08/30/2025
Healthy Fillings for sandwich wraps:
A good formula is:
Wrap base (gluten-free, grain-free, or whole grain)
Protein
Veggie crunch
Healthy fat
Flavor (herbs, spices, healthy sauce)
Protein-Rich Options
-Grilled chicken breast strips with hummus and spinach
-Turkey slices with avocado, cucumber, and rosemary
(Avoid deli meats if possible, especially if gluten intolerant)
-Tuna or salmon salad with fresh dill, Greek yogurt or mashed avocado instead of mayo
-Hard boiled egg with baby greens and a sprinkle of feta
-Lentils or chickpeas with tahini sauce and roasted veggies
-Black beans, corn, cilantro, and salsa
-White bean dip with roasted or fresh bell peppers and pickled red onions
-Scrambled eggs with avocado and bell pepper slices
Veggie Booster Fillings:
-Spinach, arugula, or spring mix
-Shredded carrots or beets
-Roasted peppers, zucchini, or eggplant
-Sprouts or micro greens (great for extra nutrients)
-Sauerkraut or kimchi (adds probiotics)
Add these itens made with healthy fats:
-Avocado slices or guacamole
-Hummus or homemade bean dip
-Olive tapenade
-Nut/seed butters
-Tahini drizzle
Cheese/Dairy- if tolerated
-Crumbled feta or goat cheese
-Cottage cheese
-Shredded mozzarella or cheddar
-Ricotta
Sweet & Savory Wrap Ideas
-Turkey, apple slices, and brie (or goat cheese)
-Peanut butter (or almond or cashew), banana slices, and chia seeds
-Cottage cheese, berries, and cinnamon
Global-Inspired Combos:
-Mediterranean: hummus, cucumber, tomato, olives, chicken
-Mexican: black beans, salsa, avocado, shredded lettuce
-Asian: grilled shrimp, shredded cabbage, carrots, sesame-ginger drizzle
-Middle Eastern: falafel, tahini, pickled veggies, parsley.
Need help planning healthy menus for you and your family? Come see me at From the Ground Up Therapy and Wellness
