Mediterranean Goat Cheese Wrap
No heat. No pan. No timer. A knife, a bowl, and five minutes is all this takes.
Goat cheese crumbled with quartered olives, layered over peppery arugula and fresh tomato rounds on a whole wheat wrap. 195 kcal of bold Mediterranean flavor that hits tangy, briny, and sharp in the same bite.
No heat. No pan. No timer. A knife, a bowl, and five minutes is all this takes.
Goat cheese crumbled with quartered olives, layered over peppery arugula and fresh tomato rounds on a whole wheat wrap. 195 kcal of bold Mediterranean flavor that hits tangy, briny, and sharp in the same bite.
Ingredients
- olives 4 pieces
- tomato 1
- goat cheese 0.5 ounce
- arugula 1 handful
- tortilla wrap, whole wheat 1
Method
-
Slice the olives into quarters and slice the tomato into rounds.
-
Crumble the goat cheese into a bowl and mix it with the olives. Season with pepper and salt.
-
Layer the arugula and tomato slices onto the wrap, then spoon the goat cheese mixture on top. Roll up the wrap and serve.
Layer the arugula directly on the wrap first. The leaves sit between the bread and the wet tomato slices, so the wrap stays firm instead of turning soggy. Taking this on the go? Roll it tight in aluminum foil.
Behind this recipe
Can I make this wrap ahead of time?
Yes. Wrap it tightly in aluminum foil and refrigerate. The goat cheese and olive mixture holds up well. Best eaten within a day. The arugula will start to wilt after that.
Is 7 grams of protein enough for a meal?
For a standalone meal, 7g of protein is low. This wrap fits naturally as a light lunch or a substantial snack between meals. Pairing it with a protein-rich side rounds out the macros if you need more.
Where does the fat in this wrap come from?
Mostly from the olives and goat cheese. Both are rich in oleic acid, a monounsaturated fat (the same type found in olive oil). The whole wrap delivers 8g of fat. Research suggests the type of fat matters for body composition, not just the total amount.
Read the full evidence review
