100 g Protein Burrito Wrap, Fully From Scratch
I've been working out for a while but wasn't seeing the progress I wanted, and my trainer Wesley told me why: I was eating 54 g of protein a day when I need around 138. So I built a high protein burrito wrap, completely from scratch, that packs over 100 g of protein and that I could happily eat every day for lunch. For reference: three chicken breasts is 90 g of protein. One warning up front, read my notes below before you eat the whole thing in one sitting.
Ingredients
- 315 g all-purpose flour (10 g more or less depending on how your flour absorbs water)
- 1/2 tsp baking powder
- 75 g butter, room temperature
- 180–240 ml hot water
- 1/2 tsp salt
- 50 g fat-free Greek yogurt
- 30 g unflavored whey protein powder
- 1/2 lemon, juiced
- 1 garlic clove, minced
- salt and pepper
- 1 can black beans, drained
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp cumin powder
- 1 tsp chili powder (optional, if you like spiciness)
- salt and pepper
- 180 g lean ground beef
- 1 tsp cumin powder
- 1 tsp paprika powder
- 1/2 tsp dried oregano
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/2 tsp chili powder (optional)
- oil for the pan
- a generous pinch of salt and a good few cracks of black pepper
- 30 g mushrooms (about 2), sliced
- 50 g low-fat cottage cheese
- 15 g Parmesan cheese, grated
- gem lettuce leaves, core removed (that's where the bitterness sits)
Method
- 1
Add the flour, baking powder and salt to a bowl. Rub the butter into the flour until it looks a little like breadcrumb.
- 2
Add hot water, yes, hot. Start with 180 ml and mix; if it doesn't come together after a minute of kneading, add more, up to 240 ml. A dough whisk keeps it off your hands, but hands work fine.
- 3
Throw the dough onto the counter and knead 5 to 10 minutes, until it's completely smooth and you can stretch it thin enough to see light through it without tearing. In a stand mixer, about 6 minutes.
- 4
Divide into balls of 130 g each, roll them up tight, cover with a damp towel and rest 15 to 30 minutes so the dough relaxes.
- 5
Make the sauce: whisk the Greek yogurt, whey and lemon juice until the whey is fully dissolved, no lumps. Stir in the minced garlic, salt and pepper. This sauce alone carries over 28 g of protein and just tastes like a good yogurt garlic sauce.
- 6
Season the drained black beans with the garlic powder, onion powder, cumin, chili powder, salt and pepper. Set aside.
- 7
Mix the ground beef with all its spices, salt and pepper. Set aside with the lettuce, sliced mushrooms, cottage cheese and grated Parmesan, I like all my ingredients prepped before assembly.
- 8
Roll a rested dough ball as thin as you can, roughly 1.5 to 2 mm and 28 to 30 cm across. If it sticks to the counter, roll it between two sheets of parchment paper. Don't worry if it isn't perfectly round, mine isn't either.
- 9
Cook the wrap on a hot, dry, flat pan for 30 to 60 seconds per side. You want light brown spots; overcook it and it turns stiff and brittle. Cover with a damp towel straight away and rest 5 minutes, then crumple it in your hands, it should not break or tear.
- 10
Heat the beans about 2 minutes with a splash of water if they stick, then mash. Set aside.
- 11
In a skillet with some oil, sauté the beef until golden brown and the moisture has cooked off. Add the mushrooms, then the Parmesan to melt, and cook another minute until it all comes together.
- 12
Assemble in this order or the wrap falls apart: refried beans first, then the cottage cheese, lettuce leaves as a base, a drizzle of garlic sauce, all the Parmesan beef down the middle, and a final line of sauce over the beef.
- 13
Fold the sides inwards, tuck the bottom over the filling, pull it tight and roll. Cut in half.
9 tools I used.
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