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Healthier ways to wrap up lunch

Healthy ways to wrap up lunch

You know the story – you’ve had the same soggy tuna salad for the last 3 days and it’s starting to wear thin. You long to get home and make a proper meal WITH a dressing that doesn’t involve wet leaves. The office lunch is a sad affair – and being honest with ourselves, salads just aren’t that tote-able.

I’ve been packing Mr Fit Foodie off to work with wraps for the last couple of months to save me time (and his tastebuds, and the poor tuna). They basically make a new meal from last night’s dinner in under 3 minutes. Make a bit extra, let it cool, throw it a tasty wrap. Voila! His fave is leftover lean beef mince (usually from a Bolognese) with mozzarella and spinach. Apparently it tastes just like a burger.

If like me, you take a keen watch over your salt intake, swapping to a lower salt wrap such as Helga’s Traditional White Wraps (430mg of sodium per 100g) compared to Mission Wraps Original (790mg of sodium per 100g) is a great idea as it contains 40% less sodium with the bonus of no artificial preservatives too1. Thank the lord. It’s crazy how much salt are in some brands of wraps! A recent report1 showed some of the top sellers, which are often considered healthy options, are actually packed with salt and contain artificial preservatives.

Susie Burrell – leading dietitian, reminds us to check food labels of our favourite supermarket wraps to avoid making high-salt choices:


“Steer clear of anything over 600mg/100g of sodium and look for wraps with a lower level of sodium" she says.

Helga's also make a lower carb, higher protein wrap, if you're watching your macros. They're my go-to when I need to whip up the quickest lunches (or breakfasts!) when we're on the go.

Not sure what to throw in there? Check out the delish recipes below:

Spicy chicken ‘n slaw wrap

Preparation time: 10 minutes | Cooking time: 6 minutes

Healthy ways to wrap up lunch

  • 250g leftover chicken breast
  • 1/2 teaspoon chilli powder or flakes
  • 1 cup finely shredded red cabbage
  • 1/2 cup grated carrot
  • 3 green onions, finely sliced
  • 2 Helga’s Traditional White Wraps or 2 Helga’s Lower Carb Wholemeal Wraps
  • 1/4 cup coriander leaves
  • 2 tablespoons coconut or plain Greek yoghurt
  • 1 tablespoon lemon juice
  • 1 cup baby spinach leaves
  • 6 thin slices of apple
  1. In a bowl, mix the cabbage, carrot, green onions and coriander.
  2. Add the yoghurt, lemon juice and stir to combine.
  3. Heat wraps in microwave on high (10 seconds) or under the grill until just warm.
  4. Add the slaw into the wraps and top with chicken and a sprinkling of chilli.
  5. Wrap n' roll.


Grilled vegetable, haloumi & pesto wrap

Preparation time: 10 minutes | Cooking time: 10 minutes

Healthy ways to wrap up lunch

  • 1 tablespoon pesto
  • 1/2 red capsicum, cut into thick strips
  • 1 red onion, cut into thick wedges
  • 100g peeled sweet potato, thinly sliced
  • 3 teaspoons extra virgin olive oil
  • 120g reduced salt haloumi, thickly sliced (OR sub haloumi with poached chicken breast)
  • Squeeze of lemon
  • 2 Helga’s Mixed Grain Wraps
  • 2 cups baby spinach
  • Ground black pepper
  1. Place capsicum, sweet potato, onion and 2 teaspoons of olive oil in a bowl and toss to coat.
  2. Place a stovetop grill* over a medium heat, cooking for 5-10 minutes, turning frequently, until tender.
  3. Remove from heat and set aside.
  4. Brush haloumi with remaining oil. Cook for 1 minute each side until golden. Set aside and drizzle with a little lemon juice.
  5. Heat wraps in microwave on high (10 seconds) or under the grill until just warm.
  6. Spread wraps with pesto and top with spinach, grilled vegetables, haloumi and pepper.
  7. Roll up wrap to enclose filling.

*Tip: Alternatively, vegetables and haloumi can also be cooked in a large non-stick frying pan.

Want more? Find loads of yummy ideas over on the Helgas Facebook page.

[1] University of Newcastle, Wraps Unwrapped Report, October 2016


Editor’s Note: This article is proudly sponsored by Helga's. Thank you for supporting the sponsors who make The Fit Foodie Blog possible. All opinions are my own and not influenced in any way.

Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also works as a commercial food photographer and stylist, is studying a Bachelor of Health Science in Nutrition and Dietetics, and is the author of two cookbooks: Love Move Eat (Bauer Media, 2017) and Meal Prep Plan (Murdoch, 2019).

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