Most of the calories in a typical lunch sandwich come from the bread and condiments. Using tortilla-like sandwich wraps instead of sliced bread can cut calories and carbs, while skipping fat-laden condiments in favor of lighter spreads can make a lunch wrap even more nutritionally balanced. Wraps also let you pack more nutrient-rich vegetables into your lunch than two slices of bread could hold.
Types of Wraps
Read ingredient panels and nutrition information carefully when you shop for wraps. Some of them have more calories and fat than an equivalent serving of bread, so check your prospective purchase to see how it fits with your diet plan. Low-carb wraps emphasize healthful fiber and incorporate a range of whole grains, but you may find the taste doughy or sharp compared to low-calorie wraps. Low-fat wraps have lower calories but might have a dry texture. Experiment to find the wrap that gives you the best blend of flavor, nutrition and texture.
Traditional Sandwich Fillings
Anything that bread can hold will go in a wrap as well. Layer a wrap with lettuce, tomatoes, lean cold cuts, a slice of cheese and a drizzle of mustard for a wrap with a traditional taste. Sauerkraut and pastrami with a tablespoon or two of Russian dressing makes a reuben wrap; go heavy on the sauerkraut and light on the dressing to make it a more healthful lunch. If you want to make traditional fillings look especially appealing, roll them tightly into a wrap and slice them into pinwheel sandwiches.
World Cuisine Inspirations
Many cuisines have traditional hand-held foods that incorporate unleavened or lightly leavened flatbreads. You can adapt these to wraps and enjoy lively flavor while reaping the benefits of nutrient-rich vegetables and toppings in the wrap. Tortilla-based dishes lend themselves especially well to wraps. A wrapped version of a Greek gyro sandwich could incorporate a layer of thinly sliced lamb with lettuce, tomatoes, onions and yogurt-based tzatziki dip. Stuff a wrap with curried vegetables and chicken for an Indian-inspired lunch. Smoked pork and pickled vegetables with cilantro and a teaspoon of peppery sriracha sauce turns a wrap into a version of a Vietamese banh-mi sandwich.
Meatless Wraps
If you're a vegetarian or just want to go meatless for lunch, fill your wrap with a layer of beans, lentils or slices of tofu to provide you with protein. Stack the wrap with grilled vegetables such as peppers, onions or mushrooms for flavor and fiber. Finish with a sprinkle of cheese to add texture and taste. Avocados contain plenty of healthy fat, so enjoy them on a meatless wrap but slice them thinly to keep calories under control. Replace high-fat condiments with vegetable-based flavor enhancers like sun-dried tomatoes, pesto or tapenade.
Other Wrap Possibilities
If you have the time for a lunch that goes beyond wrap sandwiches, try a wrap as the foundation for a pizza. Because it's already baked and only needs to crisp in the oven, a wrap-based pizza is quick to cook. Precook the wrap until it starts to turn slightly crispy on the edges, then top it with tomato sauce, cheese and vegetables. You can also slice a wrap into wedges and toast it in the oven until the wedges turn crunchy; use these in place of high-fat tortilla chips with a bean dip, guacamole or hummus.
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