Sandwich wraps built with on-hand ingredients are easy to prepare for any meal. They travel well and are less likely to smush than bread-based sandwiches. One of my favorite wraps for an on-the-go breakfast is a whole wheat flour tortilla spread with nut butter and wrapped around a banana. Only three ingredients, delicious and filling!

To get started with your wrap making, follow these 4 simple steps:

1. Choose a spread or sauce to spread on the tortilla or to mix with your ingredients. Hummus, nut butters, cream cheese, Greek yogurt or mayo mixed with seasonings add moisture and flavor. Asian-inspired wraps may include hoisin, sriracha and soy sauce.
2. Begin with at least one protein food at the base such as cooked seafood or meat, eggs, cold cuts, cheese, tempeh, roasted chickpeas, beans, nuts or seeds.
3. Top with your favorite veggies such as salad ingredients, pickled or roasted vegetables. For a bit of sweetness or tartness, add fresh or dried fruit.
4. Roll your tortilla and enjoy. If you’re preparing it ahead of time, keep it at 41 degrees or less.

Here are three wraps for you to try. Note the wraps are assembled differently with each recipe for a unique shape.

Mediterranean Chicken Wraps

Serves 4

Mediterrannean Chicken Wraps

For a little inspiration, try this delicious Mediterranean chicken wrap recipe.

• 3 cups rotisserie chicken, meat shredded
• 4 ounces feta cheese, crumbled (1 cup)
• ½ cup plain Greek yogurt
• ½ cup jarred roasted red peppers, patted dry and chopped coarse
• ½ cup pitted kalamata olives, chopped coarse
• 2 tablespoons minced green onions
• 1 teaspoon grated lemon zest, plus 2 teaspoons juice
• ¼ teaspoon pepper
• 4 large flour tortillas
• Vegetable oil
• 4 cups baby arugula, coarsely chopped

Directions:

1. Combine feta, yogurt, red peppers, olives, green onion, lemon zest and juice, and pepper in bowl. Stir in chicken to coat well.
2. Place a large skillet over medium heat. Brush vegetable oil or spray each side of tortilla and heat in a skillet for a minute or two, turning once.
3. Lay tortillas on counter and divide arugula among tortillas. Top arugula with chicken mixture and roll up tightly. Serve.

Black Bean Burrito

Serves 1

Black Bean Burrito

Try this recipe for a quick and easy entree. It takes only a few minutes to assemble if you have the ingredients in stock.

• 1 (8-inch) 100% whole-wheat tortilla
• ½ cup mixed salad greens
• ¾ cup prepared black beans, drained & warmed
• ¼ cup shredded Mexican-style cheese (can use another variety according to taste)
• ½ cup chopped tomatoes
• ½ avocado, sliced
• ¼ cup chopped onions (optional)

Directions:

1. Warm the tortilla in microwave for 10 – 12 seconds.
2. Place mixed greens, black beans, shredded cheese and then tomatoes, avocado, and onions on one side of the tortilla.

3. Wrap all ingredients in the tortilla by carefully folding in the sides and rolling the side with ingredients towards the empty side.

Breakfast Tortilla Wrap Fold

Serves 1

Breakfast Tortilla Wrap Fold

This EASY Breakfast Tortilla Fold technique went viral on TikTok and it’s genius. It takes a regular Tortilla Breakfast Wrap to the next level.

• 1 large whole wheat tortilla, 10” or burrito size
• 1 1/2 strips Cooked Bacon, 3 half strips
• 1/2 avocado
• 1 large egg
• Salt and Pepper to taste
• 1/4 cup Shredded Cheese, Mozzarella or Mexican Cheese
• 1 tsp unsalted butter, to saute’

Directions:

1. Cook the Bacon – Cut bacon strips in half and bake or Air Fry Bacon.
2. Scramble an Egg – Crack an egg into a bowl, season with salt and pepper, and beat with a fork. Sauté on a buttered non-stick skillet just until cooked through.
3. Mash 1/2 avocado in a bowl with a fork and season with salt and pepper.
4. Cut a slit into the side of the tortilla closest to you, cutting just up to the center.
5. Arrange ingredients into 4 quadrants on the tortilla (Bottom right: Eggs, Top Right: Bacon, Top Left: Avocado, Bottom Left: shredded cheese).
6. Fold tortilla – fold the bottom right quadrant up, then proceed to fold the quadrants over each other to form a triangle.
7. Sauté – Heat the same nonstick skillet over medium heat and melt in some butter. Sauté the folded tortilla until golden brown and crispy on both sides, adding more butter for the second side.

Sources for this article NC Extension Food and Nutrition educational program. For more information about the Foods and Nutrition please contact Louise L. Hinsley, Extension Agent, Family Consumer Science at the Beaufort County Center of N.C. Cooperative Extension, 155 Airport Road, Washington, 252-946-0111.