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High-Fiber Wraps and 5 Savory Fillings

Posted by ReganJonesRD
April 15, 2015
Featured in: Quick Fix Kitchen
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Learn how to make your own high-fiber wraps to use for breakfast, lunch, dinner or snack time

Learn how to make your own wraps to use for breakfast, lunch, dinner or snack time. This high fiber option is chili spiced and creates endless possibilities for filling.

~by Regan Jones, RD

I was having a convesation with my friend Deanna the other day about food bloggers and recipe development, and essentially how some bloggers are more "utilitarian" in their food and others, more foodie. Pretty obvious conclusions, yes. But then I started thinking about my own food on this blog. For the most part, I consider myself leaning toward the more "foodie" side of life (I hate that term, but I think you know what I mean.) But the reality is that often what I blog about is fairly utilitarian (as evidenced by my recent love of all things #MadeInTheMicrowave). It has to be to stay on pace for full days with little time to create the type of slow-food and elaborate cookery I might otherwise like to enjoy. 

Take these wraps for instance.


Learn how to make your own high-fiber wraps to use for breakfast, lunch, dinner or snack time

They were born out of pure necessity -- the need for a gluten-free, high-fiber wrap at lunch. Wraps and tortillas are a dime a dozen in the supermarket, but dang if they don't all seem to have a very complicated ingredient list. I'm not one to shun everything I can't pronounce on a label. I mean sure, ascorbic acid sounds scary, but it's just vitamin C. #NoNeedForAlarmFolks. But I also acknowledge that wraps don't need a lot of "stuff" in their ingredient list. 

And perhaps more to the point, wraps aren't difficult to make in your own kitchen. Even if you are inclined to keep a package of store-bought wraps on hand, I won't judge you. But I would say give homemade wraps and tortillas a try 'cause you never know when the cupboard might be a bit bare. And this type of rescue-recipe just might come in handy.

Here's how it's made (grab the full recipe below and keep scrolling for my 5 favorite picks on what to stuff in your wrap). 

 

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Learn how to make your own high-fiber wraps to use for breakfast, lunch, dinner or snack time

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Learn how to make your own High-Fiber Wraps via @ReganJonesRD to use for breakfast, lunch, dinner or snack time
Learn how to make your own high-fiber wraps to use for breakfast, lunch, dinner or snack time

Microwave High-Fiber Chili-Spiced Wrap

Yield

Makes 1 wrap

Ingredients

  • 1 tablespoon flax meal
  • 1 tablespoon whole psyllium husks
  • 1 tablespoon grated Parmesan cheese
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon Kosher salt (optional)
  • 3 tablespoons egg whites
  • 1 tablespoon water
  • 2 teaspoons olive oil

Directions

  1. Combine all ingredients in a small bowl; spread onto plate. Microwave on HIGH 90 seconds to 2 minutes or until set. Carefully remove from plate and let cool. Fill as desired.

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ReganJonesRD

ReganJonesRD
Regan Jones is the Founding Editor and Sponsorship Director of HealthyAperture and is the author of the QUICK FIX KITCHEN Feature - a collection of recipes that focuses on shortcut cooking without shortcut taste. Her recipes largely focus on baked goods and desserts ranging from gluten free to sugar free to slightly indulgent eats for the entire family, but also include easy everyday recipes for breakfast, lunch or dinner. Jones is a registered dietitian and owner the web's most prominent portfolio of dietitian-owned websites, including HealthyAperture.com, TheRecipeReDux.com, BlogBrulee.com and RDs4Disclosure.org.
More posts by ReganJonesRD
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