Healthy Lunch Wraps

Whole wheat tortillas: A healthier alternative to regular tortillas, offering more fiber and nutrients.

Cooked chicken breast: Shredded for easy incorporation into the wrap, providing lean protein.

Mixed greens: A blend of leafy vegetables for added vitamins and minerals.

Avocado: Sliced for a creamy texture and healthy fats.

Cherry tomatoes: Halved for a burst of freshness and color.

Greek yogurt: Used for the dressing, providing a creamy texture and a boost of protein.

Lemon juice: Adds a tangy flavor to the dressing.

Olive oil: Used in the dressing for a smooth consistency and healthy fats.

Salt: Enhances the overall flavor of the dressing.

Black pepper: Adds a hint of spice to the dressing.

To ensure your tortillas stay pliable and easy to roll, warm them slightly before assembling the wraps. You can do this by placing them in a dry skillet over medium heat for about 15-20 seconds on each side. This will make them more flexible and less likely to tear when you roll them up.

• whole wheat tortillas - Substitute with lettuce leaves: Lettuce leaves provide a low-carb and gluten-free alternative while still offering a sturdy base for the wrap.

• cooked chicken breast - Substitute with tofu: Tofu is a great plant-based protein source and can be seasoned similarly to chicken.

• mixed greens - Substitute with spinach: Spinach is nutrient-dense and offers a similar texture and flavor profile to mixed greens.

• avocado - Substitute with hummus: Hummus provides a creamy texture and healthy fats, similar to avocado.

• cherry tomatoes - Substitute with red bell peppers: Red bell peppers add a sweet crunch and are rich in vitamins, similar to cherry tomatoes.

• greek yogurt - Substitute with cottage cheese: Cottage cheese offers a similar creamy texture and is high in protein.

• lemon juice - Substitute with lime juice: Lime juice provides a similar tangy flavor and acidity to lemon juice.

• olive oil - Substitute with avocado oil: Avocado oil has a similar healthy fat profile and mild flavor, making it a good substitute for olive oil.

• salt - Substitute with sea salt: Sea salt can be used in the same quantity and offers a similar taste.

• black pepper - Substitute with white pepper: White pepper provides a similar spiciness and can be used interchangeably with black pepper.

• To keep your healthy lunch wraps fresh, wrap each one individually in foil or parchment paper. This helps maintain their shape and prevents the tortillas from drying out.
• Place the wrapped lunch wraps in an airtight container or a resealable plastic bag. This extra layer of protection ensures they stay fresh and prevents any unwanted odors from seeping in.
• Store the container or bag in the refrigerator if you plan to consume the wraps within 2-3 days. The mixed greens and avocado will stay crisp and the chicken will remain flavorful.
• For longer storage, consider freezing the wraps. First, wrap them tightly in plastic wrap to prevent freezer burn. Then, place them in a resealable freezer bag, squeezing out as much air as possible before sealing.
• Label the freezer bag with the date to keep track of their freshness. Healthy lunch wraps can be frozen for up to 2 months without significant loss of quality.
• When ready to eat, thaw the wraps in the refrigerator overnight. If you prefer them warm, you can reheat them in the microwave for 30-60 seconds or in a preheated oven at 350°F (175°C) for about 10 minutes.
• To maintain the texture of the mixed greens and avocado, avoid reheating the wraps too long. A quick warm-up will suffice to bring out the flavors without making the vegetables soggy.
• If you notice any excess moisture after thawing, gently pat the wraps with a paper towel before serving. This will help keep the tortillas from becoming too wet and falling apart.

• Preheat your oven to 350°F (175°C). Wrap the lunch wraps in aluminum foil to prevent them from drying out. Place them on a baking sheet and heat for about 10-15 minutes or until warmed through.

• If you're in a hurry, use a microwave. Place the lunch wraps on a microwave-safe plate and cover them with a damp paper towel. Microwave on medium power for 1-2 minutes, checking halfway to ensure they are evenly heated.

• For a crispy exterior, use a skillet. Heat a non-stick skillet over medium heat. Place the lunch wraps seam-side down in the skillet and cook for 2-3 minutes on each side until they are golden brown and heated through.

• If you have an air fryer, preheat it to 350°F (175°C). Place the lunch wraps in the air fryer basket and cook for 3-5 minutes, checking halfway to ensure they are evenly heated and crispy.

• For a toaster oven, preheat to 350°F (175°C). Wrap the lunch wraps in aluminum foil and place them on the toaster oven rack. Heat for 10-12 minutes or until warmed through.

• Mixing bowl: A large bowl used to combine the ingredients for the dressing.

• Whisk: A utensil used to mix the greek yogurt, lemon juice, olive oil, salt, and pepper together until smooth.

• Cutting board: A flat surface used to slice the avocado and halve the cherry tomatoes.

• Knife: A sharp tool used to cut the avocado and cherry tomatoes.

• Measuring cups: Tools used to measure out the quantities of greek yogurt, lemon juice, olive oil, and other ingredients accurately.

• Spoon: A utensil used to spread the dressing onto the tortillas.

• Tongs: A tool used to handle and place the shredded chicken and mixed greens onto the tortillas.

• Foil: Material used to wrap the tortillas if you plan to serve them later.

• Plate: A flat dish used to lay out the tortillas and serve the wraps.

• Knife: A tool used to slice the rolled-up tortillas in half if desired.

Prepare ingredients in advance: Cook and shred the chicken breast ahead of time. Store it in the fridge for quick assembly.

Use pre-washed greens: Save time by buying pre-washed mixed greens.

Ready-to-eat avocado: Opt for pre-sliced or ready-to-eat avocado to skip the slicing step.

Batch make dressing: Mix a larger batch of the greek yogurt dressing and store it in the fridge for multiple uses.

Assemble in bulk: Lay out all tortillas and assemble multiple wraps at once to save time.