Sandwich wraps built with on-hand ingredients are easy to prepare for any meal. They travel well and are less likely to smush than bread-based sandwiches. One of my favorite wraps for an on-the-go breakfast is a whole wheat flour tortilla spread with nut butter and wrapped around a banana. Only three ingredients, delicious and filling!

1. Choose a spread or sauce to spread on the tortilla or to mix with your ingredients. Hummus, nut butters, cream cheese, Greek yogurt or mayo mixed with seasonings add moisture and flavor. Asian-inspired wraps may include hoisin, sriracha and soy sauce.
2. Begin with at least one protein food at the base such as cooked seafood or meat, cold cuts, cheese, tempeh, roasted chickpeas, beans, nuts or seeds.
3. Top with your favorite veggies such as salad ingredients, pickled or roasted vegetables.

4. Roll your tortilla and enjoy. If you’re preparing it ahead of time, keep it at 41 degrees or less.

For a little inspiration, try this delicious Mediterranean chicken wrap recipe.

Mediterranean Chicken Wraps

• 3 cups rotisserie chicken, meat shredded
• 4 ounces feta cheese, crumbled (1 cup)
• ½ cup plain Greek yogurt
• ½ cup jarred roasted red peppers, patted dry and chopped coarse
• ½ cup pitted kalamata olives,
• chopped coarse
• 2 tablespoons minced green onions
• 1 teaspoon grated lemon zest, plus 2 teaspoons juice
• ¼ teaspoon pepper
• 4 large flour tortillas
• Vegetable oil
• 4 cups baby arugula, coarsely chopped

1. Combine feta, yogurt, red peppers, olives, green onion, lemon zest and juice, and pepper in bowl. Stir in chicken to coat well.
2. Place a large skillet over medium heat. Brush vegetable oil or spray each side of tortilla and heat in a skillet for a minute or two, turning once.
3. Lay tortillas on counter and divide arugula among tortillas. Top arugula with chicken mixture and roll up tightly. Serve.

Margie Mansure is an extension agent with N.C. Cooperative Extension. As a registered dietitian/nutritionist chef, she offers nutrition and cooking classes to community members. margie_mansure@ncsu.edu