-rounded meal. Its packed with fiber from the veggies and protein from the veggie patty. The chickpeas in your dressing are a smart addition theyre not only a great source of protein but also rich in fiber. And its good to see youre mindful of your snack choice SunChips are a better option compared to many other chips. Keep this thoughtful meal planning going!"
See commentsIngredients
- 4 whole wheat or high fiber tortillas
- 2 cups spring mix greens
- 1 medium zucchini, shredded
- 1 medium carrot, shredded
- 4 veggie patties (preferably high in protein)
- 1/2 cup chickpeas, mashed
- 2 tablespoons capers, chopped
- 1/4 cup veganaise (low-fat if available)
- 1 tablespoon mustard
- Salt and pepper to taste
Instructions
- 1. In a bowl, mix the mashed chickpeas, capers, veganaise, mustard, salt, and pepper to create the vegan Caesar dressing. Set aside.
- 2. Heat a non-stick skillet over medium heat and cook the veggie patties according to package instructions (about 5-7 minutes).
- 3. While the patties are cooking, prepare the vegetables by shredding the zucchini and carrot.
- 4. Warm the whole wheat tortillas in the skillet for about 30 seconds on each side until pliable.
- 5. Assemble the wraps by placing a layer of spring mix, shredded zucchini, shredded carrot, and a veggie patty on each tortilla.
- 6. Drizzle the vegan Caesar dressing over the top, then roll the tortillas tightly to form wraps.
- 7. Slice in half and serve immediately.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 320 kcal |
| Protein | 15g |
| Carbohydrates | 45g |
| Fiber | 10g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Tortilla Wrap Recipe is packed with fiber from the whole wheat tortillas and fresh vegetables, which helps keep you full longer. The chickpeas provide lean protein, making it a balanced meal that supports weight loss. This dish fits well into plant-based diets and is low in added sugars and unhealthy fats, making it a great choice for anyone looking to maintain a healthy lifestyle. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of fresh fruit for a refreshing contrast.
- Pair with a light herbal tea or infused water for a hydrating beverage.
- Garnish with fresh herbs like cilantro or parsley for added flavor.
Recipe Variations and Adjustments
healthy tortilla recipe
Use a variety of colorful vegetables to enhance the nutritional profile.
high protein tortilla recipe
Incorporate additional protein sources like quinoa or black beans.
high fiber tortilla recipe
Add more shredded vegetables or include legumes like lentils.
whole wheat tortilla recipe
Ensure to use 100% whole wheat tortillas for maximum fiber content.
FAQs About This Recipe
Can I make this wrap ahead of time?
Yes, you can prepare the filling in advance and assemble the wraps just before serving.
What can I use instead of chickpeas?
You can substitute chickpeas with white beans or any other preferred legume.
How can I make this recipe gluten-free?
Simply use gluten-free tortillas and ensure all other ingredients are gluten-free.
Can I add more vegetables?
Absolutely! Feel free to add any vegetables you enjoy, such as bell peppers or spinach.
How long can I store leftovers?
Leftovers can be stored in the refrigerator for up to 3 days in an airtight container.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tortilla Wrap Recipe for its perfect balance of flavor and nutrition. Packed with fiber-rich vegetables and a protein-packed veggie patty, it keeps you feeling full and satisfied, making it an excellent choice for weight loss. Plus, it's quick to prepare, making it ideal for busy days or travel. Enjoy a delicious meal that feels indulgent while supporting your health goals!
Recipe created by Fitmate Coach; inspired by Sarah S.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Wrap with sundried tomato tortilla spring mix shredded zucchini and carrot veggie patty and vegan ceaser salad dressing made with chickpeas capers veganaise and mustard. Had a handful of SunChips with this"
"Good for you Sarah! Youve exceeded your weekly target by having 7 protein and fiber-rich dinners thats commendable. Your wrap with sundried tomato tortilla spring mix shredded zucchini and carrot veggie patty and vegan ceaser salad dressing is a well-rounded meal. Its packed with fiber from the veggies and protein from the veggie patty. The chickpeas in your dressing are a smart addition theyre not only a great source of protein but also rich in fiber. And its good to see youre mindful of your snack choice SunChips are a better option compared to many other chips. Keep this thoughtful meal planning going!"