Build Your Own Wraps

Wraps don't always have to be unhealthy! By choosing healthy bases, making your own sauced and incorporating a lot of fresh vegetables, can turn a wrap into a healthy and filling meal. Here are some tips and recipes to get you started!

Pick your Wrap

  • Sprouted grain wrap

  • Coconut wrap

  • Dehydrated veggie wraps

  • Lettuce wrap

Pick your flavour/dressing

  • lemon tahini

  • balsamic

  • spicy

  • italian

  • hummus

  • tomato

  • pesto

  • honey dijon

  • asian inspired

  • but and seed butters

Pick your fillings

  • shredded beets and carrots

  • spiralized cucumber and zucchini

  • avocado

  • broccoli

  • apple

  • spinach

  • romaine

  • arugula

  • parnsnips

  • onion

  • mushrooms

  • bell peppers

  • sprouts

Pick your protein

  • hummus

  • legumes

  • beans

  • fish

  • beeg

  • poultry

  • eggs

  • tofu

  • nut and seed butters

Recipe Inspiration

Coconut Breakfast Wrap


1 egg (or you could do a tofu scramble)

1 tsp  cumin

1 tsp turmeric

1/2 tsp avocado oil

1 cup sliced mushrooms

1 coconut wrap

Optional: other veggies, spinach, hot sauce, etc.


1. Add oil to a frying pan on medium heat and sautee mushrooms for 5 minutes before adding egg

2. Add egg, turmeric and cumin and mix together

3. Serve in a wrap - I like using a coconut wrap (available online or in some health food stores)

Veggie Wrap


1/4 zucchini spiralized

1 tbsp hummus

1/2 avocado sliced

1/4 cup carrot shredded

1/4 cup shredded beet

1/4 cup spinach

1 sprouted wrap


Add all ingredients to a sprouted wrap

Lettuce Wrap


1/4 cup carrot shredded

1 large leaf from a head of iceberg lettuce

1/4 apple, sliced

1/2 cucumber, spiralized

2 radish, sliced

tuna - as much as you want depending on size of meal

optional: avocado slices

Dressing: eat raw or add sea salt and olive oil or honey dijon mustard and balsamic vinegar


Add all ingredients to iceberg lettuce leaf


xo nic

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