Sandwich Wraps - A Quick Meal Made in Minutes

Sandwich wraps are a great way to make a quick meal anytime. With just a few ingredients you can create a meal in minutes when you are short on time or just want something simple and flavorful. They are the perfect grab-n-go quick meal.

It's really simple to put a wrap together. Here is a basic recipe that you can use and adjust to your taste or to whatever you have on hand in your refrigerator or cupboards.

1. First choose the kind of wrap that you want: Soft tortilla shells come in a wide variety of flavors today such as spinach, tomato, whole grain and more.

2. Pick A Spread: This will be the flavoring that goes underneath all your ingredients. Spread a layer of your chosen spread over the surface of the tortilla. Here is a variety of spreads to choose from but let your own imagination and taste guide you.

Hummus - regular, roasted garlic, roasted red pepper, dill or lemon (to name a few)

Sour cream - regular or low-fat

Greek style plain yogurt - regular or low-fat

Mayonnaise - regular or low-fat

Cooked and mashed sweet potatoes - (this gives a nice sweet flavor)

Cream cheese - regular or low-fat (available in various flavors)

You can also get creative and, depending on what your are adding to your wrap, add your own herbs, sweeteners or spices to plain cream cheese.

Some herb and spice suggestions to add to cream cheese:

chive, dill, cilantro, rosemary, cumin, oregano

Some sweet and spicy suggestions:

honey, cinnamon, nutmeg, agave or maple syrup

Cooked and mashed beans: Try using black beans, kidney beans, garbanzo beans or even cannellini beans. Season them first if you like and mash with a fork until you reach the desired consistency. If using canned beans, rinse and drain first and then season and mash as desired.

Nut butter: This is a great flavoring agent and works well with both fruit and vegetable wraps. Try using peanut butter, almond butter, sunflower butter or cashew butter. Local health food stores now carry a good variety of nut butters to choose from.

Pesto: Here is another great flavor addition for sandwich wraps. Choose whatever flavor you prefer. Some great options are basil pesto, artichoke pesto, roasted red pepper and olive pesto.

Mustard: choose your favorite style

3. Choose A Filling: anything you like (use alone or in combination) from sliced deli meat, leftover cooked chicken, cheese (sliced or shredded), tofu (baked and seasoned), tempeh (sliced and sautéed), avocado, hard-cooked eggs, smoked salmon slices, canned or fresh cooked tuna. Place as much of your filling(s) in a strip down the center of the wrap.

4. Add Some Vegetables or Fruit: This is a painless way to get vegetables and fruit in your diet. Place your chosen vegetables or fruit on top of your filling. Here are some simple and flavorful suggestions:

Vegetable Suggestions: shredded lettuce, peeled and thinly sliced jicama, thinly sliced cucumbers, marinated artichoke hearts, shredded cabbage, shredded carrots, fresh tomato slices or diced tomatoes, sliced mushrooms, sliced scallions, sliced roasted red peppers, sliced sweet bell peppers, very thinly sliced fennel, chopped or diced onion

Fruit Suggestions: diced or sliced apples or pears, peach slices, sliced strawberries or mango, raisins or dried fruit of choice

5. Add A Little Flavor Topping: This just puts a little extra zip into the wrap. Place as much of the flavor topping as you like on top of your vegetable or fruit layer. Depending on the type of wrap you are making, here are some topping suggestions:

Crunchy/Salty/Spicy Flavor Toppings: chopped nuts, salsa, pickle relish, peanut sauce, oyster sauce, a sprinkling of soy sauce, a little chopped fresh herb of choice like basil, dill or cilantro

Sweet/Spicy/Crunchy Flavor Toppings: try a little spice like nutmeg or cinnamon or something crunchy and/or sweet like granola, chopped nuts or mini-chocolate chips.

You could also try one of the varieties of chutneys that are now available in most supermarkets.

Once you have placed all of your ingredients in layers on your wrap, simply roll it from one end to the other overlapping at the end to close.

Be careful not to overload the wrap or you will have trouble closing it around your ingredients. If you like to fill your sandwich wraps really full of the ingredients you have chosen, try the bigger size soft tortilla shells. They hold quite a bit and after rolling them closed you can cut them in half. This will make two nice servings or one big serving.

This is a simple way to prepare sandwich wraps. It's fast and easy and so flexible that you can create sandwiches and a quick meal in minutes and be on your way.

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About The Author, Laura Cockerell
If you would like more quick recipes like this one,, please visit where you will find a large selection of salad recipes that are streamlined for speed, flexibility and ease of preparation along with menu planners that provide a wide variety of ideas for quick, simple and flavorful meals for every day of the week throughout the year.