Almond Butter Banana Wraps with Hemp Seeds
AmericanVegetarian High-protein Under-30-min

Almond Butter Banana Wraps with Hemp Seeds

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4.8 · (50 ratings)
restaurant2 servings — assemble and eat immediately, or wrap tightly in parchment and refrigerate for up to 4 hours.
scheduleHands-on 5 min | Total 5 min
bolt420 kcal
Yield2 servings — assemble and eat immediately, or wrap tightly in parchment and refrigerate for up to 4 hours.
Calories420 kcal
Total Time5 min
Cost/Serving

~$2.80 CAD per serving (estimate)

Ingredients

  • 2whole-grain tortillas (25 cm / 10-inch)
  • 60 galmond butter, smooth or crunchy
  • 2 mediumripe bananas
  • 20 ghemp seeds (hulled)
  • 1 tsphoney (optional)
  • 1 pinchfine sea salt

Nutrition / serving

  • Calories420 kcal
  • Protein14 g
  • Carbs52 g
  • Fat19 g
  • Fiber7 g

Cost Estimate

~$2.80 CAD per serving (estimate)

These wraps take about five minutes and require no heat, which makes them a reliable weekday breakfast when the morning is already moving fast. Whole-grain tortillas give you a slow-burning base, almond butter adds fat and protein, and hemp seeds quietly do the same without changing the texture. The banana brings enough natural sweetness that nothing else is needed.

Instructions

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Warm the tortillas

Set each tortilla directly on a dry skillet over medium heat for 20 seconds per side, just until pliable. This prevents cracking when you roll — skip it only if your tortillas are already soft.

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Spread the almond butter

Divide the almond butter evenly between the two tortillas, spreading it in a thin, even layer and leaving a 2 cm border all around. Drizzle with honey if using, then add a small pinch of salt over each.

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Layer the banana

Peel the bananas and slice them on a slight diagonal into 5 mm rounds. Arrange the slices in a single layer over the almond butter, covering most of the surface.

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Add hemp seeds and roll

Scatter 10 g of hemp seeds over each wrap. Fold in the two short sides, then roll the wrap firmly from the bottom up, keeping the filling tight. Slice in half on the diagonal and serve immediately, or wrap in parchment for transport.

Chef's Cool Facts

Hemp seeds are a complete protein

Unlike most plant foods, hulled hemp seeds contain all nine essential amino acids in proportions close to what the body needs — about 10 g of protein per 30 g serving. That makes them one of the few plant-based complete proteins that also delivers significant omega-3 and omega-6 fatty acids in a single ingredient.

Why ripe bananas hold better in a wrap

As a banana ripens, some of its starch converts to simple sugars, which makes the flesh firmer and less watery than an underripe one. A banana with a few brown spots will slice cleanly and release less liquid into the almond butter, keeping the tortilla from going soggy.

Almond butter vs. peanut butter: fat profile matters

Almond butter has roughly 25% more monounsaturated fat per tablespoon than peanut butter, along with meaningfully more vitamin E. Neither is dramatically healthier, but the higher monounsaturated fat content means almond butter stays stable at room temperature a little longer — useful in a packed breakfast.

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