vegetable wrap

Healthy Grilled Vegetable Wrap Recipe for PCOS


Grilled Vegetable Wraps are a PCOS-friendly meal option that pack a nutrient-dense punch. The combination of fiber-rich whole-grain tortillas, antioxidant-rich grilled vegetables, and optional protein sources creates a balanced and blood sugar-friendly dish that can help manage the symptoms of poly cystic ovary syndrome.


– 4 whole-wheat tortillas or wraps

– 1 zucchini, sliced into thin strips

– 1 bell pepper, sliced into strips

– 1 eggplant, sliced into thin rounds

– 1 red onion, sliced

– 2 tbsp olive oil

– 1 tsp dried oregano

– 1 tsp garlic powder

– Salt and pepper to taste

– 2 cups baby spinach or arugula

– 1/4 cup crumbled feta cheese (optional)


    1. Preheat your grill or grill pan to medium-high heat.
    2. In a large bowl, toss the sliced zucchini, bell pepper, eggplant, and onion with the olive oil, dried oregano, garlic powder, salt, and pepper until well coated.
    3. Grill the vegetables for 2-3 minutes per side, or until they’re tender and have grill marks.
    4. Remove the grilled vegetables from the heat and let them cool slightly.
    5. Lay the whole-wheat tortillas or wraps on a flat surface.
    6. Divide the grilled vegetables evenly among the tortillas, placing them in the center.
    7. Top each wrap with a handful of baby spinach or arugula.
    8. If using, sprinkle the crumbled feta cheese over the vegetables.
    9. Fold the bottom edge of the tortilla over the filling, then fold in the sides and roll up tightly to create a wrap.
    10. Serve the grilled vegetable wraps immediately.

Nutritional Value (per serving):

– Calories: 300

– Protein: 10g

– Carbohydrates: 38g

– Fiber: 7g

– Fat: 13g

– Sodium: 450mg

Benefits of Grilled Vegetable Wraps for PCOS:


The variety of grilled vegetables, such as zucchini, bell pepper, and eggplant, provide a wide range of essential vitamins, minerals, and antioxidants that are beneficial for PCOS management.

High in Fiber:

The whole-wheat tortilla and the vegetables contribute a significant amount of fiber, which can help with digestion, promote feelings of fullness, and support healthy blood sugar regulation.

Low Glycemic Index:

The complex carbohydrates in the whole-wheat tortilla have a low glycemic index, which helps prevent rapid spikes in blood sugar levels.

Anti-Inflammatory Properties:

The garlic and oregano in the recipe have anti-inflammatory properties that can help manage PCOS-related inflammation.

Versatile and Customizable:

You can easily customize the fillings of vegetable wrap to include your favorite PCOS-friendly vegetables and adjust the recipe to suit your taste preferences.


1.Can I use different types of wraps or tortillas?

– Yes, you can use other whole-grain or gluten-free wraps or tortillas, depending on your dietary needs.

2.Can I add a protein source to the wrap?

– Absolutely! You can add grilled chicken, tofu, or chickpeas to make the wrap more filling and balanced.

3.Can I prepare the grilled vegetables in advance?

– Yes, you can grill the vegetables in advance for vegetable wrap and store them in the refrigerator for up to 3 days. This can save time when assembling the wraps.

4.Is this recipe suitable for those with nut allergies?

– Yes, this vegetable wrap recipe does not contain any nuts, making it a safe option for individuals with nut allergies.

Written By:-Amisha

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