Healthy Italian Wrap

Published on January 15, 2014 By Lauren

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  • I LOVE Italian deli sandwiches.  But these delicious sandwiches can be real New-Year’s-resolutions-busters as they are notorious for having a TON of calories.  One source for these calories can be the sub roll; the 8″ sub roll I like to use has 240 calories.  As an alternative to bread or a roll, I recently came across Flatout wraps and have been pleasantly surprised.  Not only are they leaner than bread or rolls, they taste REALLY good.  I thought they would be similar to a flour tortilla, but they aren’t as chewy, and they have more flavor.

    Using the Flatout Italian seasoned wrap, I decided to recreate an Italian sub, sans the huge quantity of calories.  But there was one important stipulation – I did not want to skimp on the ingredients.  There had to be cheese, oil & vinegar and a decent amount of meat.  And without using any “light” or “low fat” items, the ingredients below will create a filling and satisfying wrap with TONS of flavor weighing in at only 490 calories!  Using my traditional 8″ sub roll instead of the Flatout wrap, this would be a over 600 calories.

    You can easily find Flatout at Walmart stores across the country. You can even make delicious flatbread pizzas out of them!

    And Flatout also makes some great “light” options if you wanted to further reduce the calories of this or a creation of your own!  There are many different flavors and options as well – you can see many of their products here.


    How to make a Skinny Italian Wrap


    • 1 Flatout Italian Wrap
    • 2 slices of deli ham ‘off the bone’
    • 2 slices of hard or Genoa salami (or capicola, or pepperoni etc.)
    • 1 slice of provolone cheese, cut in half
    • 3 slices of tomato
    • handful of lettuce
    • 2 tsp olive oil
    • 2 tsp red wine vinegar
    • 1/2 tsp dried oregano
    • pinch of kosher salt
    • pinch of black pepper
    • pinch of crushed red pepper lakes (optional)
    • sliced pepperoncini (optional)
    • a couple shakes of parmesan cheese


    1. Spread lettuce on the Flatout, leaving about 1 inch of the edge on the round sides.
    2. Place the tomato slices across the lettuce aligned from one straight edge to the other.
    3. Mix oil, vinegar, oregano, salt, pepper, crushed red pepper flakes and parmesan cheese in a small bowl, and brush on the tomato slices.
    4. Layer the rest of the ingredients on the tomato in this order: provolone cheese, salami, ham, pepperoncini slices.
    5. Carefully roll it up and cut in half.  Enjoy!


    Disclosure: I was compensated by Flatout as part of a campaign for Flatout and Walmart stores. All opinions are 100% my own.

    Have you grabbed my freezer meal plans, yet? I might be biased but I think they are pretty amazing! They have saved our dinner hour for years now. Check them out!


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