Loaded Veggie Crunch Wrap
Indulge in the Loaded Veggie Crunch Wrap, a healthier take on the classic fast-food favorite. This wrap is packed with flavor and nutrition, featuring a savory blend of soy crumbles, crisp vegetables, and creamy nonfat sour cream, all wrapped up in a low-carb tortilla. Perfect for a satisfying lunch or dinner, this recipe is quick to prepare and has just 210 calories per serving, so you can enjoy a guilt-free treat without sacrificing taste. Each bite delivers a delightful crunch from tortilla chips and a burst of fresh ingredients that will leave you craving more.
1
Servings
210
Calories
8
Ingredients
Ingredients
large wheat low-carb tortilla
1 (none)
baked corn tortilla chips
3 (none)
frozen hamburger-style soy crumbles
1/3 cup (none)
shredded fat-free cheddar cheese
1/4 cup (none)
shredded lettuce
1/4 cup (none)
diced tomatoes
1/3 (diced)
nonfat sour cream
1 tablespoon (none)
taco seasoning
1/2 teaspoon (none)
Instructions
1
In a small microwave-safe bowl, combine the frozen soy crumbles, shredded fat-free cheddar cheese, and taco seasoning. Microwave for about 30 seconds, or until heated through.
2
While the filling is heating, warm the large low-carb tortilla in the microwave for about 10 seconds to make it more pliable. Lay the warm tortilla flat on a clean work surface.
3
Spoon the warmed soy crumble mixture into the center of the tortilla, flattening it into a circle and keeping a 2-inch border around the edges.
4
Layer the baked corn tortilla chips evenly over the soy crumble mixture, followed by the nonfat sour cream, shredded lettuce, and diced tomatoes.
5
To fold the wrap, start at the bottom edge of the tortilla, folding it up towards the center. Continue folding the edges in a circular motion, overlapping sections, until the filling is completely enclosed. Aim for about six folds.
6
Heat a nonstick skillet over medium heat and spray lightly with nonstick cooking spray. Carefully place the folded wrap in the pan, seam side down, and cook for 3 to 4 minutes or until golden and crispy.
7
Using a spatula, carefully flip the wrap and cook for an additional 30 seconds until the other side is also crispy. Remove from the pan, slice in half if desired, and enjoy your Loaded Veggie Crunch Wrap!
Nutrition Information
4.5g
Fat
25g
Protein
16g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is a Loaded Veggie Crunch Wrap?
The Loaded Veggie Crunch Wrap is a healthier, vegetarian version of the classic fast-food favorite, featuring soy crumbles, fresh vegetables, and a low-carb tortilla.
How many calories are in one Loaded Veggie Crunch Wrap?
Each serving contains approximately 210 calories.
Is this recipe suitable for a high-protein diet?
Yes, it contains 25 grams of protein per serving, making it a great high-protein meal option.
What are the main ingredients for the filling?
The filling consists of frozen hamburger-style soy crumbles, shredded fat-free cheddar cheese, and taco seasoning.
Is the Loaded Veggie Crunch Wrap high in fiber?
Yes, it is very high in fiber, providing 16 grams per serving.
What type of tortilla is recommended for this recipe?
The recipe calls for a large wheat low-carb tortilla to keep the calorie and carb count low.
How do you make the tortilla more pliable for folding?
Warm the tortilla in the microwave for about 10 seconds before filling and folding.
What provides the crunch inside the wrap?
Three baked corn tortilla chips are layered inside the wrap to provide a satisfying crunch.
How do you cook the soy crumble mixture?
Combine the soy crumbles, cheese, and seasoning in a bowl and microwave for about 30 seconds until heated through.
What vegetables are included in the wrap?
The wrap includes shredded lettuce and diced tomatoes.
How many folds should I make when closing the wrap?
You should aim for about six folds, overlapping the sections in a circular motion until the filling is enclosed.
How do you get the outside of the wrap crispy?
Cook the folded wrap in a nonstick skillet with nonstick spray over medium heat until golden and crispy.
Which side of the wrap should be placed in the pan first?
Place the wrap seam side down first to seal the folds together.
How long should I cook the wrap in the skillet?
Cook for 3 to 4 minutes on the first side and an additional 30 seconds after flipping.
Is this recipe vegetarian?
Yes, it is vegetarian-friendly as it uses soy crumbles instead of meat.
What kind of cheese is used in this recipe?
The recipe specifies shredded fat-free cheddar cheese.
Is there any fat in this recipe?
Yes, there is approximately 4.5g of fat per serving.
Can I use regular sour cream?
The recipe uses nonfat sour cream to keep it light, but you can use regular sour cream if you don't mind the extra calories.
How many servings does this recipe make?
This recipe is designed for 1 serving.
Is this a fast-food inspired recipe?
Yes, it is a healthy, Taco Bell inspired creation.
What seasoning is used for the soy crumbles?
1/2 teaspoon of taco seasoning is used to flavor the filling.
Can I make this recipe vegan?
Yes, by substituting the fat-free cheddar and sour cream with plant-based alternatives.
What is the preparation for the tomatoes?
The tomatoes should be diced before being added to the wrap.
Is this recipe low-carb?
Yes, the use of a low-carb wheat tortilla makes it suitable for many low-carb diets.
What size border should I leave when filling the tortilla?
Leave a 2-inch border around the edges of the tortilla to ensure you have enough room to fold it.
How many tortilla chips are used per wrap?
Three baked corn tortilla chips are used per serving.
Can I use ground beef instead of soy crumbles?
You can, but it will change the nutritional values and the recipe will no longer be vegetarian.
Is the Loaded Veggie Crunch Wrap a quick meal?
Yes, it is designed to be a quick meal that can be prepared in just a few minutes.
Should the soy crumbles be thawed before cooking?
No, you can microwave them directly from frozen along with the cheese and seasoning.
What type of skillet is best for cooking the wrap?
A nonstick skillet is recommended to prevent sticking and allow for a crisp finish with minimal oil.