How to Make Paleo-Friendly Wraps and Sandwiches
The Paleo diet, modeled after the eating habits of our ancient ancestors, emphasizes whole foods like vegetables, fruits, nuts, and lean meats. One challenge, however, is finding alternatives for bread in making wraps and sandwiches since traditional bread is not Paleo-friendly. The good news is, with a bit of creativity and some simple ingredients, you can still enjoy these lunchtime staples without breaking your Paleo commitment. Let’s dive into how you can make delicious, healthy Paleo-friendly wraps and sandwiches.
1. Lettuce Wraps: The Simplest Solution
Starting with the easiest and most refreshing option, lettuce wraps can be a crisp and satisfying alternative to bread. Opt for large, sturdy lettuce leaves such as romaine, iceberg, or butter lettuce. Simply wash the leaves, pat them dry, and they’re ready to hold your favorite fillings. Chicken salad, sliced turkey, avocado, and fresh vegetables all work wonderfully in a lettuce wrap. Just place your ingredients in the center of a leaf, fold it like a taco, and enjoy!
2. Collard Green Wraps for the Win
Similar to lettuce wraps but offering a bit more durability, collard greens can hold heavier fillings without tearing. To prepare collard greens for wrapping, trim the thick part of the stem, blanch the leaves in boiling water for about 30 seconds to soften them, and then plunge into ice water to stop the cooking process. Dry the leaves well, and they’re ready for your favorite Paleo-friendly sandwich fillings. Think grilled chicken, bacon, and avocado for a hearty and nutritious option.
3. Coconut Flour Tortillas: A Bit of Baking
Making your own Paleo-friendly tortillas is easier than you might think, and coconut flour provides an excellent base. To make coconut flour tortillas, you’ll need:
- ½ cup of coconut flour
- 2 tablespoons of psyllium husk powder (helps bind the dough)
- ¼ teaspoon of baking powder
- ½ teaspoon of sea salt
- 1 cup of boiling water
- Coconut oil for cooking
Mix the coconut flour, psyllium husk powder, baking powder, and salt in a bowl. Add the boiling water and mix until a dough forms. Divide the dough into small balls and roll them out between two pieces of parchment paper until they’re thin. Cook each tortilla in a hot skillet with a bit of coconut oil until lightly browned on both sides. Fill with your Paleo ingredients, roll, and enjoy.
4. Eggplant Slices as Sandwich “Bread”
If you’re missing the feeling of biting into a sandwich, thick slices of eggplant can be an excellent bread substitute. Slice the eggplant horizontally to about ½-inch thick pieces, sprinkle with salt, and leave them for about 10 minutes. Rinsing them off and patting them dry will remove some of the bitterness. Grill or bake the slices until they’re tender and slightly crispy. Now, sandwich your ingredients between two eggplant slices for a veggie-packed, breadless delight.
5. Portobello Mushroom Buns for Burgers and More
For those craving a juicy burger without the bun, large Portobello mushroom caps can come to the rescue. Remove the stems and scrape out the gills to make room for fillings. Brush them with olive oil and grill or bake until tender. These mushroom “buns” offer a meaty texture and rich flavor that complement various fillings, from traditional burger patties to grilled vegetables.
6. Sweet Potato Toast: A Sweet and Savory Base
Thinly slice sweet potatoes lengthwise and toast them in your toaster or oven until they’re just tender. These sweet potato slices can be a fantastic base for avocado toast, almond butter with bananas, or even a base for a Paleo “open-faced sandwich” with your favorite toppings.
Tips and Tricks
- Experiment with fillings: The beauty of Paleo-friendly wraps and sandwiches lies in the variety of fillings you can use. Mix and match grilled meats, fresh veggies, homemade spreads, and healthy fats like avocados or nuts.
- Prepare in advance: Many of these alternatives, such as the coconut flour tortillas or grilled Portobello mushrooms, can be made in advance. Store them in the fridge for a quick and easy meal prep option.
- Embrace creativity: Don’t be afraid to experiment with different combinations or invent new filling ideas. The Paleo diet encourages eating whole, unprocessed foods, so as long as you stick to that principle, you can’t go wrong.
Switching to a Paleo diet doesn’t mean you have to give up your favorite wraps and sandwiches. With these simple alternatives and a bit of creativity, you can enjoy these classic lunch options in a healthy, Paleo-friendly way. Whether you’re in the mood for a crisp lettuce wrap or a hearty Portobello burger, the possibilities are endless. Happy cooking!
