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Nutrition facts -  Serving: 1 wrap (164 grams) Servings per recipe: 1 Calories: 322 (98 from fat) Cholesterol: 33 milligrams Fat: 11 grams (3 saturated fat, 0 trans fats) Protein: 18 grams Sodium: 1109 milligrams  Total carbohydrate: 38 grams (2 fiber, 9 sugars)

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Pyramid tortilla wraps

People of all ages will enjoy this easy-to-make light lunch or snack. It helps fulfill the daily nutrition requirements outlined in the food pyramid -- without a lot of hassle.


For each serving you need...

  • 1 8-inch¬†whole wheat flour tortilla (You could also try a slice of bread or an English muffin.*)
  • 2 ounces thinly sliced turkey breast (To lower the amount of sodium, you can use freshly cooked turkey breast instead of the luncheon meat.*)
  • 2 tablespoons shredded¬†reduced-fat cheddar cheese
  • 1/4 cup shredded lettuce
  • 1 tablespoon raisins
  • 1 tablespoon low fat mayonnaise (You could also try cream cheese or margarine.*)

* Option not included in nutrition facts.


  1. Spread each tortilla with mayonnaise.
  2. Layer on the meat, cheese, lettuce and raisins.
  3. Roll up and enjoy.


Source: Barbara Farner, extension educator, Matteson Extension Center, University of Illinois Extension; Healthy Snacks, Thrifty Living Newsletter; Pregnancy & Parenting eMagazine, The big day is near, Month 9

First published: 08/04/2003
Last updated: 01/13/2010

Reviewed by: Allina Health's Patient Education Department