21 Healthy Wrap Recipes for Lunch (2024)

If a wrap is your definition of a perfect lunch, then we’ve got the most delicious healthy wrap recipes right here. Check them out and use them for meal prep or just when you need some easy meals.

Perfect to sneak in some more nutrients into your diet, healthy wraps are something that you should consume on a regular basis.

Besides, they are so convenient to have on the go or to pack in your lunch box.

Are Wraps Healthy for Weight Loss?

While there are surely tortilla wraps that are healthier than others (think chickpea flour, low-carb, flax flatbreads, 7-grain wraps, etc.), it is usually what you put inside that makes them healthy or not.

If you’re trying to lose weight, a wrap can be a convenient and healthy way to fuel up and load on nutrients on the go or at the office.

Raw veggies, greens, lean meats, and healthy spices can help you stay on the right lane.

What Can I Put in the Wrap?

Hmm, the filling options for your wraps are pretty much endless. That being said, you can practically put whatever you want in the wrap. But that doesn’t mean that you should.

Leafy greens are practically a must, so make sure to always include them. They are not only a delicious “base,” but they also add tons of nutrients to the mix.

Raw chopped veggies, shredded and sliced meat, avocado slices, cheese, hummus, beans, and corn, topped with some herbs, spices, and sauces, are some classic fillings you should definitely try.

Healthy Wrap Recipes

From meat-loaded to spicy or vegetarian, here are the healthiest and most ingredient-balanced healthy recipes you will find. Use whole-wheat tortillas to make your easy wraps even more nutritious.

1. Chicken Salad Wrap

Source: allnutritious.com

Whenever I’m in need for a quick and hearty dinner, I make myself this creamy, crunchy, and super filling chicken wrap with creamy avocado, tomatoes, and lettuce.

The thing I love most about this recipe is that it is super easy to assemble, and also tastes amazing cold, which is why I always have some in the fridge for a quick meal on the go.

Per Serving:

• Calories: 277

• Fats: 8.5g

• Protein: 23g

• Carbs: 27g

• Fiber: 4.1g

• Sugar: 2.9g

2. Spring Roll Wraps

Source: cadryskitchen.com

With baked lime tofu, chopped raw veggies, and a spicy peanut sauce, these wraps are the perfect thing to have when you cannot make up your mind between a raw salad or a classic spring roll.

Per Serving:

• Calories: 315

• Fats: 17g

• Protein: 15g

• Carbs: 26g

• Fiber: 4g

• Sugar: 5g

3. Spicy Mushroom Wrap

Source: allnutritious.com

Breakfast wrap, anyone? I’m always for it, you guys. And I mean always. It is healthy, it is creamy, rich in nutrients, and super convenient to take with you on a busy morning.

The spicy yogurt dip gives some fresh and kicking wake-up notes in the morning that I simply adore. Love this wrap? Check out more low calorie wraps here.

Per Serving:

• Calories: 251

• Fats: 10g

• Protein: 11g

• Carbs: 31g

• Fiber: 3.9g

• Sugar: 6.1g

4. Thai Chicken Curry Wraps

Source: bellyfull.net

These chicken wraps, the Thia way taste so good. They will become a regular if not even an absolute favorite in your kitchen.

Besides, with well-seasoned chicken, ginger, pineapple chunks, almonds, and a zesty mayo and yogurt dressing, anything will taste amazing.

Per Serving:

• Calories: 313

• Fats: 20g

• Protein: 19g

• Carbs: 16g

• Fiber: 2g

• Sugar: 12g

5. Spinach Wrap with Feta

Source: allnutritious.com

The Italian-flag colors in a lovely wrap. Spinach, red pepper, and feta cheese are the stars of this recipe, but it really is the hummus underneath that shines through.

Refreshing, filling, and nutritious, these wraps are the perfect thing to have in your fridge for a quick college lunch, brunch, or an afternoon pick-me-up that needs to keep you full until dinner.

Per Serving:

• Calories: 270

• Fats: 12g

• Protein: 11g

• Carbs: 30g

• Fiber: 4.9g

• Sugar: 2g

6. Chicken Gyros

Source: theforkedspoon.com

When it comes to busy (or lazy, no one’s judging you) dinners, having tortillas or pita bread in your kitchen is probably your best friend.

Chicken thighs with tomatoes red onions, and topped with homemade tzatziki sauce for the win.

Per Serving:

• Calories: 472

• Fats: 11g

• Protein: 49g

• Carbs: 41g

• Fiber: 2g

• Sugar: 7g

7. Chicken Avocado Wrap

Source: allnutritious.com

When you’re craving a quick dinner or lunch with whole and fresh foods, this wrap recipe will surely satisfy.

With just over 300 calories, healthy fats, crunchy raw veggies, soft avocado, protein-loaded shredded chicken, and a taste that knocks your socks off, this wrap is a real keeper.

Per Serving:

• Calories: 314

• Fats: 16g

• Protein: 17g

• Carbs: 28g

• Fiber: 6.4g

• Sugar: 1.3g

8. Easy Tofu Wraps

Source: veganonboard.com

Fried tofu cubes seasoned with a bunch of spices and glazed with tomato and soy sauce are the base of this wrap.

Laying in a bed of greens and topped with avocado and pepper slices, who needs meat when such a vegan goodness can deliver such intense and satisfying flavor?

Per Serving:

• Calories: 330

• Fats: 20g

• Protein: 13g

• Carbs: 28g

• Fiber: 7g

• Sugar: 5g

9. Spicy Tuna Wraps

Source: allnutritious.com

If you don’t have time for cooking meat or don’t have any leftovers, I suggest this tuna wrap for a healthy and quick lunch.

A spicy yogurt and tuna mixture is spread over wholemeal tortillas first, and then it is topped with cucumber, carrots, and avocados.

Per Serving:

• Calories: 207

• Fats: 7.6g

• Protein: 8.5g

• Carbs: 28g

• Fiber: 3g

• Sugar: 4.1g

10. Chicken Caesar Wraps

Source: beyondthechickencoop.com

Do you love chicken Caesar salad? Then say no more because this wrap recipe is definitely up your alley.

With cooked chicken, romaine lettuce, parmesan cheese, mayo, and Caesar dressing, this super easy wrap comes together in just 10 minutes.

Per Serving:

• Calories: 235

• Fats: 16g

• Protein: 4g

• Carbs: 17g

• Fiber: 1g

• Sugar: 2g

11. Tomato Basil Wrap with Mozzarella

Source: allnutritious.com

I am officially addicted to healthy wraps. Most days, I am super busy around lunchtime, so they are the perfect way for me to sneak in more vitamins, eat healthy food, and still get the comfort from it.

And this tomato and basil wrap with mozzarella doesn’t fall short of that level of comfort.

Per Serving:

• Calories: 277

• Fats: 14g

• Protein: 11g

• Carbs: 28g

• Fiber: 2.9g

• Sugar: 3.5g

12. Vegetarian Wraps with Roasted Sweet Potato and Halloumi

Source: daisiesandpie.co.uk

Potatoes may not be the first thing that comes to your mind when you think of healthy wraps, but they definitely should be on your list. Because this recipe is ridiculously good.

With roasted sweet potato cubes, halloumi cheese, hummus, some greens, and chili jam, you get both a taste-bud satisfaction and a decent nutrition boost.

Per Serving:

• Calories: 589

• Fats: 25g

• Protein: 21g

• Carbs: 70g

• Fiber: 7g

• Sugar: 12g

13. Buffalo Chicken

Source: mysequinedlife.com

Shredded chicken with cheese, celery, onion, mayo, spices, herbs, and a generous amount of buffalo sauce to wrap everything together nicely.

This recipe more than spices up your lunch sandwich game and gives you plenty of inspiration. The recipe is easy to customize, so feel free to make it your own.

Per Serving:

• Calories: 283

• Fats: 12.5g

• Protein: 36.7g

• Carbs: 4.3g

• Fiber: 1g

• Sugar: 0.5g

14. Salmon Wrap with Creamy Honey Mustard Sauce

Source: girlheartfood.com

If you haven’t tried adding salmon to your lunch wraps, you definitely should. And this recipe will give you plenty of inspiration.

Creamy, crunchy, sweet, spicy… What more could you possibly want?

The recipe uses a honey Dijon yogurt sauce, but feel free to use a sweetener for a sugar-free version.

Per Serving:

• Calories: 347

• Fats: 9g

• Protein: 22g

• Carbs: 44g

• Fiber: 3g

• Sugar: 13g

15. Instant Pot Burrito Wrap

Source: cookingcarnival.com

Sauteed veggies with rice from the Instant Pot, for the most delicious burrito bowl ever.

Add this nutritious mixture to your tortilla, add some lettuce, cheese, and guacamole to it, wrap up, and serve with sour cream.

]Tired of wraps? Why not check these healthy sandwich recipes!

Per Serving:

• Calories: 683

• Fats: 15g

• Protein: 18g

• Carbs: 119

• Fiber: 10g

• Sugar: 11g

16. Collard Green Vegan Wraps with Creamy Peanut Sauce

Source: eatplant-based.com

Who says you need tortillas for a wrap? These vegan collard green wraps with bulgur, carrots, cucumbers, peppers, and bean sprouts are just the plant-based meal you need.

They are also drizzled with sweet and chili peanut sauce, which this recipe shows you how to make from scratch.

Per Serving:

• Calories: 158

• Fats: 1.5g

• Protein: 6g

• Carbs: 34.3g

• Fiber: 7g

• Sugar:

17. Vegan Cauliflower Gyros

Source: crumbsandcaramel.com

Instead of meat, these vegan gyros use roasted cauliflower. But don’t skip this recipe if you’re a meat-lover.

The cauliflower is marinated in garlic, lemon, and so many spices, that the result is super flavorful.

Per Serving:

• Calories: 225

• Fats: 8g

• Protein: 7g

• Carbs: 33g

• Fiber: 5g

• Sugar: 4g

18. Vegan Mediterranean Wraps

Source: thestingyvegan.com

For a full-on vegan lunch, I suggest this Mediterranean wrap with chickpeas, fresh veggies, and a vegan tzatziki sauce that you’ll learn how to make from scratch.

So fresh, lemony, zesty, tangy, and in one word – exciting, this vegan wrap is something you must try.

Per Serving:

• Calories: 347

• Fats: 8g

• Protein: 12g

• Carbs: 55g

• Fiber: 8g

• Sugar: 7g

19. Harvest Turkey Wrap

Source: homemadeandyummy.com

With cooked and sliced (or shredded) turkey, cheese curds, cranberries, kale, broccoli, and a fruity balsamic and mayo dressing, this wrap is sweet, tangy, and packs a filling punch.

Perfect for lunch or a light dinner, this recipe is a great way to use up all of that leftover fall turkey.

Per Serving:

• Calories: 426

• Fats: 27g

• Protein: 22g

• Carbs: 26g

• Fiber: 2g

• Sugar: 7g

20. Veggie Cream Cheese Roll-Ups

Source: cookedbyjulie.com

With broccoli, carrots, chives, sour cream, and cream cheese, this crunchy, creamy, and herbal mixture packs a powerful nutrition kick. Plus, it also tastes amazing.

Serve with your favorite dip or sauce, and enjoy!

Per Serving:

• Calories: 145

• Fats: 11g

• Protein: 4g

• Carbs: 10g

• Fiber: 2g

• Sugar: 3g

21. Philly Cheesesteak Lettuce Wraps

Source: glutenfreehomestead.com

Another tortilla-free recipe, these Philly cheesesteak wraps use lettuce leaves.

The recipe uses provolone cheese and sliced beef roast with peppers, onions, garlic, and a touch of avocado mayo for some creaminess to combine everything together.

Per Serving:

• Calories: 218

• Fats: 13.3g

• Protein: 19.4g

• Carbs: 9.6g

• Fiber: 1.2g

• Sugar: 2g