How to Make Sandwich Wraps

Six Parts:Choosing the ingredientsMeat and fish fillingsVegetable or fruit fillingsOther fillings and seasoningsWrapping the wrapReader suggested wrap combos

Lots of restaurants are offering wraps, basically sandwiches (and sometimes salads) in a tortilla. They're easy to make, though, and require no cooking experience. So stay home or brown bag your lunch and save money, eat healthily, and have fun trying all kinds of different combinations.

Part 1
Choosing the ingredients

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    Choose your ingredients. The next time you're at the market, look for foods you like. A good rule of thumb is that if they would work well in a sandwich, they would work well in a wrap, but because a wrap is enclosed, you can also include things that might not handle well on a sandwich.
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    Lay out a tortilla. The anchor for a good wrap is usually a large flour tortilla, though you can use corn if you prefer them. You may be able to find colorful variations that include things like tomatoes or spinach. If you don't want to buy tortillas, or you can't find them, remember that you can also make your own.
    • Whatever tortilla you use, lay it on a plate or clean cutting board and arrange the contents on top of it.
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    • Warm the tortilla in a pan with a bit of oil, if you want it warm.
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Part 2
Meat and fish fillings

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    Add meats, if you eat them. You can use cold cuts or you can prepare your own meat by grilling, pan-frying, or any other method you want. Don't forget to season the meat if you're cooking it yourself. Chicken, turkey, beef, ham, and pork are casual options.
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    Add seafood, if you like it. Shrimp and fish make good, lighter additions to wraps. You can also use canned tuna or salmon, inside or outside of a tuna salad mixture.
    • Generally, use meats or seafood. Seafood tends to have more of a delicate flavor and texture that can be overwhelmed by heavier meats.

Part 3
Vegetable or fruit fillings

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    Add veggies, pile them high. The sky is the limit, metaphorically, so try all kinds of things. This is a great way to pack some delicious nutrition into a compact package. You can make an entire portable salad right there inside the tortilla if you want.
    • Try lettuce of all kinds, spinach, sprouts, chopped bell pepper (cooked or raw), broccoli (steam it lightly if you prefer), tomatoes, olives, mushrooms, and anything else you like.
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    Try fruits, fresh or dried. While they're not as frequent an addition to sandwiches or salads, you may find you like the bit of sweetness or tartness that fruits add. Try bits of pear or apple, grapes, raisins, or any other fruit you think might taste good with your combination of fillings.

Part 4
Other fillings and seasonings

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    Add nuts and/or seeds. Slivered almonds, toasted, chopped walnuts, sunflower seeds, or sesame seeds can add a pleasant crunch and a bit of elegance to your wrap.
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    Add cheese, dressings or other condiments. Watch the fat content if you're dieting. If you love mayonnaise, cheese, cream cheese, or ranch dressing, you can compromise and use a smaller portion. Otherwise, try to add flavor with less fatty foods. Try mustard, barbecue sauce, low fat sour cream, yogurt, kefir, light salad dressings, or oil and vinegar.
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    Add any seasonings you want. Salt and pepper are common choices, but don't forget other fresh or dried herbs and spices, like basil, oregano, cinnamon, or chili powder.

Part 5
Wrapping the wrap

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    Visually divide the wrap into three strips. Place the fillings down the center strip, stopping short of the ends. Fold about three inches of each end in toward the middle. Then roll the rest of the tortilla over around the fillings. Roll snugly.
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    For a restaurant look, slice the entire wrap in half on a diagonal.
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Part 6
Reader suggested wrap combos

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    For a ham, lettuce and tomato wrap (HLT wrap): Use three pieces of ham. Lay down lettuce pieces, then the ham slices, then cheese over the ham. Lay a slice of tomato, pepper and cucumber on top of the cheese, all stacked. Sprinkle oregano, salt and pepper over the wrap. Add a little oil if wished. Wrap up and enjoy.


  • If you have a favorite wrap in a restaurant, notice what's in it the next time you order it. See if you can produce your own version or even improve upon it.
  • Wraps can be eaten hot or cold. Do whatever works best for your fillings.
  • You don't have to do all these things at once. Start with traditional combinations, if you don't know where to begin. Try tomatoes and basil or apples and cheese, for example. Use stronger flavors in combination with simpler, neutral ones.
  • For a heartier wrap, try using cooked rice instead of or alongside of lettuce. Rice usually works best in a hot wrap, but it can also be eaten cold with things like crab meat or cold tofu.
  • Overlapping tortillas.
    If your tortillas aren't quite large enough, you can use two and overlap them.
  • If you are halal, eat tuna or tuna mayonnaise.


  • Handle food safely, especially meats. Make sure meats are cooked thoroughly. If you are carrying a wrap in your lunch box, refrigerate it when you arrive or use an insulated lunch box and an ice pack.

Article Info

Categories: Sandwiches and Quick Meals