Not sure if you're in the mood for a sandwich or salad? Have both! Eat healthy on the move with these delicious chopped-salad wrap recipes.
There's more to a chopped salad than wedges of tomato and slices of cucumber toss atop a bed of lettuce. Take that boring bowl of veggies to the next level
with one of these salad wraps! Not only are they easy to make, they're also a portable, grab-and-go food that can be customized to your palate.
Each of these recipes offers up something unique. Whether you're craving Asian, Latin, or Greek, you're sure to find the wrap for you. Looking to cut back on carbs? Ditch the tortilla, and dig into a salad that will make your taste buds sing.
1. Asian Ramen Peanut Chicken Wrap
Put packaged ramen to good use with this healthy chop that kicks up the conventional college-student staple and turns it into a restaurant-worthy entrée. This salad-turned-wrap brings color to your plate with purple cabbage, crisp green bok choy, and green and orange shreds of broccoli slaw.
The added zing of the sweet-and-spicy peanut dressing make this one meal you don't want to miss!
Ingredients
- Whole-wheat wrap 1 10-inch
- Chicken breast, cooked 5 oz.
- Uncooked ramen noodles, crushed 2 tbsp
- Baby bok choy 1 bunch
- Broccoli slaw 2/3 cup
- Purple cabbage, raw 1/3 cup
- Cucumber 1/3 cup
- Fresh cilantro to taste
Spicy Peanut Dressing
- Powdered peanut butter: 2 tbsp
- Water: 3 tbsp (or enough to make the sauce less thick)
- Low-sodium soy sauce: 1-1/2 tsp
- Raw honey: 1 tsp
- Ginger paste: 1 tsp
- Chili garlic sauce: 1 tsp
- Chinese 5 spice: 1/2 tsp
Directions
- In a bowl, mix together the ingredients for the peanut dressing, and season to taste with sea salt and pepper.
- Place all the salad ingredients on a large cutting sheet. Using the longest, sharpest knife you have, chop the salad to desired thickness.
- Once the salad is chopped, put it in a mixing bowl, then add the peanut dressing. Mix the salad together with a spatula, then place some of the contents on a whole-wheat tortilla. Fold in the sides, and tightly roll up the wrap.
- Enjoy any leftover chopped salad by itself!
Nutrition Facts
- Serving size: 1 wrap with dressing
- Recipe yields 1 serving
- Calories: 598
- Fat: 14 g
- Carbs: 59 g
- Protein: 61 g
Nutrition Facts
- Serving size: Salad with dressing (no wrap)
- Recipe yields 1 serving
- Calories: 398
- Fat: 8 g
- Carbs: 29 g
- Protein: 53 g
2. Latin Salmon Pineapple Wrap
Ditch the usual scoop of deli-counter tuna salad on a bagel! Instead of going for the same old fish, dig into some salmon. Paired with fresh pinapple for a citrus kick, and topped with creamy avocado dressing for a dose of healthy fats, this wrap is something you'll want to sink your teeth into.
Ingredients
- Whole-wheat wrap: 1 10-inch
- Wild salmon fillet, cooked and boneless: 6 oz.
- Endive: 1 cup
- Spinach: 1 cup
- Red bell pepper, chopped: 1/3 cup
- Red onion, chopped: 1/3 cup
- Fresh pineapple, chopped: 1/4 cup
Creamy Avocado Green Chile Dressing
- Small avocado: 1/2
- Extra-virgin olive oil: 2 tbsp
- Whole green chilies, canned with juice: 5 oz.
- Garlic clove: 1
- Cumin: 1-1/2 tsp
- Fresh cilantro: 2/3 cup
- Water: 2 tbsp (or more if thinner dressing is desired)
- Sea salt: 1 pinch
- Coarse-ground pepper: 1 pinch
Directions
- In a food processor, blend together all the ingredients for the creamy avocado green chili dressing until smooth, then season to taste with sea salt and pepper. Place the dressing in an airtight container to enjoy at a later time.
- Place all the salad ingredients on a large cutting sheet. Using the longest and sharpest knife you have, begin to chop up the salad to desired thickness.
- Once the salad is chopped, add it to a mixing bowl and add 1/5 of the dressing, and refrigerate the remaining dressing in a tightly sealed container. Mix the salad together with a spatula, then place some of the contents on a whole-wheat tortilla. Fold in the sides, and tightly roll up the wrap.
- Enjoy any leftover chopped salad by itself.
Nutrition Facts
- Serving size: 1 wrap with dressing
- Recipe yields 1 serving
- Calories: 647
- Fat: 27 g
- Carbs: 49 g
- Protein: 52 g
Nutrition Facts
- Serving size: Salad with dressing (no wrap)
- Recipe yields 1 serving
- Calories: 447
- Fat: 21 g
- Carbs: 19 g
- Protein: 46 g
3. Mediterranean Greek Wrap
You can't go wrong with Greek! This chopped chicken wrap combines olives, tomatoes, cucumbers, and goat-cheese crumbles for an authentic taste with a protein-packed punch. Add some zest with the lemon vinaigrette, and you'll hit all the right notes.
Ingredients
- Whole-wheat wrap: 1 10-inch
- Chicken breast, cooked: 5 oz.
- Goat cheese crumble: 1/8 cup
- Romaine leaves: 3
- Boston (or butter) lettuce: 2/3 cup
- Fresh parsley: 1/3 cup
- Fresh basil: 1/4 cup
- Red onion, chopped: 1/3 cup
- Cucumber: 1/3 cup
- Cherry tomatoes: 5 (cut in halves)
- Kalamata olives, pitted: 5 (optional)
Lemon Vinaigrette
- Lemon juice: 1 lemon
- Extra-virgin olive oil: 2 tbsp
- Oregano, dried: 1/2 tsp
- Garlic, minced: 1 tsp
- Bragg's apple cider vinegar: 1-1/2 tsp
- Sea salt: 1 pinch
- Pepper: 1/8 tsp
Directions
- In a bowl, mix together the ingredients for the lemon vinaigrette, and season to taste with sea salt and pepper.
- Place all the salad ingredients on a large cutting sheet. Using the longest and sharpest knife you have, begin to chop up the salad to desired thickness.
- Once the salad is chopped, add it to a mixing bowl. Add 1/3 of the lemon vinaigrette, and refrigerate the remaining dressing in a tightly sealed container. Mix the salad together with a spatula, then place some of the contents on a whole-wheat tortilla. Fold in the sides, and tightly roll up the wrap.
- Enjoy any leftover chopped salad by itself.
Nutrition Facts
- Serving size: 1 wrap with dressing
- Recipe yields: 1 serving
- Calories: 645
- Fat: 23 g
- Carbs: 48 g
- Protein: 58 g
Nutrition Facts
- Serving size: Salad with dressing (no wrap)
- Recipe yields 1 serving
- Calories: 445
- Fat: 17 g
- Carbs: 18 g
- Protein: 50 g
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