Asparagus and Avocado Wrap

This wrap is easy, light, delicious, and satisfying!  A great meal to make the night before, and then take to work for lunch the next day.  It’s full of whole grains, fiber, and yummy veggies!


Makes 4 servings

  • 16 asparagus spears
  • 1 ripe avocado
  • 1 tbsp. fresh lime juice
  • 2 cloves garlic
  • 1  cup cooked brown rice
  • 3 tbsp. plain, nonfat Greek yogurt
  • 2 large whole wheat tortillas
  • 1/3 cup fresh cilantro
  • 2 tbsp. red onion, chopped


  • In a large saucepan, bring 2 inches of water to a boil, place asparagus in a steamer basket and cook for 5 minutes, until tender
  • Preheat oven to 400 degrees and roast garlic 10-15 minutes
  • Using a garlic press, crush garlic into a small bowl, add avocado and lime juice and mash together
  • In another small bowl, still together cooked brown rice and greek yogurt and set aside
  • Using a large frying pan, heat tortillas over medium heat until softened, about 20 seconds per side
  • Spread avocado mixture equally among tortillas, topping with rice mixture, asparagus, cilantro, and onion
  • Fold sides in, roll up tortillas with filling packed firmly inside, slice in half, and enjoy!

Nutritional Information

Serving Size: 192g, Calories: 159, Total Fat: 6g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 19mg, Total Carbohydrate: 24g, Dietary Fiber: 7g, Sugars: 3g, Protein: 6g, Vitamin A: 14%, Vitamin C: 17%, Calcium: 6%, Iron: 13%

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