🌯 Wrap
A wrap is a soft flour tortilla rolled around a filling such as grilled chicken, crisp salad and a sauce. It is easy to eat by hand, making it a popular lunch in cafés, office canteens and takeaways. The taste depends entirely on the filling — from spicy chicken to falafel-style or vegetable versions.
Diets
Allergens
Contains (in a typical recipe):
What it is made of
Recipe
Ingredients
- 2 large wheat tortillas (about 60 g each)
- 200 g chicken breast, cut into strips
- 1 tsp paprika and ½ tsp cumin
- 1 tbsp vegetable oil
- A handful of lettuce, shredded
- 1 tomato and ½ cucumber, sliced
- ½ red onion, thinly sliced
- 3 tbsp tomato salsa or chili sauce
- Salt and pepper
Method
- Season the chicken with paprika, cumin, salt and pepper.
- Fry the chicken in the oil over high heat for 6–7 minutes until cooked through.
- Warm the tortillas for a few seconds in a dry pan so they become pliable.
- Spread the sauce in the centre, add lettuce, tomato, cucumber, onion and chicken.
- Fold in the sides, roll up tightly and cut in half to serve.
How to make it lighter
- The tortilla and sauce carry a lot of calories: choose a smaller tortilla and a tomato-based sauce rather than creamy ones.
- Fill half the wrap with salad vegetables and use lean grilled meat.
- Grill or pan-cook the filling with 1 tsp of oil instead of frying it.
History
Rolled flatbreads with fillings are found in many cuisines, from Mexican burritos to Middle Eastern shawarma. The modern café wrap made with a large wheat tortilla became widespread in the United States in the 1990s and then spread worldwide.
Count it in one photo
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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →