Updated on 09.10.14

Dinner With My Family #35: Peanut Butter and Apple Wraps

Trent Hamm

Peanut Butter and Apple Wraps

This week’s goal was simple. What sort of healthy lunch can we make with the stuff on hand that’s in the spirit of fall (and has some of the flavors of the season), while still being relatively light, appeals to the kids, is inexpensive and uses a lot of what we had on hand already, and can easily be made in a large batch to pull out of the refrigerator in a day or two for a tight meal?

I think we pulled all of that off with this one. These wraps make for a perfect lunch and can also accompany a stew or soup for the evening meal – in fact, I ate these wraps in both of these settings. They’re a bit sweet (from the peanut butter), but both fall-flavorful and fairly light at the same time.

I’ll give Sarah a lot of credit here. She came up with these during some of her kitchen alchemy, where she just seemingly pulls out a bunch of random stuff and assembles a meal from it.

What You Need

All you’ll need is some peanut butter (I’m honestly not sure how much – just get out a jar and a butter knife), some tortillas, 1/4 cup minced apple per tortilla, 1/8 cup shredded carrot per tortilla, 1/8 cup granola per tortilla, and 1 teaspoon of roasted wheat germ per tortilla.

Misc. ingredients

Roasted wheat germ is easy. Just spread out the wheat germ on a baking dish and pop it in the oven at 350 for about five minutes. Perfect.

We were able to find all of this stuff on hand at our house except the granola, which we picked up for a few nickels at our local grocery store.

The Night Before (or Early That Day)

The thing to do beforehand is to prep the carrots and apples. Simply chop the apples into oblivion and shred the carrots. You might also want to toast the wheat germ.

Fresh ingredients

Of course, assembling the wraps is so easy that this is the real work of the meal.

Preparing the Meal

Lay out a tortilla in front of you. Cover it in a thin layer of peanut butter, then add the other ingredients as described in “What You Need.” Here’s what one looked like before wrapping.

Making a wrap

Once that’s done, simply wrap it up, slice it in half, and enjoy!


These wraps work as a standalone meal. They also work as an accompaniment to other foods, particularly soups.

Several wraps

Optional Ingredients

You can substitute other spreads for the peanut butter. In fact, the last time I made these, I actually used almond butter. You can try things like hazelnut butter as well, though it’ll make the wrap very sweet. If you want it less sweet, use cream cheese as the spread. For other ingredient substitutions, you can leave things out as you wish or used other vegetables as a substitute, such as shredded sweet potato.

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  1. Michelle says:

    Why would hazelnut butter make it sweet? Did Trent mean Nutella?

  2. valleycat1 says:

    I’m thinking the sweetness is from the apples & carrots, not the nut spread. Natural PB isn’t all that sweet, even the Skippy brand.

    Don’t the apples turn brown if you chop them up the night before? Trent doesn’t say anything about dousing with lemon juice.

  3. Courtney20 says:

    Just grate the apples the same way you grate the carrots. Less work and less stuff to clean.

  4. EngineerMom says:

    “If you want it less sweet, use cream cheese as the spread. ”

    Ummm… or just use unsweetened peanut butter! Look at the ingredients – should only be “peanuts, salt”!

  5. RMJ says:

    It would be fantastic if you could offer non-nut substitutions with recipes that prominent involve nuts. My husband has a severe nut allergy (which are more and more common these days) so peanut butter anything is out for my family.

  6. Ashley says:

    RMJ, have you considered sunflower butter? It’s often a good alternative for people with nut allergies.

  7. Michele says:

    Sounds…wierd with the herb tortillas you used…I’d use the plain ones instead. Not a bad idea for a quickie lunch, though.

  8. Louise says:

    Sounds yummy!

  9. Andrew says:

    I also recommend sunflower seed butter–it’s really good–even if nut allergies aren’t a problem. Trader Joe’s is inexpensive and delicious.

  10. valleycat1 says:

    I basically eat this in the original form several times a week for lunch. A PB sandwich on whole grain high fiber bread, an apple & occasionally carrots too. Wraps may look more hip, but if you check the label, many have at last as much, if not more fat, weird ingredients and calories than good bread.

  11. Kim says:

    I’m still trying to figure out what kind of granola can be bought for a couple of nickels. More like $3-4 a box here, more for organic.

  12. A company called Nuttzo makes two kinds of multi-nut and -seed butter. One variety is peanut-free. It wouldn’t help people with nut allergies, but peanut allergies are pretty common, too.
    I’ve tried both and find them quite tasty. Just a little bit spread on a cracker makes a fast high-protein snack when I’m flagging in mid-morning or late afternoon.

  13. mary w says:

    #11 Kim – From the picture it appears that Trent purchased a an ounce or two of granola from a bin. That way he only paid for what he needed for this project.

  14. Katie says:

    The granola (combined with the apple) would have been my personal guess for the sweetness component.

  15. Brittany says:

    RMJ–Did you notice that he did offer a non-nut substitution? (Cream cheese.)

    Kim–If you look closely, Trent paid $1.62 for his couple of ounces of bulk granola. Not nickels, by any means, but not overpriced boxed granola either. Any place that sells bulk food is generally cheaper for granola, even if it’s a generally more expensive for processed food.

  16. Sarah says:

    I bet hummus would also be a nice substitute for PB. These sound great!

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