Customizable Sandwich Wrap

Keywords: quick, healthy, anti-inflammatory, customizable

Serves: 1

Prep Time: 10 minutes

Total Time: 10 minutes

Equipment: cutting board, knife


  • 1 sandwich wrap or tortilla 
  • 2 ounces protein of choice (grilled chicken breast, deli meats, tofu, tempeh)
  • 1 ounce or slice of cheese of choice
  • ⅓ cup lettuce/greens of choice (romaine, spring mix, arugula, spinach) 
  • ⅓ cup sliced vegetables of choice (tomatoes, bell peppers, carrots, red cabbage, red onion, cucumber, avocado) 
  • 1 tablespoon condiment(s) of choice (mayonnaise, mustard, green goddess dressing)


  1. Slice vegetables to size of your liking and set aside.
  2. Spread condiments of choice on tortilla.  
  3. Layer ingredients of choice in middle of tortilla.
  4. Begin rolling one end, tuck in both sides of tortilla, and finish rolling until completely enclosed.


  • All ingredients are customizable. 
  • You can use any bread of choice: pita, sliced bread, whole grain, gluten free, etc.
  • Avoid using deli meats for a low-sodium sandwich.


  • Sandwiches are great for meal prep throughout the week. If you will not eat it right away, consider taking your condiments on the side and preparing right before your lunch.

Nutrition Notes:

  • Packing your sandwich with a protein, veggies, and cheese will make it both filling and delicious. Try to focus on using 100% whole wheat for your bread option and get a variety of color in your vegetable toppings!

Savings Tip:

  • Most of these toppings can be repurposed in a salad. Consider buying vegetables on sale that can be used for both when meal prepping for your week.

Nutrition Facts:

Serving Size1
Energy (kcal)359
Fat (g)11
Saturated (g)6
Cholesterol (mg)53
Sodium (mg)982
Carbs (g)42
Sugars (g)7
Added Sugars (g)1
Fiber (g)7
Protein (g)24
Vitamin D (IU)7
Calcium (mg)246
Iron (mg)3
Potassium (mg)579