Wrap & Roll

12 10 728
Ingredients Minutes Calories
Prep Cook Servings
5 min 5 min 1
Wrap & Roll
Health Highlights
A delicious and nutritious bento-box lunch that works for the whole family.


1 10-inch tortilla(s) Spinach Tortilla (for wrap)
1 tsp Mayonnaise (for wrap *see notes)
2 leaf Lettuce, romaine (for wrap)
1/4 avocado(s) Avocado (sliced, for wrap)
2 slice(s) Ham, sliced (for wrap)
1/4 medium ear Sweet yellow corn
4 slice Cucumber
4 cracker(s) Mary's Organic Crackers, gluten-free (or any high fibre, whole grain cracker)
50 gm Mozzarella cheese (50 g)
1/4 cup Red grape
2 tomato Cherry Tomatoes
2 apricot Apricot, dried


  1. To make the wrap, spread mayonnaise all over tortilla. Lay lettuce leaves, avocado slices, and sliced ham over and roll up the tortilla tightly.
  2. Slice the roll into 1-inch pieces and set aside.
  3. Steam the corn cob and carefully slice into 1-inch pieces.
  4. Peel the cucumber lengthwise in alternative areas so a pattern of peel and no peel remain all around.
  5. Assemble the bento or lunch box by adding in the tortilla rolls, corn on the cob, crackers, cheese, grapes, tomatoes and apricots. 


Quick Tips:

Avocado Mayo is often a much healthier alternative to traditional mayonnaise. Chosen Foods is a great brand option.

For gluten-free version, use gluten-free wraps. 

For dairy-free version, use nut cheese instead of mozarella.

Nutrition Facts

Per Portion

Calories 728
Calories from fat 340
Calories from saturated fat 136
Total Fat 38 g
Saturated Fat 15.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.6 g
Monounsaturated Fat 14.0 g
Cholesterol 78 mg
Sodium 1724 mg
Potassium 1034 mg
Total Carbohydrate 72 g
Dietary Fiber 10.2 g
Sugars 20.2 g
Protein 30 g

Dietary servings

Per Portion

Fruit 0.5
Grain 2.3
Meat 0.7
Milk Alternative 1
Vegetables 1.7

Energy sources