Wraps Your Way

Recipe Ingredients and Instructions to Download and Print: Wraps Your Way (PDF)

Serves: 1 | Serving Size: 1 wrap


1 teaspoon spread (low-fat mayonnaise, dressing, mustard, or mashed avocado)
1⁄2 cup vegetables, shredded, sliced, or chopped (lettuce, tomato, slaw mix, cucumber, onion, carrot)
1 (8-inch) whole wheat tortilla
1 ounce cooked sliced chicken or beef, 1⁄4 cup tuna, 1 hard-cooked egg, or 1⁄4 cup refried beans
1 tablespoon shredded cheese


  1. Mix the spread and the vegetables together.
  2. Spoon on the meat, egg, or beans
  3. Spread vegetable mixture on tortilla and sprinkle on the cheese.
  4. Roll up and eat or wrap in a paper towel and heat in the microwave for 30 seconds to melt the cheese.


  • 1 ounce of meat is about 1⁄3 the thickness of a deck of playing cards.
  • This recipe’s nutrition facts are based on using low-fat mayonnaise and white chicken meat.

Wraps Your Way Food Nutrition Facts Label