I’ve met many a WLS patient who claims to have trouble tolerating bread but can manage a small wholemeal wrap or pitta pocket. Light on carbs and fats they are often the modern and versatile way to enjoy high protein fillings for those with a busy lifestyle or who need to take a packed lunch into work each day. They travel well and provide good nutrition away from home if you choose the right filling.
Ideally choose wholemeal wraps or pittas for added fibre and low-carb versions if you can find them (look out for our review of a new brand to us very soon). Failing that then look for those with added multi-grains for texture and flavour as well as nutrition and stuff with a high protein mixture flavoured with just a little sauce or dressing. I often use a salsa instead of mayo which can reduce the calories and fat considerably.
My latest fave filling is a feel-good Chicken Caesar option to which I add sweet ripe black grapes. It’s tricky to give you some hard and fast rules on quantities since your wrap size will maybe differ from mine but I can suggest the following:
- use sliced or torn cooked chicken without skin if you’re watching the fat content – I usually aim for 25-50g/1-2 oz depending upon what else is going to be in the wrap
- add some healthy fats perhaps in the form of a little sliced avocado or use yogurt (a high protein one perhaps) as part of the dressing mix
- add additional flavour in the form of snipped herbs (I like to add chives) or a little dusting of Parmesan cheese
- hold together with a flavoursome dressing too – for this idea I use a low-fat Caesar dressing but sometimes mix my own with a little low-fat mayo, yogurt and seasonings. You’ll only need about 2 tbsp to mix your filling together but make more since it’s a dressing that is so very versatile for other things
- add some crunch with lettuce leaves, celery, peppers, onion, cucumber or chopped spring onions/scallions
- some fruitiness and nuttiness doesn’t go amiss – I have added black grapes to my basic chicken, salad leaves, tomato and Caesar dressing mix (with a dusting of Parmesan) but you could add some sliced apple, chopped walnuts or salted almonds
- roll tightly and wrap in cling film or greaseproof paper to keep secure for travel and to stop the bread from drying out
- keep chilled until ready to eat
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