HEALTHY GROUND BEEF TORTILLA WRAPS

HEALTHY GROUND BEEF TORTILLA WRAPS

Nutrition Focus

• High protein
• Fiber-rich
• No frying
• Can be low-carb or whole-grain

Ingredients

Wrap Base

• 8 large whole-wheat tortillas (or low-carb tortillas)

Healthy Beef Filling

• 2 lb (900 g) lean ground beef (90–93%)
• 1 tablespoon olive oil
• 1 large onion, finely diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 1 zucchini, grated (squeeze water out)
• 1 cup spinach or kale, chopped

Seasoning (Clean & Healthy)

• 2 teaspoons paprika
• 1 teaspoon cumin
• 1 teaspoon oregano
• 1 teaspoon black pepper
• 1 teaspoon salt (or to taste)
• ½ teaspoon chili flakes (optional)

Healthy Sauce Options (Choose One)

Yogurt Garlic Sauce

• 1½ cups Greek yogurt (low-fat or full)
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 garlic clove, grated
• Salt to taste

OR Avocado Yogurt Sauce

• 1 ripe avocado
• 1 cup Greek yogurt
• Lemon juice + salt

Fresh Add-Ins

• 2 cups shredded lettuce or cabbage
• 1 cup diced tomatoes
• ½ cup sliced cucumbers
• Fresh parsley or cilantro

Instructions

Cook the Beef (Healthy Way)

1. Heat olive oil in a large pan on medium heat.
2. Add onion → cook until soft.
3. Add garlic → stir 30 seconds.
4. Add ground beef → break up and cook until browned.
5. Drain excess fat if needed.
6. Add bell pepper, zucchini, spinach.
7. Season and cook 3–4 minutes until veggies soften.

Make the Sauce

• Mix all sauce ingredients until smooth.
• Keep chilled.

Assemble the Wraps

1. Warm tortillas lightly.
2. Spread sauce in center.
3. Add beef mixture.
4. Top with fresh veggies.
5. Roll tightly.

Optional Finish (Extra Flavor)

• Lightly toast wrapped tortillas on a dry pan
• OR bake at 375°F (190°C) for 10 minutes

Meal Prep & Storage

• Keeps 4 days in fridge
• Freeze beef filling up to 2 months
• Reheat filling, assemble fresh wraps

Nutrition (Approx per wrap)

• Calories: 400–450
• Protein: 30–35 g
• Fiber: 8–10 g
• Healthy fats: olive oil + avocado

Healthy Tips

Use lean beef
Load vegetables
Choose yogurt over mayo
Whole-grain tortillas boost fiber