Protein Rolls Series

Seven crispy, protein-packed rolls to save and make again.

Spicy Tuna Protein Roll

Makes 2. Macros per wrap.

• 1 can tuna in water, drained very well
• 1/4 cup nonfat Greek yogurt
• 1–2 tbsp sriracha, or to taste
• 1/2 tbsp teriyaki sauce
• 1 tsp sesame seeds
• 2 tbsp green onion, chopped
• 2 Mission Low Carb Whole Wheat tortillas (60 cal each)
• 1/4 medium avocado, sliced
• 1/2 medium carrot, shredded
• 1/3 small cucumber, shredded

1. Drain the tuna really well, pressing it with a paper towel if needed. In a bowl, combine tuna with Greek yogurt, sriracha, teriyaki sauce, sesame seeds, and green onion. Mix until it comes together like a scoopable tuna salad.
2. Divide the tuna mixture evenly between the two tortillas. Top each with 1/4 of the avocado and half of the carrot and cucumber.
3. Roll each tortilla up tightly like a small burrito, tucking in the sides as you go.
4. Heat a nonstick pan over medium-high heat. Place the wraps seam-side down and press lightly. Cook for 2–3 minutes per side until golden brown and crispy.

Crab Rangoon Protein Rolls

Makes 2. Macros per wrap.

• 120g imitation crab, finely chopped
• 80g plain nonfat Greek yogurt
• 1 tbsp panko breadcrumbs
• 1 tsp soy sauce
• 1 tsp Worcestershire sauce
• 1/2 tsp garlic powder
• 2 tbsp green onion, thinly sliced
• 1 tbsp sweet chili sauce
• 1 tsp sriracha
• 2 Mission Low Carb Whole Wheat tortillas (60 cal each)
• 1/4 medium avocado, thinly sliced
• 1/2 medium carrot, shredded
• 1/3 small cucumber, shredded

1. Finely chop or shred the imitation crab and place it in a medium bowl.
2. Add the Greek yogurt, panko breadcrumbs, soy sauce, Worcestershire sauce, garlic powder, green onion, sweet chili sauce, and sriracha.
3. Mix until everything is evenly combined and the filling has a thick, scoopable consistency.
4. Divide the crab mixture evenly between the two tortillas, spreading it down the center of each one.
5. Divide the avocado, shredded carrot, and shredded cucumber evenly between the tortillas.
6. Fold in the sides of each tortilla and roll tightly like a small burrito.
7. Heat a nonstick skillet over medium-high heat. Place the wraps seam-side down and press lightly with a spatula.
8. Cook for 2–3 minutes per side, or until the tortillas are golden brown and crispy.
9. Let the wraps rest for 1–2 minutes before slicing and serving. Serve with additional sweet chili sauce or sriracha, if desired.

Spinach Artichoke Chicken Protein Rolls

Makes 2. Macros per wrap.

• 120g cooked shredded chicken breast
• 100g plain nonfat Greek yogurt
• 1/2 tsp garlic salt, or to taste
• 85g spinach, sautéed and squeezed very dry
• 100g artichoke hearts packed in water, drained well and chopped
• 2 tbsp red onion, finely chopped
• 2 Mission Low Carb Whole Wheat tortillas (60 cal each)

1. Place the sautéed spinach in a clean kitchen towel or several layers of paper towel. Squeeze firmly to remove as much water as possible, then chop it into smaller pieces.
2. Drain the artichoke hearts thoroughly, press away any excess liquid, and roughly chop them.
3. Add the shredded chicken, Greek yogurt, garlic salt, spinach, artichokes, and red onion to a medium bowl.
4. Mix until everything is evenly combined and the filling has a thick, scoopable consistency. Taste and add more garlic salt if needed.
5. Divide the chicken mixture evenly between the two tortillas, spreading it down the center of each one.
6. Fold in the sides of each tortilla and roll tightly like a small burrito.
7. Heat a nonstick skillet over medium-high heat. Place the wraps seam-side down and press lightly with a spatula.
8. Cook for 2–3 minutes per side, or until the tortillas are golden brown and crispy.
9. Let the wraps rest for 1–2 minutes before slicing and serving.

BIG MAC Protein Rolls

Makes 2. Macros per wrap.

• 4 oz 93% lean ground beef
• 1/2 tsp garlic powder
• 1/4 tsp onion powder
• Salt and black pepper, to taste
• 2 Mission Low Carb Whole Wheat tortillas (60 cal each)
• 1/2 medium tomato, seeded and finely chopped
• 1/2 medium carrot, shredded
• 2 dill pickle spears, sliced lengthwise into thin strips
• 2 tbsp burger sauce, 1 tbsp per wrap
• 1/2 tsp sesame seeds, for sprinkling

1. Divide the ground beef into two equal 2-ounce portions.
2. Shape each portion into a narrow log slightly shorter than the width of the tortillas.
3. Season the beef logs with garlic powder, onion powder, salt, and black pepper.
4. Heat a nonstick skillet over medium-high heat. Cook the beef logs for 3–4 minutes per side, turning as needed, until browned and fully cooked through.
5. Place one cooked beef log in the center of each tortilla.
6. Top each with half of the seeded tomato, shredded carrot, and lengthwise pickle strips.
7. Drizzle 1 tablespoon of burger sauce over the filling in each tortilla.
8. Fold in the sides of each tortilla and roll tightly around the filling.
9. Return the wraps to the skillet seam-side down and press lightly with a spatula.
10. Cook for 2–3 minutes per side, or until the tortillas are golden brown and crispy.
11. Sprinkle each wrap with a small pinch of sesame seeds before serving.

Jammy Egg Salad Protein Rolls

Makes 2. Macros per wrap.

• 4 large eggs
• 80g plain nonfat Greek yogurt
• 1 tsp Dijon mustard
• 1 tsp fresh dill, finely chopped, or 1/4 tsp dried dill
• 1/4 tsp garlic powder
• Salt and black pepper, to taste
• 2 Mission Low Carb Whole Wheat tortillas (60 cal each)
• 2 dill pickle spears, sliced lengthwise into thin strips
• 1/3 small cucumber, sliced into thin strips
• 1/2 medium carrot, shredded

1. Bring a small pot of water to a boil. Carefully lower the eggs into the boiling water and cook for 6 minutes.
2. Immediately transfer the eggs to a bowl of ice water and let them cool for at least 5 minutes.
3. Peel the eggs and place them in a medium bowl. Gently chop or mash them, leaving some larger pieces so the yolks remain soft and jammy.
4. Add the Greek yogurt, Dijon mustard, dill, garlic powder, salt, and black pepper.
5. Fold everything together gently until creamy and combined. Avoid overmixing so the eggs keep some texture.
6. Divide the jammy egg salad evenly between the two tortillas, spreading it down the center of each one.
7. Top each tortilla with half of the pickle strips, cucumber strips, and shredded carrot.
8. Fold in the sides of each tortilla and roll tightly like a small burrito.
9. Heat a nonstick skillet over medium-high heat. Place the wraps seam-side down and press lightly with a spatula.
10. Cook for 2–3 minutes per side, or until the tortillas are golden brown and crispy.
11. Let the wraps rest for 1–2 minutes before slicing and serving.

BBQ Chicken Protein Rolls

Makes 2. Macros per wrap.

• 120g cooked shredded chicken breast
• 2 tbsp sugar-free BBQ sauce, plus more for serving if desired
• 1/2 tsp garlic powder
• Salt and black pepper, to taste
• 2 Mission Low Carb Whole Wheat tortillas (60 cal each)
• 1/2 medium tomato, seeded and finely chopped
• 1/2 medium carrot, shredded
• 1/3 small cucumber, sliced into thin strips

1. Add the shredded chicken, sugar-free BBQ sauce, garlic powder, salt, and black pepper to a medium bowl.
2. Mix until the chicken is evenly coated in the BBQ sauce. Add a small additional spoonful of sauce if the mixture seems too dry.
3. Divide the BBQ chicken evenly between the two tortillas, spreading it down the center of each one.
4. Top each tortilla with half of the seeded tomato, shredded carrot, and cucumber strips.
5. Fold in the sides of each tortilla and roll tightly like a small burrito.
6. Heat a nonstick skillet over medium-high heat. Place the wraps seam-side down and press lightly with a spatula.
7. Cook for 2–3 minutes per side, or until the tortillas are golden brown and crispy.
8. Let the wraps rest for 1–2 minutes before slicing and serving. Serve with additional sugar-free BBQ sauce, if desired.

Honey Mustard Chicken Protein Rolls

Makes 2. Macros per wrap.

• 120g cooked shredded chicken breast
• 80g plain nonfat Greek yogurt
• 1 tbsp yellow mustard
• Stevia, to taste
• 1/4 tsp garlic powder
• Salt, to taste
• 2 Mission Low Carb Whole Wheat tortillas (60 cal each)
• 1/2 medium carrot, shredded
• 1/3 small cucumber, sliced into thin strips

1. Add the Greek yogurt, yellow mustard, a small amount of stevia, garlic powder, and salt to a medium bowl.
2. Stir until smooth, then taste and add more stevia if needed. The sauce should be tangy with a light honey-mustard-style sweetness.
3. Add the shredded chicken and mix until it is evenly coated in the sauce.
4. Divide the honey mustard chicken evenly between the two tortillas, spreading it down the center of each one.
5. Top each tortilla with half of the shredded carrot and cucumber strips.
6. Fold in the sides of each tortilla and roll tightly like a small burrito.
7. Heat a nonstick skillet over medium-high heat. Place the wraps seam-side down and press lightly with a spatula.
8. Cook for 2–3 minutes per side, or until the tortillas are golden brown and crispy.
9. Let the wraps rest for 1–2 minutes before slicing and serving.