Protein wrap: recipes and tips for truly slimming wraps
The wrap is the perfect meal when you're short on time: quick, practical, portable. But beware: a classic tortilla can contain 250 calories and only 5g of protein. The solution? The protein wrap: same format, but 3x more protein and half the calories. Here's how.
Why choose a protein wrap
- Long-lasting satiety: 15-20g protein vs 5g in a classic tortilla
- Lower calorie: 100-120 kcal per Mincidélice wrap vs 200-250 kcal classic
- Practical: eat anywhere in 30 seconds
- Versatile: sweet or savoury, hot or cold
5 easy protein wrap recipes
1. Chicken-avocado wrap
1 protein wrap + 80g grilled chicken + 1/2 avocado + lettuce + greek yogurt. 30g protein, 280 kcal.
2. Tuna-egg wrap
1 protein wrap + 1 can plain tuna + 1 hard-boiled egg + tomato + rocket. 28g protein, 260 kcal.
3. Turkey-cream cheese wrap
1 protein wrap + 80g turkey + 2 tbsp herb cream cheese + cucumber. 25g protein, 250 kcal.
4. Vegetarian wrap (tofu-hummus)
1 protein wrap + 80g marinated tofu + 2 tbsp hummus + crunchy vegetables. 22g protein, 270 kcal.
5. Sweet protein wrap (snack)
1 protein wrap + 2 tbsp cream cheese + 1 tsp honey + 50g berries. 15g protein, 180 kcal.
3 tips for the perfect wrap
1. Warm the wrap 10 sec in the microwave before filling: softer and easier to roll.
2. Don't overfill in the centre — distribute evenly leaving 2 cm from the edges.
3. Roll tight: fold in the sides, then roll from the near end, compressing well.
Go further:
Calculate your protein needs
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