Nutrition Facts
Servings: 1 ServingCalories:530kcalTotal Fat:22gSaturated Fat: 8.5gSodium:560mgTotal Carbohydrate:47gDietary Fiber: 7gSugars: 6gProtein:36g
A sweet potato wrap swaps the tortilla for a batter of grated sweet potato, oat flour and egg, cooked like a pancake in a frying pan and folded over a filling. Three ingredients in the base, no bread, and with cheese and chicken inside it comes to 36g of protein and 7g of fibre.
I make a lot of things that stand in for bread, and this is the one I keep coming back to. The sweet potato doesn't disappear into the background, the base is faintly sweet, which sounds odd next to melted cheese until you try it, and then it makes complete sense. Think of it as somewhere between a wrap, an omelette and a hash brown.
It also behaves better than most bread substitutes. It doesn't crack when you fold it, it holds a filling without going soggy underneath, and you can cook a stack of the bases and keep them in the fridge for the week.
Grated sweet potato is the base and it wants to be grated, not mashed or roasted. Grating gives you strands that tangle together and hold their shape in the pan, where a purée just spreads into a puddle. One cup is right for one wrap.
Oat flour is the binder that turns it from a pile of grated vegetable into something foldable. A quarter cup is enough, more and it starts tasting like a pancake. If you don't have oat flour, blitz porridge oats in a blender for thirty seconds.
Egg does the rest of the binding and is why the base sets rather than falls apart when you flip it. One medium egg to one cup of sweet potato is the ratio to remember.
Cheese and chicken are what I use, mostly because the cheese melts into a glue that holds the fold shut. Anything goes here though, this is a base, not a rulebook. Leftover roast chicken, ham, a fried egg, black beans and avocado all work.
Sweet potato is where the fibre and the slower-releasing carbohydrate come from, and that combination is a big part of why this holds you until lunch where a white tortilla often doesn't. Fibre also does a lot of quiet work for gut health that has nothing to do with how full you feel. At 7g in one wrap you're getting a decent chunk of the day in a single meal, without it being the point of the meal.
If you like the bread-free thing, my rice paper omelette wrap is the faster version, and there are plenty more in my high protein recipes collection.
Alex :)
Grated sweet potato, oat flour and egg cooked like a pancake into a soft, foldable base, then filled with melted cheese and chicken and folded over. No bread, three ingredients in the base, and 36g of protein with 7g of fibre in one wrap.
Grate the sweet potato and tip it into a bowl with the oat flour, egg, salt and pepper. Mix well until every strand is coated — it should look like a thick, shaggy batter rather than anything pourable.
Heat a non-stick frying pan over medium heat with a little oil. Add the mixture and press it out into a round about the size of a small tortilla, roughly half a centimetre thick.
Cook for 4 to 5 minutes until the underside is golden brown and the edges look set, then flip. If it feels loose when you go to turn it, give it another minute — it firms up as the egg sets.
Lay the cheese over one half of the base and pile the chicken on top of it. Keeping the filling to one side is what lets you fold it.
Fold the empty half over the filling and press down gently. Cook for another minute or two on each side, until the cheese has melted and holds the fold shut.
Slide it onto a plate, cut in half and eat straight away, while the cheese is still stretchy.Servings: 1 ServingCalories:530kcalTotal Fat:22gSaturated Fat: 8.5gSodium:560mgTotal Carbohydrate:47gDietary Fiber: 7gSugars: 6gProtein:36g