Pesto Wrap with Mozzarella & Tomato
Pesto straight on the wrap, thin slices of mozzarella layered over it, and cherry tomatoes quartered so they stay put when you roll.
The whole thing is cold, fast, and built for the days when cooking feels like too much commitment. 306 calories, a whole wheat wrap holding it together, and some salad greens tucked inside right before the final fold.
Nothing fancy. Nothing that needs a pan. Just a caprese in wrap form that comes together before your coffee gets cold.
Pesto straight on the wrap, thin slices of mozzarella layered over it, and cherry tomatoes quartered so they stay put when you roll.
The whole thing is cold, fast, and built for the days when cooking feels like too much commitment. 306 calories, a whole wheat wrap holding it together, and some salad greens tucked inside right before the final fold.
Nothing fancy. Nothing that needs a pan. Just a caprese in wrap form that comes together before your coffee gets cold.
Ingredients
- mozzarella, low-moisture part skim 1 ounce
- cherry tomatoes 5 piece
- tortilla wrap, whole wheat 1 piece
- pesto 1 tablespoon
- mixed salad 1 handful
Method
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Slice the mozzarella into thin slices and quarter the cherry tomatoes.
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Spread the wrap with pesto.
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Arrange the mozzarella, tomatoes, and mixed salad over the wrap. Season with pepper and salt to taste.
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Roll up the wrap. Cut it in half and serve on a plate.
Layer in order: pesto on the wrap first so it acts as a glue, then mozzarella slices flat against the pesto, then tomatoes, then greens on top. The greens stay crisp because nothing warm sits on them, and the pesto keeps the cheese from sliding when you roll.
Behind this recipe
Is 12 grams of protein enough for lunch?
On its own, 12g is light for a full meal. If this wrap is your entire lunch, consider adding a side with protein: a boiled egg, a handful of nuts, or a glass of milk. If it is one part of a larger lunch or a midday snack between bigger meals, the 306 calories and the balance of carbs and fat will hold you over.
Does the pesto help absorb nutrients from the tomatoes?
Yes. Cherry tomatoes contain lycopene, a fat-soluble compound. Without any fat in the meal, your body absorbs almost none of it. The olive oil in pesto provides the fat that helps lycopene form structures small enough to pass through the intestinal wall. A tablespoon of pesto is a small dose, but it is working.
Read the full evidence reviewCan I use fresh mozzarella instead of low-moisture?
Yes, but fresh mozzarella holds more water. That moisture seeps into the wrap and can make it soggy within minutes. If you are eating immediately, fresh works fine and tastes great. If you are packing this for later, low-moisture part skim holds its shape and keeps the wrap intact until you are ready to eat.
