This high-protein wrap filling is spicy, delicious and quick, making it perfect for midweek dinners. The heat can be easily adjusted for kids, also making it perfect for family dinners. This recipe is ready in 20 minutes and reheats really well, which works great for meal-prepping.
What’s so great about this recipe?
- It is so simple and quick, it’s the perfect 30-minute dinner recipe.
- It’s high in protein and can easily be adjusted for anyone’s preference.
- It’s a balanced meal as it’s not only high in protein but also fibre and has just enough carbs to keep you full.
Ingredients FOR this high protein wrap filling
Filling
- Beef mince (pork and chicken mince also work)
- Canned red kidney beans
- Cajun seasoning (or taco seasoning if you don’t like spicy food)
- Tomato paste (or puree)
- Stock cube
- Mini tortilla wraps
- Onion (red would be great if you plan to make your own pickled onions; otherwise, brown or white will do)
- Salt and pepper (to taste)
Toppings
- lettuce
- tomatoes
- pickled onions
- sour cream
Instructions
- Wash, chop and set aside all your toppings.
- Heat a frying pan and add some oil, then fry your onions until soft.
- Fry the mince until cooked through. Cook until the meat is no longer pink and starts to brown. (about 5 minutes)
- Stir in the Cajun seasoning and tomato puree. Finally, stir in the stock cube and water.
- Let the mince simmer for about 5 minutes.
- Drain the beans and rinse before adding to the mince. Use a potato masher to crush the beans into the sauce.
- Stir and let simmer for an additional 5 minutes before serving.
- Heat your wraps on a separate dry frying pan for a few seconds on each side, OR heat in an Air-fryer for a few seconds on the highest heat.
Pro tips for the best high protein wrap filling
1. Use taco seasoning
If you don’t want your filling to be spicy, swap out the Cajun seasoning for taco seasoning. It’s a great way to make this recipe kid-friendly for family dinners.
2. Add more veggies
You can easily bulk up your meat by adding some extra veg to it while it cooks. Some great options would be
- mushrooms
- bell peppers
- broccoli
- corn
Frequently Asked Questions
Q1: Does the meat have to be beef?
No, feel free to use whatever mince you prefer, even plant-based, for a quick vegetarian dinner!
Q2: Is this wrap filling spicy?
It can be a little spicy due to the Cajun seasoning, so I would be careful when making this for children or anyone who cannot handle much heat.
Swap the Cajun seasoning for taco seasoning if you don’t want a spicy wrap filling.
Q3: Can I meal prep the wrap filling?
Absolutely! This wrap filling is a great meal prep recipe. It stores really well in the fridge and re-heats beautifully!
If you liked this recipe and want to see more, follow us on Pinterest. If you have any recipe recommendations, questions, or general feedback, let me know here.
High Protein Wrap Filling – Cajun Beef Mince
Ingredients
- 800 g pork mince
- 240 g can of red kidney beans (drained and rinced)
- 2 tbsp Cajun seasoning (for spicy filling or Taco seasoning (no heat))
- 2 tbsp tomato paste (puree)
- 1 stock cube
- 6 – 8 mini tortilla wraps
- 1/2 onion
- salt and pepper to taste
- 100 ml water
- 1 tbsp oil (for frying)
Optional toppings
- lettuce
- tomatoes
- red onions (pickled)
- sour cream
- cheddar cheese
Instructions
- Prepare quick-pickled onions or use store-bought
- Wash, chop and set aside all your toppings.
- Heat a large frying pan on high and add in your oil (Use spray oil if you prefer)
- Dice your onions and add to the hot pan — fry until soft (about 2 minutes, stirring frequently)
- Add mince and fry until the meat starts to brown and is cooked through (until the meat is no longer pink), about 5 minutes
- Add in some salt, pepper and Cajun OR Taco seasoning, then stir.
- Stir in the tomato puree and let it cook for about 2 minutes.
- Finally, add in the stock cube and water, then stir. Let the mince simmer for about 5 minutes.
- Drain the beans and rinse before adding to the mince. Use a potato masher or wooden spoon to crush the beans into the sauce.
- Stir and leave to simmer for another 5 minutes before serving
- Heat your wraps in a separate dry frying pan for a few seconds on each side, or heat in an air fryer for a few seconds on the highest heat.
- Assemble your wraps and serve OR create a “Build your own wrap” station and dig in!