Description
A simple 10 minute wrap lunch that’s easy to customize for busy workdays. This no-fuss wrap works with tuna, eggs, veggies, or pasta and stays fresh without reheating.
Ingredients
2 whole wheat wraps or tortillas
1 cup protein (tuna, hard-boiled eggs, beans, or leftover pasta)
1 cup fresh vegetables or greens
2–3 tbsp spread (hummus, yogurt, mustard, or avocado)
Salt and black pepper, to taste
Optional: olive oil, lemon juice, herbs, or spices
Instructions
1. Lay wraps flat on a clean surface.
2. Spread hummus, yogurt, mustard, or avocado evenly over each wrap.
3. Add protein evenly across the center.
4. Top with vegetables or greens.
5. Season lightly with salt and pepper.
6. Roll tightly, wrap in parchment or foil, and serve.
Notes
Variation ideas:
– Tuna Wrap: tuna + yogurt + lemon + veggies
– Egg Wrap: mashed hard-boiled eggs + mustard + greens
– Veggie Wrap: hummus + cucumber + peppers + spinach
– Pasta Wrap: leftover pasta + olive oil + tomatoes
To prevent sogginess, avoid heavy dressings or add them just before eating.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Method: No-Cook
- Cuisine: International
Nutrition
- Serving Size: 1 wrap
- Calories: 340
- Sugar: 4g
- Sodium: 420mg
- Fat: 11g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 5g
- Protein: 18g
- Cholesterol: 30mg