High-Protein Salmon Courgette Wrap

If you’re looking for a protein-packed lunch or dinner that’s fresh, light, and bursting with flavor, the High-Protein Salmon Courgette Wrap is here to steal the spotlight. Imagine silky zucchini ribbons embracing flaky roasted salmon, creamy avocado, tangy sun-dried tomatoes, and a lemony Greek yogurt spread. It’s a satisfying wrap that feels indulgent but keeps things clean, green, and full of energy. One bite, and you’ll get juicy, crisp, creamy, and zesty flavors dancing together in perfect harmony.

Behind the Recipe

This wrap came to life on a lazy summer afternoon when I needed something nourishing but not too heavy. I opened the fridge, saw some leftover grilled salmon, a few courgettes, and a tub of Greek yogurt, and inspiration struck. With a few fresh herbs and pantry staples, I turned those simple ingredients into something memorable. It’s now my go-to meal when I want to feel good without skimping on taste.

Recipe Origin or Trivia

Zucchini, or courgette as it’s called in Europe, has long been used as a low-carb alternative in Mediterranean cuisine. Wrapping food in vegetables instead of bread is a traditional approach in Greek and Turkish cooking, where vine leaves and thinly sliced vegetables cradle everything from rice to fish. This recipe gives that idea a fresh spin with a modern twist, using zucchini ribbons to replace the traditional wrap and infusing it with bold, clean flavors.

Why You’ll Love High-Protein Salmon Courgette Wrap

Wraps don’t always have to be carb-heavy or bland. This one’s fresh, flavorful, and feels like a treat with every bite.

Versatile: Great as a main dish, lunchbox favorite, or post-workout refuel.

Budget-Friendly: Uses everyday ingredients and is perfect for leftover salmon.

Quick and Easy: Comes together in under 30 minutes with minimal prep.

Customizable: Swap in different herbs, proteins, or sauces depending on what you have.

Crowd-Pleasing: A total hit at gatherings or brunch tables.

Make-Ahead Friendly: Preps beautifully and can be assembled just before serving.

Great for Leftovers: Salmon and yogurt keep well and taste even better the next day.

Chef’s Pro Tips for Perfect Results

Before you roll up your wrap, here are a few tricks to make sure everything comes out just right.

• Chill the courgette slices slightly after grilling. It makes them more pliable and prevents tearing.
• Use a mandoline for even zucchini ribbons.
• Choose wild-caught salmon for richer flavor and better texture.
• Pat the sun-dried tomatoes dry to avoid soggy wraps.
• Mix the yogurt spread in advance so flavors meld beautifully.

Kitchen Tools You’ll Need

All you need is a handful of basic tools to make this wrap happen.

Mandoline slicer: For thin, uniform courgette ribbons.

Grill pan or skillet: To lightly grill or soften the zucchini slices.

Mixing bowl: For whipping up that creamy Greek yogurt spread.

Spatula or spoon: To help layer ingredients easily.

Sharp knife: For slicing the salmon and cutting the finished wrap.

Ingredients in High-Protein Salmon Courgette Wrap

The ingredients in this wrap were meant to work in harmony, giving you balance in both flavor and nutrition.

1. Fresh salmon fillet: 2 fillets (about 6 oz each) – delivers protein, omega-3s, and flaky, rich texture.
2. Zucchini (courgette): 2 medium, thinly sliced – serves as the wrap and adds light freshness.
3. Ripe avocado: 1 whole – adds creamy texture and healthy fats.
4. Sun-dried tomatoes: ¼ cup – brings a burst of tangy, savory flavor.
5. Greek yogurt: ½ cup – forms the base of the tangy, protein-rich spread.
6. Lemon juice: 1 tablespoon – brightens the flavor and cuts through richness.
7. Fresh dill: 2 tablespoons, finely chopped – adds a vibrant herbaceous note.
8. Garlic clove: 1, minced – deepens the flavor with a little punch.
9. Sea salt: ½ teaspoon – brings all the flavors together.

Ingredient Substitutions

Make it work with what’s in your kitchen. Here’s how to keep the magic alive.

Salmon: Grilled chicken or chickpeas.

Zucchini: Cucumber ribbons or lettuce wraps.

Greek yogurt: Hummus or vegan yogurt.

Avocado: Cream cheese or mashed peas.

Sun-dried tomatoes: Roasted red peppers or cherry tomatoes.

Ingredient Spotlight

Zucchini: This low-calorie veggie transforms into a tender wrap when grilled. It adds freshness and structure without overpowering the filling.

Salmon: The star of the show. Rich in protein and omega-3 fatty acids, it delivers flavor, satiety, and heart-healthy benefits.

Instructions for Making High-Protein Salmon Courgette Wrap

This dish comes together easily with a little prep and a lot of love. Here’s how to build it step-by-step.

1. Preheat Your Equipment:
   Heat a grill pan over medium-high heat for prepping the zucchini slices.
2. Combine Ingredients:
   In a bowl, mix Greek yogurt, lemon juice, minced garlic, chopped dill, and a pinch of salt to create your tangy spread. Set aside.
3. Prepare Your Cooking Vessel:
   Lightly oil the grill pan and grill zucchini ribbons for 1 minute per side until soft and slightly charred. Let cool.
4. Assemble the Dish:
   Lay out grilled courgette slices overlapping slightly. Spread a generous layer of the yogurt mixture over them. Top with flaked salmon, sliced avocado, and sun-dried tomatoes.
5. Cook to Perfection:
   No cooking needed at this stage unless you’re reheating the salmon. If so, gently warm it up in a skillet.
6. Finishing Touches:
   Carefully roll the courgette slices into a wrap. Slice in half for easy eating.
7. Serve and Enjoy:
   Serve immediately or chill for 10 minutes for a firmer texture. Garnish with extra dill or lemon zest.

Texture & Flavor Secrets

Each bite hits you with contrasts that make this wrap a winner. The soft avocado melts into the flaky salmon, while the grilled courgette holds everything together with a gentle chew. The tangy yogurt spread lifts the richness of the fish, and the sun-dried tomatoes punch in bold bursts of umami. Every texture has a purpose, every flavor has a moment.

Cooking Tips & Tricks

You’ve got this. Here are a few more ideas to make things even smoother:

• Slice zucchini evenly so it grills uniformly and rolls without cracking.
• Chill wraps slightly before slicing to help them stay firm.
• Toast the wrap lightly in a skillet if you like a warm finish.

What to Avoid

Let’s keep the wrap rolling smoothly by sidestepping a few easy-to-make mistakes.

• Don’t skip drying your zucchini after grilling. Moisture makes things soggy.
• Avoid overfilling, or the wrap won’t stay together.
• Don’t use overly ripe avocado. It’ll make the texture too mushy.

Nutrition Facts

Servings: 2
Calories per serving: 420

Note: These are approximate values.

Preparation Time

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes

Make-Ahead and Storage Tips

This wrap is perfect for prepping ahead. Grill the courgette and make the yogurt spread a day before. Store all components separately in the fridge. When ready, assemble and serve. You can also wrap it up and chill it for up to 24 hours. Reheat the salmon separately if you prefer it warm.

How to Serve High-Protein Salmon Courgette Wrap

This wrap is a complete meal on its own, but it pairs wonderfully with a side of quinoa salad, sweet potato fries, or a crisp cucumber mint lemonade. For brunch spreads, cut it into pinwheels for a fresh, elegant touch.

Creative Leftover Transformations

Leftovers don’t have to be boring. Here’s how to give them a second life:

• Chop up the wrap and toss into a mixed greens salad.
• Add the flaked salmon and avocado to scrambled eggs.
• Blend leftover yogurt spread into a dip for raw veggies.

Additional Tips

• Use parchment paper to help roll the wrap cleanly.
• Add a touch of mustard or horseradish for extra zing in the yogurt.
• Keep a stash of grilled courgette ribbons in the fridge. They’re great for wraps, pasta, or even lasagna layers.

Make It a Showstopper

Presentation matters. Tie your wrap halves with a chive or wrap them in parchment paper with a twine bow. Sprinkle fresh dill and a little lemon zest on the plate. Serve on a dark wood board for contrast and drama. A little styling goes a long way when guests are watching.

Variations to Try

• Smoked Salmon Wrap: Use cold-smoked salmon instead of cooked for a savory twist.
• Vegan Delight: Sub the salmon with roasted chickpeas and use plant-based yogurt.
• Spicy Version: Add chopped jalapeños or a smear of harissa to the yogurt.
• Mediterranean Touch: Add olives, crumbled feta, and oregano to the filling.
• Asian-Inspired: Swap yogurt for miso mayo and add shredded carrots with sesame seeds.

FAQ’s

Q1: Can I make this with canned salmon?

A1: Yes, just drain it well and flake it gently so it holds together in the wrap.

Q2: Is this good for meal prep?

A2: Absolutely. Just store components separately and assemble when needed.

Q3: What’s the best way to slice zucchini?

A3: Use a mandoline slicer for even, thin ribbons that are easy to grill and roll.

Q4: Can I eat this cold?

A4: Yes, it’s delicious chilled and perfect for packed lunches or picnics.

Q5: Can I freeze the wrap?

A5: Freezing is not recommended. The zucchini and yogurt don’t thaw well.

Q6: What can I use instead of dill?

A6: Try fresh parsley, chives, or even basil for a different herb twist.

Q7: Can I use a different fish?

A7: Yes, grilled trout or mackerel work well as alternatives.

Q8: Is this wrap keto-friendly?

A8: Yes, it’s low in carbs and high in protein, making it suitable for keto diets.

Q9: Can I make this dairy-free?

A9: Use a dairy-free yogurt like coconut or almond-based alternatives.

Q10: How do I keep the wrap from falling apart?

A10: Make sure your fillings are not too wet, and don’t overfill before rolling.

Conclusion

The High-Protein Salmon Courgette Wrap is more than a healthy recipe. It’s a flavor journey wrapped up in crisp zucchini and bursting with bold ingredients. It’s fresh, it’s fun, and it’s totally satisfying. Trust me, you’re going to love this one.

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