We've all been there - during our lunch break we have to do all the tasks and errands we don't have time for after work. But what if hunger suddenly hits us and we can't sit down to a leisurely meal? Then we often reach for low-protein, high-fat snacks from the fast food shop around the corner. No matter whether at home, on the go or in the office - sometimes things just have to be done quickly. However, eating kebabs, hamburgers, etc. every day is anything but healthy. So how about making your own protein wraps at home and taking them to the office? Proteins are responsible for many vital functions in the body and if we want to stay fit and healthy, we should eat oneprotein-rich dietregard. Healthy fillings such as tuna, fried chicken, eggs and plenty of vegetables make the fitness wraps the perfect finger food. They taste wonderful both cold and warm and the high protein content ensures that you feel full for longer. Low carb, vegan and low in calories - so that the enjoyment doesn't get boring, we have put together the best wrap recipes and a few ideas for delicious fillings for you!
Low Carb Protein Wraps mit Mandelmehl
In contrast to the classic wheat tortillas from the supermarket, protein wraps score with a lot of protein and fewer carbohydrates. Whether as a classic wrap, as a pizza or as a dessert – the options for enjoying a wrap are so varied that it never gets boring. Of course, you could now buy fitness wraps in any well-stocked supermarket or health food store, but wouldn't it be much better if you just made them yourself? Preparation is usually super quick and so you can ensure that your wrap only consists of high-quality ingredients. With only 2 grams of carbohydrates, but 7 grams of protein and only 120 calories per serving, these protein wraps with almond flour are ideal for a low-carb diet!
Ingredients for 8 low carb wraps:
- 150 grams of almond flour
- 30 grams of psyllium powder
- 4 egg whites
- 120 ml boiling water
- 1 tsp baking powder
- 1 tsp salt
- About 2 tablespoons olive oil for frying
Preparation:
- Mix the almond flour, psyllium powder, baking powder and salt well in a large bowl.
- Add the egg white and whisk everything well.
- Gradually add the boiling water, stirring constantly, and knead everything into a smooth dough.
- Divide the dough into 8 equal balls and roll each ball thinly between 2 pieces of baking paper with a rolling pin.
- Heat some olive oil in a pan over medium heat and fry the wraps individually for 30-40 seconds per side until golden brown.
- Allow to cool, fill with ingredients of your choice, roll tightly and enjoy!
Quick fitness wraps with coconut flour
If you are looking for easy protein wrap recipes, then you should definitely try these coconut flour tortillas. Coconut flour tastes slightly like coconut and gives the wraps a subtle, sweet note. With just 2 grams of carbs and few ingredients, this is perfect for a quick, low-carb snackHome office lunchor even dinner.
Ingredients for 10 large tortillas:
- 60 grams of coconut flour
- 320 ml unsweetened almond milk
- 6 Owner, Gr. L
- 1 tsp salt
- For more flavor you can add additional spices of your choice. Paprika powder and ground cumin are perfect for this.
- Olive or coconut oil for frying
Preparation:
- Place coconut flour and almond milk in a large bowl and stir together.
- Add eggs one at a time and mix well.
- Add spices and knead everything with your hands into a smooth, slightly liquid dough.
- Let the dough rest for 2-3 minutes.
- Heat about 1 tablespoon of olive oil in a small pan over medium heat and pour 60 ml of batter into each pan.
- Cover with a lid and fry for about 1-2 minutes or until small bubbles form in the center.
- Turn the wrap over and let it cook, covered, for another 2 minutes.
- Allow to cool slightly, top with toppings and your protein wraps are ready!
Protein wraps with a difference: The best omelette wrap recipe with avocado filling
No matter whether for a light oneBreakfast to lose weight, as a snack on the go or for lunch or dinner - eggs are incredibly versatile and there are countless ways to prepare them. Add more variety to the table and try out this omelet wrap, for example - you will love it, believe us.
Ingredients for 1 omelette wrap:
- 2 Owner
- 1 tsp water
- 1 TL Mandelmehl
- 1/2 avocado, finely mashed
- 1 garlic clove, finely chopped
- 1 tsp lemon juice
- 1 small tomato sliced
- A handful of baby spinach or arugula
- 1 tsp olive oil
- Salt and pepper to taste
Preparation:
- Place eggs, water, almond flour, salt and pepper in a medium bowl and whisk well.
- Heat the olive oil in a non-stick pan over medium heat.
- Pour the egg mixture into the pan and spread evenly.
- Cover and let fry for about 3 minutes, turn and cook for another 2 minutes.
- Allow to cool slightly and in the meantime prepare the avocado filling. To do this, mix the avocado, garlic clove, a little olive oil, lemon juice, salt and pepper together well in a small bowl.
- Spread the avocado filling on the egg wrap and top with baby spinach and tomatoes. Depending on your preference, you can sprinkle some feta cheese on top.
- Roll up tightly and cut in half. Enjoy!
Recipe for healthy tortillas with chia seeds
Chia Togetherhave a high content of protein, fiber and omega-3 fatty acids and have been considered superfoods for several years. These protein wraps are the perfect mix of healthy ingredients to provide us with a nutritious and complete meal. For this recipe you will need xantham gum - a gluten-free binding agent that is a fiber. However, if you don't have it on hand, feel free to replace it with the same amount of chia seeds or psyllium husk. With only 60 calories and 6 grams of carbs per piece, this is the perfect choice fora healthy snackfor on the go.
Ingredients for 8 fitness wraps:
- 100 grams of almond flour
- 25 grams of coconut flour
- 1 EL Xanthan Gum
- 1 THE Chia Samen
- Approximately 30-40 ml of water
- 1 tbsp apple cider vinegar
- 1 No
- 1 tsp baking powder
- 1 tsp salt
Preparation:
- Mix almond flour, coconut flour, chia seeds, xanthan gum, baking powder and salt well in a medium bowl.
- Add apple cider vinegar, water and egg and mix with a hand mixer until smooth.
- Let the dough rest at room temperature for 20 minutes.
- Heat some olive oil in a non-stick pan.
- Divide the dough into 8 equal balls and roll each ball thinly between 2 pieces of baking paper.
- Fry the wraps for about 1 minute per side until golden brown and allow to cool slightly.
Protein-rich red lentil wraps
Legumes such as chickpeas, beans and red lentils are real powerhouses that provide our bodies with many important nutrients and vitamins. With 26 grams of protein per 100 grams, red lentils are real protein bombs and an excellent optionvegan Proteinquelle! These protein wraps require the lentils to be soaked beforehand, but the wait is 100% worth it.
Ingredients for 8 tortillas:
- 220 grams of red lentils
- 500 ml water
- 1 tsp salt
Preparation:
- Rinse the red lentils well and let them drain. Place in an airtight container with the water.
- Allow to soak at room temperature for at least 6 hours or preferably overnight.
- Puree the soaked lentils with the water and salt using a hand blender until you get a thick mixture.
- Heat some olive oil in a non-stick pan over medium heat and add around 50 grams of the dough to the pan. Spread thinly with the back of a spoon and spread evenly.
- As soon as the top side becomes firm, turn the wrap and fry on the other side for about 2 minutes.
Protein wraps made from chickpea flour
Chickpea flour is made from chickpeas and contains far fewer carbohydrates and twice as much protein compared to regular wheat flour.
Ingredients for 8 wraps:
- 200 grams of chickpea flour
- 80 grams of cornstarch or tapioca flour
- 350 ml water
- 1 tsp salt
Preparation:
- Mix the chickpea flour, cornstarch and salt in a large bowl until well combined.
- Add water little by little and stir until smooth. The texture should be a little runnier than classic pancake batter.
- Add salt and other spices of your choice and stir briefly.
- Heat a pan over medium heat and fry the wraps for about 2 minutes per side until golden brown.
Delicious and healthy fillings for fitness wraps
Are you wondering what you could fill your protein wraps with? To make lunch a real pleasure, we have 3 for youdelicious recipes for fillingsprepared!
Chicken, spinach and cream cheese Ingredients for 3 servings:
- 100 grams of cream cheese, soft
- 50 grams of sour cream
- 1 spring onion, finely chopped
- 150 grams of baked chicken breast fillets, chopped into small pieces
- 60 grams spinach, chopped finely
- Simply mix everything well, spread it on the wraps and your lunch is ready.
Black Bean Filling Ingredients for 3 servings:
- 240 grams of tomato salsa without added sugar or homemade
- 180 grams of canned black beans
- 120 grams of organic frozen corn
- 1 avocado, diced small
- 4-5 black olives, sliced
- Salt and pepper
Tuna salad filling Ingredients for 3 servings:
- 140 grams of tuna in its own juice
- 180 grams of Greek yogurt
- 2 EL Senf
- 50 grams chopped walnuts
- 30 grams of raisins
- some fresh parsley, chopped finely
- Salt and pepper
