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Grab-and-Go Salad Wraps

Salad wraps turn messy, boring vegetables into portable, nutrient-dense food. My teenage daughters (and friends) love them. The Ole wrap has 11 grams of fiber, 5 grams of protein and only 50 calories. Hummus or nut spread offer more protein and creamy richness, and the tin foil allows you to eat without a mess. These easy, healthy and satisfying snacks will change your relationship with salad.
Course Sides and Snacks
Cuisine American


  • 1 salad Add your favorite greens, herbs and veggies.
  • 1 tortilla wrap Ole High Fiber Carb Lean is my favorite
  • 1-2 Tbsp. Hummus or vegan nut cheese or spread
  • 1 Tbsp. favorite vinegar or salad dressing of choice


  • Look for Ole High Fiber Carb Lean tortilla wraps. Each wrap has 11 grams of fiber, 5 grams of protein and only 50 calories. These are the best I've found in a regular grocery store—if you have another recommendation, please comment. Most wraps have no fiber or protein with 150 calories. Despite the fiber and protein in these, they are soft and sturdy. Read your labels!
  • Make a large salad. Start with hearty greens like kale, chard, spinach and radicchio. Chop a rainbow veggies—broccoli, cauliflower, bell peppers, artichoke hearts, carrots, radish, etc. Include fresh herbs like green onion, cilantro, parsley and/or dill. Sprinkle with sunflower and pumpkin seeds. Keep salad in refrigerator until ready to use. Because I make enough to feed myself, daughters and friends, I store in a 2-gallon size plastic green bag which keeps salad fresh all week.
  • Assemble desired hummus, dip or spread, salad dressing and salad.
  • Tear a sheet of tin foil and lay tortilla wrap flat. Layer hummus and salad and sprinkle with vinegar or salad dressing. Tuck the bottom of the tortilla and roll into a burrito. Tuck aluminum foil over the bottom of the burrito and wrap foil in the same direction. Fold the top to seal.
  • When you are ready to eat, unroll to allow enough space to take a bite. Shape the foil so that it catches falling veggies or vinegar. Continue to unwrap and shape foil as you eat. PS: Chew your veggies thoroughly; eat mindfully. This food is medicine!