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Good Living / Snack

Whole wheat tortilla wraps

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Whole wheat tortilla wraps


  • On 1 tortilla, spread 2 teaspoons of cottage cheese, add 1 slice of cheese (cut in half), 1 slice of turkey (cut in half), 2 slices of tomatoes and 3 cucumber slices. Wrap and set aside. Follow the same process for the second tortilla.
  • On the 2nd tortilla, spread 1 tablespoon of cream cheese, add some corn, the carrot, a lettuce leaf (with the center stem removed), and the chicken. Wrap and set aside. Follow the same process for the second tortilla.
  • On the 3rd tortilla, add the avocado (cut into 1 cm slices), the avocado, the salmon or the egg (cut into 1 cm slices). Wrap and set aside. Follow the same process for the second tortilla.

To assemble

  • Cut each tortilla wrap in half using a serrated knife. You should have 6 tortilla halves which will be used as “little cars”. 
  • For each half tortilla, you will need 4 thin slices of cucumber which means you will need 24 cucumber slices total which will be used as “wheels”!
  • Instead of using toothpicks to hold everything together you will be using carrot strips. Insert one carrot strip in the front part of the each tortilla half and another in the back part of each tortilla half.
  • Insert a cucumber slice on the edge of each carrot strip, piercing it in the soft part. You should have 6 little “cars”.
  • Serve with lettuce leaves, carrot strips and cucumber strips.


The nutrition information refers to the 3rd filling.

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Nutrition information per portion

Calories (kcal)
23 %


Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

Total Fat (g)
39 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

Saturated Fat (g)
30 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

Total Carbs (g)
11 %


The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

Sugars (g)
3 %


Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

Protein (g)
48 %


It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

Fibre (g)
22 %


They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

Sodium (g)
52 %


A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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