High-Protein Beef Taco Wraps
Lean beef, black beans and fresh vegetables come together in an easy high-protein wrap for lunch or dinner.
Nutrition
Estimates, per serving.
Ingredients
Beef Filling
- 450g lean ground beef, 90% lean, raw
- 330g black beans, drained and rinsed
- 60g corn
- 60g onion, diced
- 25g olive oil
- ½ tsp paprika
- ½ tsp cumin
- ½ tsp garlic powder
- ¼ tsp black pepper
- Pinch of salt
To Assemble
- 8 small whole-wheat tortillas, approximately 100 kcal each
- 120g tomato, diced
- 80g lettuce, shredded
- 80g reduced-fat cheese, grated
Method
- Heat the olive oil in a large pan over medium heat.
- Add the onion and cook for 1–2 minutes.
- Add the ground beef and break it apart as it cooks.
- Add paprika, cumin, garlic powder and black pepper.
- Cook until the beef is completely browned and cooked through.
- Add the black beans and corn.
- Stir and cook for another 2–3 minutes.
- Remove from heat and allow the filling to cool slightly.
- Warm the tortillas briefly in a dry pan.
- Add lettuce, tomato, beef filling and cheese.
- Roll tightly into wraps.
Portion it
Because the fresh vegetables and tortillas are best stored separately, portion the cooked beef-and-bean filling first.
Weigh the finished filling.
Finished filling weight ÷ 4 = one filling portion
Each serving receives:
¼ of the cooked filling
2 tortillas
¼ of the tomato
¼ of the lettuce
¼ of the cheese
Expected cooked filling: approximately 200–220g per serving.
Store & reheat
Cool within 2 hours before refrigerating or freezing.
Freeze the filling in individual portions. Keep tortillas and fresh vegetables refrigerated separately. To reheat: Thaw the filling overnight in the refrigerator and heat thoroughly. Assemble the wraps when ready to eat.