5 Healthy Tortilla Wrap Recipes

tuna and spinach wrap recipe

share this post

Tortilla wrap recipes are often seen as a healthy lunchtime option compared to the traditional sandwich.

And there’s good reason for it…

Not only are tortilla wraps lighter, they also have a lower Glycaemic Load which means they are less likely to send your blood sugars on a rollercoaster ride throughout the afternoon, therefore reducing the risk of snacking later on in the day.

What is Glycaemic Load?

Glycaemic Load (GL) is a rating system given to foods based on the amount of carbohydrate they contain and the speed at which they release into the body.

As a general rule Low GL foods are good options to include in your meals.

As you can see from the table below just 1 slice of white bread has a higher GL rating compared to a tortilla wrap. Using 2 slices of bread to make your sandwich therefore has more than double the impact on your blood sugar response compared to a wrap.

glycaemic load of bread chart
chart showing the glycaemic load of different bread options.

When it comes to creating healthy tortilla wrap recipes however you need more than just a Low GL rating…

Including adequate Protein is an important consideration if you want to keep your hunger levels controlled throughout the afternoon.

Making sure you have enough Protein in your tortilla wrap recipes will also help steer your cravings away from the sweet snacks that get offered around the office.

The 5 healthy tortilla wrap recipes below have all been designed to help you create lunch options throughout the week that are quick and easy whilst also offering a high level of nutritional value.

Whether you’re looking for Meat-based, Vegetarian or Vegan options these recipes have you covered.

The Recipes

Chicken, Avocado, Tomato, Spinach & Coriander Wrap

chicken tortilla wrap recipe
chicken, spinach and tomato tortilla wrap recipe.
  • 1/2 Chicken Breast
  • 1/4 Avocado
  • Handful Spinach
  • 1 Small Handful Coriander
  • 2 Cherry Tomatoes
  • 2 Tsp Full Fat Yogurt
  • 1 Seeded OR Wholemeal Wrap

Tuna, Avocado, Chili & Spinach Wrap

tuna tortilla wrap recipe
tuna, spinach and avocado wrap recipe
  • 1/2 Tin Tuna
  • 1/2 Red Chili
  • 1/4 Avocado
  • Handful Spinach
  • 3 Tsp Full Fat Yogurt
  • 1 Seeded OR Wholemeal Wrap

Feta, Avocado, Spinach & Pear Wrap

feta and avocado tortilla wrap recipe
feta, avocado and spinach tortilla wrap recipe.
  • 30g Feta Cheese
  • 1/4 Avocado
  • 1/4 Pear
  • Handful Spinach
  • 1 Tsp Full Fat Yogurt
  • 1 Seeded OR Wholemeal Wrap

Ham, Cheese, Apple & Rocket Wrap

ham and cheese tortilla wrap
ham cheese and spinach tortilla wrap recipe.
  • 30g Cheddar Cheese
  • 1 Slice Ham
  • 1/4 Apple
  • 1 Handful Rocket
  • 1 Tsp Full Fat Yogurt

Peanut Butter, Carrot, Apple & Spinach Wrap

peanut butter tortilla wrap
peanut butter, apple, carrot and spinach tortilla wrap recipe.
  • 1 Tbsp Peanut Butter
  • 1/2 Carrot
  • 1/4 Apple
  • Handful Spinach
  • 1 Seeded OR Wholemeal Wrap

How to roll your wrap

Never rolled a tortilla wrap before?

Check out this step-by-step guide from Epicurious for more guidance.

I suggest using a small amount of yogurt on the wrap to stop it unravelling, as shown below…

how to roll a tortilla wrap
how to roll a tortilla wrap

Snack Combinations

Even with a healthy tortilla wrap recipe to hand you still need to consider what you’re going to include for a snack option to go alongside the star of the show…

Most people slip up with snacks by opting for a piece of fruit by itself.

Although fruit isn’t a bad choice you have to consider that eaten alone a piece of fruit is unlikely to satisfy your hunger levels for very long…soon after you’ll be craving something else.

It’s important to combine a good source of Protein with each of your snacks to help the continued control of your hunger response and hike up your satiety levels post-meal.

Here are my 3-favourite snack combinations to include with the wraps above.

  • Cottage Cheese (150g) + Apple – Approx 16g Protein
  • Houmous (100g) + Apple – Approx 8g Protein
  • 2 Boiled Eggs + Apple – Approx 12g Protein

Ready to learn more?

If you’re ready to take control over your health and wellbeing then I have the perfect place for you to start…

This Digestible Guide to Boosting your Health has been designed to help you make simple changes that generate big results without overhauling your lifestyle.

Get started today by downloading the guide, it takes no longer than 5-minutes to read.

Get The Digestible Guide to Boosting Your Health for Free...
Send me the Digestible Guide.

share this post