Roll Ups Lunch Box
Colorful pinwheel roll ups that break the monotony of traditional sandwiches while providing a versatile canvas for balanced nutrition that children actually want to eat. These roll ups are perfect for school lunches, meal prep, and no-sandwich alternatives.
Equipment
- Cutting Board
- Sharp Knife
- Plastic wrap
Ingredients
Base Wraps (choose one)
- 4 large flour tortillas 8-inch diameter
- 4 whole wheat wraps for added fiber
- 4 spinach wraps for a veggie boost and vibrant color
- 4 gluten-free wraps for those with sensitivities
Spreads (choose one or mix)
- 8 oz cream cheese softened (substitute with dairy-free cream cheese if needed)
- 1 cup hummus protein-packed alternative
- 1/2 cup guacamole healthy fat option
- 4 tbsp pesto herb-infused flavor booster
- 4 tbsp nut-free sunflower seed butter allergy-friendly option
Proteins (choose one or combine)
- 8 oz thinly sliced deli turkey or chicken
- 8 oz thinly sliced ham
- 4 oz smoked salmon
- 1 cup chickpeas mashed (plant-based option)
- 4 hard-boiled eggs sliced (budget-friendly protein)
Vegetables (mix and match)
- 1 cup baby spinach leaves
- 1 large carrot julienned
- 1 cucumber thinly sliced
- 1 bell pepper thinly sliced
- 1/2 cup shredded lettuce
- 1/4 cup thinly sliced red onion
Flavor Boosters (optional)
- 1/4 cup sun-dried tomatoes chopped
- 2 tbsp pickles or pickled vegetables
- 1 tbsp capers for smoked salmon option
- 2 tbsp sliced olives
- 1 tbsp fresh herbs cilantro, basil, or parsley
Instructions
- Lay out all ingredients within reach and ensure you have a clean, flat surface for rolling. Using a cutting board provides stability and makes cleanup easier. If making multiple varieties, arrange ingredients in assembly-line fashion.
- Lay your chosen wrap flat on the workspace. If using refrigerated wraps, warming them for 10 seconds in the microwave increases flexibility and prevents cracking.
- Evenly spread your chosen base (cream cheese, hummus, etc.) across the entire surface, leaving a ½-inch border around the edges. The spread acts as the "glue" that holds everything together.
- Arrange your protein choice evenly across the spread, covering about 90% of the surface. For meats, slightly overlap the slices to create an even layer.
- Layer your vegetables and any additional flavor boosters evenly across the protein. Place heavier ingredients first, followed by lighter ones. For crunchier vegetables, slice them extra thin to ensure the wrap rolls easily.
- Starting from one edge, begin rolling the wrap tightly, using your fingertips to keep the filling in place. Maintain consistent pressure throughout the rolling process.
- Once rolled, wrap the entire roll in plastic wrap and refrigerate for at least 30 minutes. This crucial step allows the spread to firm up, making slicing cleaner and preventing filling from spilling out.
- Using a sharp knife (serrated works best), cut the chilled roll into 1-inch thick pinwheels. Wipe the knife clean between cuts for the cleanest results. Arrange the pinwheels in your lunch box, keeping them upright or slightly leaning against each other.
Notes
- For lower sodium versions, use low-sodium deli meats or roasted chicken breast.
- Make lettuce wraps instead of tortillas for a keto-friendly option.
- Choose whole grain wraps for higher fiber content.
- Substitute cream cheese with Greek yogurt mixed with ranch seasoning for lower fat.
- Pat wet ingredients like cucumber or tomato dry before adding to prevent soggy wraps.
- Unsliced rolls can be stored in the refrigerator for up to 3 days when tightly wrapped.
- Include a paper towel in the container with pinwheels to absorb excess moisture.
- Use an insulated lunch box with an ice pack to keep dairy-based roll ups food-safe.
- Make lettuce wraps instead of tortillas for a keto-friendly option.
- Choose whole grain wraps for higher fiber content.
- Substitute cream cheese with Greek yogurt mixed with ranch seasoning for lower fat.
- Pat wet ingredients like cucumber or tomato dry before adding to prevent soggy wraps.
- Unsliced rolls can be stored in the refrigerator for up to 3 days when tightly wrapped.
- Include a paper towel in the container with pinwheels to absorb excess moisture.
- Use an insulated lunch box with an ice pack to keep dairy-based roll ups food-safe.
Nutrition
Calories: 240kcalCarbohydrates: 22gProtein: 13gFat: 11gSaturated Fat: 5gCholesterol: 45mgSodium: 500mgFiber: 3gSugar: 2g
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