Mediterranean Sausage Wrap (With Vegetarian Option)
15 mins (prep 5, cooking 10)
14 ingredients
1 servings
This is a flavour-filled, healthy, easy-to-make wrap that's great as a snack or as a main dish. Vegetarians can use tofurky or other soy/alternameat sausages (it's just as delicious!). ***Note: The vegetarian option does not follow the nutrition information listed. In general the vegetarian choices will have lower sodium, fat, and calories.

Categories:  served-hot , for-1-or-2 , <-15-mins , italian , taste~mood , quick , microwave , free-of... , equipment , soy~tofu , time-to-make , egg-free , lunch~snacks , european , easy , presentation , main-dish , beans , meat , number-of-servings , inexpensive , vegetable , savory , stove-top ,
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  • 1 italian sausage (vegetarian if you prefer)
  • 1 teaspoon olive oil (or other cooking oil)
  • 1/2 red pepper, chopped
  • 1/2 zucchini, chopped
  • 1/2 an avocado, peeled, pitted, and sliced
  • 2 tablespoons green onions, chopped (about two inches worth of a bunch)
  • 1/4 cup cheese, grated (italian-blend is best but most kinds will do. soy, rice, or lower-fat dairy cheeses can be substitut)
  • 1 chipotle pepper tortilla, 10-inch (i prefer these wraps, but any will do)


Serving Size (96.16 g)
Servings 1
Amount per Serving
Calories 292.89 Calories from Fat 156.51
% Daily Value *
Total Fat 17.39g 26.75%
Saturated Fat 4.4g 22.02%
Trans Fat 0.0g %
Cholesterol 5.91mg 1.97%
Sodium 448.16mg 18.67%
Total Carbohydrate 28.21g 9.4%
Dietary Fiber 1.77 g 7.1%
Sugars 2.69 g %
Protein 6.45g 12.9%
Vitamin A 1238.21IU% Vitamin C 3.96mg%
Calcium 68.67mg% Iron 1.65mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
italian sausage, an, chipotle pepper