Ham & Cheese Sandwich Wrap

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Spice up your typical lunch sandwich and have a wrap instead! The broccoli sprouts add crunch and nutrients, and the honey mustard adds some sweetness.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Sylvia Geiger, M.S., RD
Reviewed by Dietitian Sylvia Geiger, M.S., RD

As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves.

EatingWell's Editorial Guidelines
Ham & Cheese Sandwich Wrap
Prep Time:
5 mins
Total Time:
5 mins
Servings:
1
Yield:
1 serving
Nutrition Profile:
Diabetes-Friendly Nut-Free Healthy Aging Low-Sodium High-Fiber Heart-Healthy Egg-Free Low-Calorie
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Ingredients

  • 1 high-fiber, low-carb whole wheat tortilla

  • 1 tablespoon honey mustard

  • 1 slice lower-sodium ham lunch meat

  • 3 tablespoons reduced-fat shredded cheddar cheese

  • ½ cup diced tomato

  • 1 cup broccoli sprouts

  • 1 cup raw sugar snap peas

Directions

  1. Spread mustard on tortilla. Place ham, cheddar cheese, tomato, and broccoli sprouts on top. Roll into a wrap. Serve with snap peas.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

234 Calories
7g Fat
28g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 wrap
Calories 234
% Daily Value *
Total Carbohydrate 28g 10%
Dietary Fiber 11g 39%
Total Sugars 7g
Protein 20g 40%
Total Fat 7g 9%
Saturated Fat 3g 15%
Cholesterol 30mg 10%
Sodium 559mg 24%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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