Baking

Whole-Wheat Wrap

A soft whole-grain flatbread tortilla for rolling sandwiches and fillings.

A whole-wheat wrap is a soft, pliable flatbread made with whole-wheat flour, used to roll around fillings for wraps, burritos, and rolls. The whole-grain flour gives it a nuttier flavor and more fiber than a white tortilla. It is warmed briefly to make it flexible before filling.

Whole-wheat wraps are soft, thin flatbreads made with the entire wheat grain—bran, germ, and endosperm—giving them notably higher fiber and nutrient content than their white-flour counterparts. They fall into the broader tortilla family but are distinguished by their softer, more pliable texture and the use of whole-grain flour rather than refined wheat flour. The bran and germ add a subtle nutty flavor and a denser, more substantial mouthfeel compared to white wraps, though this difference largely disappears when the wrap is properly warmed before filling.

The higher fiber content is their primary advantage: a single wrap can deliver 3–6 grams of fiber depending on the brand. This fiber slows digestion and adds bulk, making whole-wheat wraps a practical choice for anyone seeking more whole grains in their diet without abandoning sandwich-style convenience. The trade-off is a slightly shorter shelf life and a tendency to dry out faster once opened.

Commercially, whole-wheat wraps are typically 10–12 inches in diameter and formulated to be flexible enough for rolling without cracking, though they brown more quickly on a hot griddle than white flour versions due to natural sugars in the wheat germ. Home bakers can make them with a simple dough of whole wheat flour, water, oil, and salt, rolled thin and cooked on a dry skillet at 375°F (190°C). Brands like Mission, Trader Joe's, and Food for Life (sprouted varieties) represent the range from standard supermarket options to more specialized whole-grain formulations.

Measured in: piece
Storage: Pantry

Allergens

Gluten

Types & varieties

100% Whole Wheat

Made entirely with whole wheat flour; nuttier flavor, denser texture than white flour versions

Whole Wheat with Added Fiber

Fortified with flaxseed, oat bran, or psyllium; higher fiber content, slightly more fragile when handling

Sprouted Whole Wheat

Made from sprouted wheat berries; easier to digest, slightly sweeter; brands include Food for Life Ezekiel

Herb-Infused Whole Wheat

Contains dried herbs such as spinach, tomato-basil, or rosemary; adds flavor and visual appeal

Honey Whole Wheat

Sweetened with honey; slightly sweeter and more tender

Thin/Restaurant-Style Whole Wheat

Drier formulation; stays flexible longer but tears more easily when folding

Warming Before Use

This is the single most important step for working with whole-wheat wraps. Because the higher fiber content makes them more prone to cracking when cold, always warm them before filling. A dry skillet over medium heat (about 30–45 seconds per side) works best for restoring pliability without adding oil. Alternatively, microwave wrapped in a damp paper towel for 10–15 seconds. The wrap should be warm and flexible but not hot enough to cook the fillings if they are already prepared.

Skillet method preserves texture better than microwave
Do not overheat or the wrap will become too soft and difficult to roll
Test pliability by gently bending the wrap—it should curve without cracking

Rolling Technique

Place fillings in a single line across the center third of the wrap—never pile them in the middle like a burrito. Fold the sides in first, then roll from the bottom toward the top, keeping pressure even. For a sealed wrap, brush a thin line of hummus, mayo, or water along the inner edge before completing the final roll. If the wrap tears during rolling, overlap the torn edges or place the torn side face-down on the plate—the filling will hide it from diners.

Less filling is better than too much; aim for a single thin line of ingredients
Roll tightly but don't compress the fillings
Cut in half diagonally for a cleaner presentation and easier eating

Common uses

Classic sandwich wraps filled with proteins, vegetables, and saucesBurrito-style rolls with grains, beans, and heartier fillingsQuesadilla base with melted cheese and fillings, pan-toastedPizza base for thin-crust whole-grain pizzaCut into strips as a flatbread component in grain bowls or saladsThin-layer base for open-faced focaccia-style toppingsLow-carb substitute for bread in lunchboxesThemed wraps for catering: breakfast (egg, cheese), lunch (turkey, hummus), dinner (grilled vegetables, falafel)

Tips & pitfalls

Warm wraps in a dry skillet (30–45 seconds per side) or microwave (10–15 seconds wrapped in damp paper towel) before filling to restore pliability and prevent cracking
Do not overfill: limit fillings to a single line across the center third of the wrap
Seal the fold with a thin smear of hummus, mayo, or water brushed along the inner edge
For a crispier exterior, pan-fry the assembled wrap seam-side down in a lightly oiled skillet until golden, 2–3 minutes per side
Store opened wraps in a zip-top bag or airtight container with a slice of bread to maintain moisture
Divide bulk packages into smaller portions and freeze what won't be used within a week
If a wrap tears while rolling, overlap the torn edges or place the torn side down against the plate—guests won't notice
For a gluten-free alternative, seek brown rice or corn-based tortillas rather than assuming whole-wheat substitutes work
Common mistake: assuming whole-wheat wraps taste notably 'wheaty' or dry—properly warmed and well-filled wraps are indistinguishable to most eaters
Whole-wheat wraps brown more quickly than white flour versions on a hot griddle due to natural sugars in the germ; watch carefully to avoid burning

Nutrition

310kcal

Energy

1297 kJ · per 100 g

Where the calories come from

Protein 13%Carbs 59%Fat 28%

Protein

9.8g

20% DV

Carbs

45.9g

17% DV

Fat

9.8g

13% DV

Fiber

9.8g

35% DV

Sugars

2.4g

of which

Sodium

617mg

27% DV

Notable micronutrients

Thiamin (B1)69% DV

Selenium67% DV

Folate35% DV

Niacin (B3)30% DV

Phosphorus28% DV

Riboflavin (B2)22% DV

Source · USDA FoodData Central · Tortillas, ready-to-bake or -fry, whole wheat

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In the shops

Matched grocery products

No matched grocery products for Whole-Wheat Wrap yet.

Good to know

Primary flour: Whole wheat flour (contains bran, germ, and endosperm)
Typical diameter: 10–12 inches (25–30 cm)
Typical calorie count: 70–100 calories per wrap (varies by brand and thickness)
Fiber content: 3–6g per wrap depending on formulation; significantly higher than white flour tortillas
Shelf life (unopened): 1–2 weeks at room temperature; check best-by date
Shelf life (opened): 3–5 days sealed in airtight bag at room temperature; up to 2 weeks refrigerated
Freezer storage: Up to 6 months in airtight container or freezer bag
Texture: Soft and pliable when fresh; becomes brittle if exposed to air
Common brands: Mission Whole Wheat, Trader Joe's Whole Wheat, Ole Extreme Wellness, Food for Life Ezekiel (sprouted)
Typical ingredients: Whole wheat flour, water, vegetable oil, salt, leavening agents, preservatives (e.g., calcium propionate)

Substitutes

White flour tortilla — Most direct substitute; softer and more pliable but lacks whole grain fiber
Whole wheat pita — Must be split horizontally; works for open-face use but less flexible for rolling
Lavash or flatbread — Similar texture and size; check ingredients for whole grain content
Corn tortilla — Different flavor and smaller size; requires warming and is more brittle
Lettuce wrap — Low-carb alternative; completely different texture and purpose
Rice paper wrapper — Requires hydration; used for fresh spring rolls, not warm sandwiches
Sprouted grain tortilla — Comparable nutrition profile; may have slightly sweeter flavor

Pairs with

Proteins: chicken, turkey, roast beef, falafel, hummusCheeses: feta, goat cheese, cheddar, SwissVegetables: grilled peppers, roasted zucchini, fresh spinach, shredded lettuce, avocadoSauces: tzatziki, hummus, pesto, chipotle aioli, tahini dressingGrains: brown rice, quinoa, bulgurBeans: black beans, chickpeas, white beans

Also called

Whole-Wheat Tortilla · Wholemeal Wrap