A super easy gluten-free wrap lunch

If you're a coeliac who works near a sandwich shop that doesn't provide for you, you'll need something that's delicious and quick to prepare.


But one of the hardest things to get right is a gluten-free wrap. They're either they're a bit dry or oddly slithery, sticking to the upper mouth in a way that's not exactly pleasant.

Let's not dilly-dally on that image for too long. This lunch rises well above the gluten-free norm.

Butternut squash with wild rocket & spinach
Roasted butternut squash & wild rocket wrap with mustard chicken

Thankfully, Warburtons' gluten-free super seeds wrap ticks all the boxes. It's full of protein and fibre, low in fat and boasts 4 different seeds: quinoa, millet, chia & linseed. Essentially, it's gluten-free (obviously - I wouldn't promote anything that wasn't) and it's also vegan, which is helpful if you also need to avoid dairy and/or egg.


Btw, this is not an ad. I truly enjoy Warburtons.

But the inside is the bit that counts - the filling that'll give you a sweet protein pick-me-up in the middle of the day.


The secret is to dice & roast a butternut squash the night before. (This is a slightly cumbersome job but totally worth it when you realise you've got mouth-watering autumnal veg to last you a week.)


How to roast the squash


Man chopping butternut squash
Getting someone else to do your chopping for you is an added bonus
  1. Pre-heat your oven to 190 degrees Celsius (375 Farenheit)

  2. Peel a large butternut squash and chop in half.

  3. Using a large spoon, scoop out the inside and discard.

  4. Dice into 2cm chunks and place in a roasting tin with a sprinkling of sea salt.

  5. Bake for 45 mins until golden and caramelised.

  6. Allow to cool and store in an airtight container in the fridge.

And if you're wondering where the olive oil is, you honestly don't need any. The squash will caramelise nicely by itself. The only thing you do need to watch out for is it welding itself to your tin so make sure the bottom's either non-stick or line it with baking parchment.


Lunchtime!


For this particular wrap I decided to mix together sweetcorn, Greek yogurt, mustard and roast chicken (the leftovers from Sunday) and lay it on top of a rocket, beetroot and spinach salad (Superfood Salad by Aldi) topped with butternut squash.


What makes this the perfect lunch for me is the combination of colours (orange, green and purple really lift the beige/white of the chicken, yogurt and the wrap), the textures (crunchiness of the salad combined with the squishyness of the squash, and the wonderful flavour combination of sweet and savoury without an ounce of added sugar.


Nutritional info


I'm a big fan of knowing the nutritional info for my food. As a coeliac, it's important to get enough calcium (more than the average person). To combat my IBS I make sure I get enough fibre (although if you also have IBS you'll need to check what works best for you - while some sufferers benefit from more fibre, others need less or it'll irritate the gut). I also want to get enough protein to help me feel full and build muscle. I know calories are a contentious issue for many but I feel it's important to know how many you're getting (more on this in other posts), not because you need to torture yourself or feel guilty but instead to monitor your intake and ensure you can fuel yourself properly.

The main areas I'm concentrating on at the moment are protein and a specific calorie count (currently 1,850 per day), which breaks down as follows:


Protein: 35.2g
Calories: 335

On top of all that, it's really quick to prepare (provided you've done the squash the night before, of course).


But what I really want to know is what you think of it? Please let me know!

Hi! Great to have you here...

My name's Ali and I help people with coeliac disease have a better, easier and healthier lifestyle. 

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Ali Walsh