Chef Wrap Recipes

Wrap recipes let you get creative with your on-the-go meals! Recent studies have shown that prepackaged frozen meals often have misleading calorie counts and can cost you twice as many calories as you thought! So what’s a busy, health-conscious person to do? Here Chef Dave prepares four quick wrap recipes, so you can make lunch to go and keep track of your calories all at the same time.

First up, Chef Dave satisfies your spicy side with the Mexican chicken wrap, a filling meal in a tortilla that includes chicken, tomatoes, green chillies and sour cream. Next up is his fiber-full black bean wrap that features tangy salsa and sour cream.  Then, he puts a new twist on an old favorite with the Elvis-style peanut butter-banana wrap, an update on a childhood snack that makes it a little easier to put in your briefcase.  Finally, there’s a turkey Caesar pita pocket you’ll for sure find filling.

Mexican Chicken Wrap

2 med tomatoes (chopped)

1 4oz. canned green chillies

1/3 cup green onions (sliced)

1 tbsp fresh cilantro (chopped)

1 tbsp canola oil

1 lb. boneless skinless chicken breast (cut into 1-inch cubes)

2 tbsp water

1 oz. taco seasoning mix

6 whole-wheat tortillas

6 tbsp light sour cream


In large bowl, combine tomatoes, chillies, green onions and cilantro; set aside. Then in a large skillet, heat oil over medium-high heat. Add the chicken and cook for about 2 minutes. Add water and taco seasoning mix; continue to cook until chicken is cooked through. Then mix in tomato mixture to skillet of seasoned chicken.

Place 1/4 cup filling on each tortilla; roll up. Garnish with 1 tablespoon sour cream.

Serves 6.

Per serving: 290 calories, 23 grams protein, 8 grams fat (1 gram saturated), 50 mg cholesterol, 29 grams

carbohydrate, 3 grams fiber, 600 mg sodium


Black Bean Wrap

½ cup low-sodium black beans (canned, drained)

1 tbsp light sour cream

2 tbsp salsa

1 small whole-wheat tortilla


In a small bowl mix black beans, light sour cream, and salsa, cover with plastic wrap and microwave for 2 minutes or until mixture is heated. Next spread mixture on tortilla and fold in half.

Serves 1.

Per serving: 240 calories, 10 grams protein, 4.5 grams fat (1 gram saturated), 5 mg cholesterol, 42 grams carbohydrate, 8 grams fiber, 560 mg sodium

Creamy Peanut Butter and Banana Wrap

1 small whole-wheat tortilla

1 tbsp natural peanut butter

½ a banana (cut lengthwise)


Spread peanut butter over top of tortilla add banana and roll up. This quick and easy recipe is great for a quick snack or fast breakfast.

Serves 1.

Per serving: 220 calories, 6 grams protein, 10 grams fat (1 gram saturated), 0 mg cholesterol, 28 grams

carbohydrate, 4 grams fiber, 150 mg sodium


Turkey Caesar Pocket

2 cups romaine lettuce (shredded)

2 tbsp parmesan cheese (grated)

4 green onions (chopped)

2 tbsp vinegar-based reduced calorie Caesar salad dressing

4 small whole-wheat pitas

1 oz. low-sodium turkey slices

1 avocado (peeled, sliced)

Black pepper (to taste)


In medium bowl, combine lettuce, cheese, green onion and salad dressing. Then stuff each half of pita with ½ cup mixture. Top with 2 slices turkey, avocado, and pepper to taste.

Serves 4.

Per serving: 240 calories, 19 grams protein, 10 grams fat (1.5 grams saturated), 30 mg cholesterol, 23 grams

carbohydrate, 6 grams fiber, 560 mg sodium


Posted in: Articles, Meat, Wraps

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