Macro-friendly recipes the whole family will love!

Seven Layer Dip Crunch Wrap

Seven Layer Dip Crunch Wrap

Remember that seven layer dip that was so popular at parties? It is one of my favorite appetizers. What’s not to love? It’s made of layers of refried beans, sour cream, cheese, guacamole, lettuce, tomatoes, and olives that you scoop with chips and then devour. As you can imagine from the description, this food can get out of hand macro wise pretty quickly. It’s so hard to stop scooping once you start!

So, when California Lavash reached out to me to do another post about their lavash bread, I immediately thought that this dip could serve as inspiration for a crunch wrap. The crunch wrap has been a go-to lunch for me in the past year (thanks to a fellow macro counter, Lillie). You can stuff with them deli meat, leftovers, pulled pork, veggies, pretty much anything your heart desires! I do have one little problem with them, however, and that is the wraps that are usually used to make them contain so much protein that I can hardly put any meat in it before I bust my protein goal (if you are new to macro counting, I am sure that seems impossible. But trust me, some day you’ll get there!). This is where California Lavash breads come in handy!

Unlike other wraps, California Lavash isn’t as high in protein, so that means I can use a full sheet AND stuff my wrap with meat. It doesn’t have to be one or the other! Macros for a full sheet are 1F/26C/4P, 130 calories, or for a half sheet (if you want to make a mini pizza or use it to make a smaller wrap) it’s 0.5F/13C/2P.  And these are BIG wraps; much larger than a traditional tortilla. They are soft, delicious, thin, and perfect for crunch wraps!

This is also a company I can get behind for their values. They make their products with age-old baking methods that require time, patience, and expertise. It’s a family owned bakery, and they are committed to quality, so their breads are vegan, non-GMO, and have no artificial preservatives. Just check out the ingredients to their lavash wraps. They are all things that you can pronounce! And since they aren’t made with any preservatives, the way to keep them freshest is to store them in the refrigerator or in the freezer if you aren’t going to use them right away. They seriously thaw in just minutes since they are so thin! If you haven’t seen them in your store, check out their store locator to see where you can find their lavash bread near you.

Now back to this Seven Layer Crunch Wrap. It is simple enough to put together for lunch, or it could be a great dinner option for your family! If your family turns their nose up at the idea of a healthy wrap, just sub out for them flour tortillas and created loaded quesadillas. They can also choose what toppings they’d like in their portion, so everyone is sure to walk away happy! I know it was a hit when I made it for my family, and I think yours will love it, too!


Seven Layer Dip Crunch Wrap

All of the flavors and ingredients from a fan favorite dip, all wrapped up in a crunchy shell.


  • 1 California Lavash Wrap
  • 2.5 oz cooked chicken, diced or shredded
  • 32 g Non-Fat Refried Beans
  • 15 g light sour cream
  • 1/8 tsp taco seasoning
  • 1 slice reduced fat Pepper Jack Cheese
  • 20 g avocado, smashed
  • 20 g shredded lettuce (Note: if you have a hard time with warm lettuce, leave this out of your wrap.)
  • 20 g diced tomatoes
  • 10 g sliced black olives


  • Heat a pan over medium high heat. Spray with cooking spray and allow the pan to get hot.
  • In the center of the Califonia Lavash wrap, evenly spread the refried beans until it leaves a 2-3 inch border. On the center of that, spread the avocado and then sour cream. Sprinkle with the taco seasoning. Next evenly layer the chicken, shredded lettuce, tomatoes, and diced olives. Finally top with cheese. You are welcome to fill the wrap with more ingredients, if you wish, but it can get more difficult to fold the more stuff that is packed inside! Fold the wrap so it is completely covered.
  • Carefully transfer the wrap seam side down onto the hot pan. Press it down with a turner spatula to create extra crispiness. Cook for a few minutes, or until wrap has become golden brown in color. Flip and cook other side. Press down with a spatula again. Take off after the crust has become golden brown and crispy. Slice and serve with your favorite salsa or hot sauce, if desired.


Macros for 1 wrap are 12F/36C/27P, 354 calories.
To find this recipe of MyFitnessPal search "How We Macro Seven Layer Dip Crunch Wrap."