Healthy Lunch Wrap Recipe With Chickpeas {NO COOK RECIPE}

Healthy Lunch Wrap Recipe

This Healthy Lunch Wrap Recipe With Chickpeas requires no cooking, is ready in just 5 minutes, and is under 300 calories!

If you’re not a fan of smoked salmon or lox, you can use high quality deli turkey. Or swap it out for avocado (to make it vegetarian), or just double up the chickpeas.

Healthy Lunch Wrap Recipe

This salmon wrap for lunch box comes with a dill cream cheese spread that is super yummy and flavorful. Plus this lunch wrap is packed with good for you ingredients to keep you satisfied for hours.

If you want to lower the carbs (which are already pretty low) you can swap out the whole wheat tortillas for almond flour tortillas.

This Healthy Lunch Wrap Recipe With Chickpeas is under 300 calories!

Healthy Lunch Wrap Recipe

This article will supply you with everything you’ll need to make healthy lunch box recipes for adults.

From a shopping list, to a printable recipe card. You’ll find low calorie tips, substitutions for the salmon (like how to make this a vegetarian wrap) and so much more.

These easy work lunch recipes are made even easier with these helpful sections.

You can skip ahead to the recipe card, or read through for recipe modifications, low calorie tips, a shopping list, and more.

What You’ll Find in this Article:

  • Smoked Salmon Sandwich Wrap Ingredients (shopping list!)
  • How to Make a Sandwich Wrap
  • Healthy Lunch Wrap Recipe (recipe card!)
  • Nutrition and Calories in Lunch Wraps for Work

Helpful Tip for Shopping: Take a screenshot of the shopping list to your phone. This way you have it at your fingertips the next time you go grocery shopping.

Recipe Card Uses: You can email yourself this recipe card so you can easily search for it (I have a folder in email just for recipes!) Or print it so you have it handy, and can make notes. You can even pin these sandwich wrap ideas for lunch to Pintrest so it is safely stored for you.

Up next, a shopping list for sandwich wraps recipes… plus low calorie tips and tricks!

Smoked Salmon Sandwich Wrap Ingredients

To make these lunch wraps healthy and low calorie, we leaned on some of our best low calorie tips and tricks.

Use these healthy lunch wrap ideas on all your favorite sandwich wraps recipes.

Low Calorie Tips to make Work Lunch Recipes Healthy:

  • Whole Wheat Tortillas… I don’t want to get in a fight about carbs. At Lose Weight By Eating we do believe that “good carbs” can help sustain you and even help you lose weight. (But we have given you an option for low carb almond wraps just in case)… Whole wheat tortillas have less calories than 2 slices of bread… and you can add more goodies to them. Plus this healthy carb will keep you full, longer. So you don’t snack all afternoon long.
  • Light Cream Cheese… You are going to add dill, lemon, salt and pepper to this cream cheese. So you can pick up some light and save calories. It will be so packed full of flavor you won’t be able to tell the difference!
  • Colors of the Rainbow… Be honest, it was likely the colors that first grabbed your eye in this recipe. And when you feed yourself the colors of the rainbow, you are packing your body full of “good for you” ingredients.
Healthy Lunch Wrap Recipe

Shopping List for Wrapped Salmon Sandwich Recipe:

  • Light cream cheese
  • Dill
  • Lemon juice
  • Salt and pepper
  • (10 inch) whole wheat tortillas
  • Spinach
  • Arugula
  • Bell pepper 
  • Smoked salmon
  • Canned chickpeas
  • Cucumber

Special Tip: You can find all the measurements in the recipe card below. There you can choose how many servings of this chickpea sandwich wrap tortilla recipe you want to make, and it will do all the measurement math for you! All of the ingredients for these lunch wrap recipes can be doubled or tripled with the click of a button.

Up next, how to make lunch wrap recipes healthy and fast!

How to Make a Sandwich Wrap

If you’re not a fan of smoked salmon sandwich ideas… try one of these other proteins or modifications.

You can even make the recipe for smoked salmon sandwich wraps when you can find smoked salmon on sale. And swap it out for one of these lower priced option when it’s not.

Modifications for Protein in Sandwich Wraps:

  • Avocado… add 1/2 avocado in place of smoked salmon to make this a Vegetarian Sandwich Wrap.
  • Chicken Strips… Add 2 of my low calorie chicken strips in place of the salmon… they are crunchy and wonderful in wraps!
  • More Chickpeas… Double the amount of the chickpeas and keep costs low (and protein high!)
  • High Quality Deli Turkey… The stuff they cut in front of you! Or better yet, make these with leftover holiday turkey!

How to Make a Lunch Wrap Recipe:

  1. In a medium bowl, add the light cream cheese, dill, salt, pepper and lemon juice. Mix well.
  2. Smear the cream cheese mixture all over one side of the tortilla.
  3. Add the spinach, arugula, bell pepper, smoked salmon, chickpeas, and cucumber.
  4. Wrap up the tortilla like an open-ended burrito and cut in half.
  5. Serve immediately, or add to a container and take with you in your lunch box.

Special Tip: You can find these directions, along with measurements, nutrition and more in the sharable recipe card in the next section!

Up next, a sharable recipe card for the best chickpea lunch wrap recipe…

Healthy Lunch Wrap Recipe

To keep lunch wrap ideas healthy, be sure to add in lots of veggies, some healthy fat (like the salmon) and a punch of flavor.

The lemon dill cream cheese spread in this smoked salmon sandwich wrap is amazing and so easy to make… you’ll want to add it to all your wraps and sandwiches!

Take this healthy lunch wrap recipe with you to work, or enjoy at home. And be sure to see the protein swaps in the section above!

Healthy Lunch Wrap Recipe

Smoked Salmon Sandwich Wrap

Lose Weight By Eating
This smoked salmon sandwich wrap recipe is just 298 calories!
Try this healthy lunch wrap with chickpeas… you can swap out the salmon for sliced turkey if you're not a salmon fan.
The dill cream cheese spread (included!) goes great with the salmon, but you can swap out the salmon for avocado, chicken, or just remove it and add more chickpeas.
5 from 1 vote
Prep Time 5 mins
Cook Time 0 mins
Total Time 5 mins
Course lunch, Main Course
Cuisine American
Servings 1 serving
Calories 298 kcal

Ingredients
  

  • 1 tablespoon light cream cheese
  • 1/4 teaspoon chopped dill
  • 1/2 teaspoon lemon juice
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 (10 inch) whole wheat tortilla
  • 1/4 cup spinach
  • 1/4 cup arugula
  • 1/4 bell pepper (sliced)
  • 2 slices smoked salmon
  • 1/4 cup canned chickpeas drained and rinsed
  • 4 cucumber ribbons or slices

Instructions
 

  • In a medium bowl, add the light cream cheese, dill, salt, pepper and lemon juice. Mix well.
  • Smear the cream cheese mixture all over one side of the tortilla.
  • Add the spinach, arugula, bell pepper, smoked salmon, chickpeas, and cucumber.
  • Wrap up the tortilla like an open-ended burrito and cut in half.
  • Serve immediately, or add to a container and take with you in your lunch box.

Notes

Nutrition

Serving: 1wrapCalories: 298kcalCarbohydrates: 27gProtein: 23.7gFat: 10.4gSaturated Fat: 3.1gCholesterol: 31mgSodium: 2563mgPotassium: 426mgFiber: 11.9gSugar: 3.8gCalcium: 63mgIron: 3mg
Keyword lunch, Sandwich, wrap
Tried this recipe?Let us know how it was!

Nutrition and Calories in Lunch Wraps for Work

Healthy Lunch Wrap Recipe With Chickpeas

What to Read Next:

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Healthy Lunch Wrap Recipe With Chickpeas

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