For people like me who, on most days, have very little time in the kitchen (or anywhere else aside from the office for that matter), wraps have become almost synonymous to lunch. It’s as close as it gets to a perfect grab and go meal if you ask me.
No utensils needed, very minimal clean up, and there’s literally hundreds, if not thousands of variations to choose from. From tortilla wraps, to lettuce wraps, to turkey wraps.. you name it!
Also, depending on what you put in your wraps, they can be highly nutritious, bursting with flavor, and most of all, easy to make. They can fit any kind of diet, too, and that versatility is why I always find myself turning to wraps time and time again.
On that note, I’ve listed a few recipes for healthy wraps for lunch for you to try out. They’re all filling, so you have the energy (and the satiety) to push through the rest of the day, and, in my opinion, delicious. Check them out:
Healthy chicken and turkey wraps for lunch
Chicken and turkey seem to be one of, if not the most popular fillings for wraps. So, I figured we’d start this list with some of the best ones I’ve found.
1. Chicken caesar wrap
From what I see, the food community is in some sort of discourse on whether or not caesar salad is healthy. Personally, I think it is, particularly in the right amounts. What most of us can agree on, however, is that it’s one of tastiest salads ever invented.
Having said that, SkinnyMs’ chicken caesar wrap tastes just as good. Plus, she took the steps to make this wrap as healthy as she could without sacrificing any flavor — using the leanest part of chicken (breast), whole wheat tortilla and croutons for all that fibrous goodness, and Greek yogurt to keep the calories of the dressing down while also adding a bit more protein.
Macros: 303 calories | 18g carbs | 21g protein | 17g fat
2. Hawaiian BBQ chicken wraps
I don’t know about you but, to me, the brown barbecue sauce that coats the chicken, the different yellow hues of mozzarella and pineapples, the red/purple onions, and the emerald tones of both cilantro and the lettuce are amazing representations of Hawaii’s diverse food culture. Really, the aesthetic of the wrap alone can make any person, hungry or otherwise, drool with excitement.
Besides how it looks though, this recipe from Tastes Better from Scratch is both delicious and healthy. It’s quite forgiving, too, allowing you to use store-bought tortilla and BBQ sauce, or you could make your own.
Macros: 310 calories | 35g carbs | 18g protein | 10g fat
3. Turkey wraps
Rochelle Brooks Thompson posted this recipe on Allrecipes and I think it’s simple name, “turkey wraps”, doesn’t quite do it justice.
Although easy to make, this wrap is packed with a bunch of flavorful ingredients, including a blend of dijon mustard and cream cheese, Swiss cheese, lettuce, tomatoes, avocados, bacon, and of course, thin slices of turkey. It’s a complete meal with every single bite.
Macros: 457 calories | 37.1g carbs | 24.2 protein | 28g fat
4. Southwestern wraps
The chicken in this recipe is seasoned with cumin, chili powder, and onion and garlic powder, so you just know it’s great even when eaten alone. In the same pan you cooked the chicken with, you’ll also be adding corn, green onions, red bell peppers, and a couple of greens which adds even more flavor — and we haven’t even talked about the cheese and spread yet!
Jo Cooks has seriously outdone herself with this healthy wrap.
Macros: 493 calorie s| 64.6g carbs | 22g protein | 19.1g fat
5. Chicken, spinach and cream cheese tortilla wrap
Like a few other chicken-based wraps on this list, this recipe from Tried and Tasty uses rotisserie chicken. That means less things to worry about, making this not only healthy but also fast and easy.
You know what else is in this wrap? Bacon! And cream cheese! And sour cream! Along with a couple of spices and vegetables, it’s simply an incredibly tasty dish.
Macros: 509 calories | 26g carbs | 34g protein | 30g fat
6. Chicken avocado wraps (2 recipes!)
A lot of people, including myself, think chicken and avocado go well together. Having said that, these 2 recipes are similar in that they use both ingredients (as well as sour cream and cheddar cheese), but there’s actually quite a bit of difference between them in terms of flavor. Here’s where you can find them:
- Macros: 342 calories | 23g carbs | 16g protein | 21g fat
- Macros: 628 calories | 37g carbs | 37g protein | 37g fat
NOTE: I personally prefer the recipe from Veronika’s Kitchen because of the tomatoes but if you like your chicken well seasoned, My Gorgeous Recipe’s version should suit you better.
7. California turkey club wrap
This, I usually make when I’m short on time because it’s real simple, and real quick. You literally just layer mayo, mustard, turkey, bacon, avocados, tomatoes, and lettuce on top of each other, roll them up, and lunch is served. It’s packed with calories and macros, too, so you should be good for at least a few hours before dinner.
Check out Tastes Lovely for the full recipe.
Macros: 690 calories | 35.9g carbs | 30.9g protein | 47.6g fat
8. Greek grilled chicken and hummus wrap
This easy but healthy recipe comes from Cooking Classy. It says to grill your own chicken but aside from that, all you have to do is pile the ingredients on top of each other, roll the tortilla, and you’re done.
However, you could also choose to make your own hummus. With a good food processor and ingredients you probably already have in your pantry, all it takes is 3-5 minutes.
Macros: 598 calories | 43g carbs | 42g protein | 25g fat
9. Super easy healthy chicken wrap with avocado and yogurt dressing
Before we move on to non-turkey and -chicken wraps, here’s another one that requires very minimal effort. All you’ll need are leftover chicken (or fresh if you want), cherry tomatoes, cucumbers, lettuce leaves, avocadoes, and for the dressing, yogurt, mustard, and honey.
This quick and healthy recipe came from Veena Azmanov but, if I had to change one thing, I’d cut the cucumber into small bite sized pieces rather than her lengthwise slices. It doesn’t change the taste whatsoever. Just my own preference.
Macros: 402 calories | 37.6g carbs | 27.4g protein | 16g fat
10. Homemade chicken gyros with tzatziki sauce and pita
Cooking Classy’s recipe teaches you how to make your own pita flatbread, Greek chicken, and tzatziki sauce. To be honest, making them all from scratch can be time consuming, if not straight up a hassle. So, you can choose to use store-bought flatbread instead.
From there, both the chicken and the sauce are pretty straightforward. The end result is a tasty, healthy, high protein meal that’ll make you look forward to lunch.
Macros: 446 calories | 33g carbs | 39g protein | 15g fat
Other healthy recipes for lunch wraps
11. Grilled zucchini hummus wraps
Anyone here who’s vegetarian? Because this healthy wrap for lunch is one that I think you’ll absolutely enjoy!
All you need are zucchini, tomatoes, red onion, kale, hummus, and cheese. Maebells uses white cheddar or gouda cheese but feel free to experiment with whatever cheese you have in your pantry.
Also, particularly with recipes that involve slicing zucchinis such as this, I highly recommend using a mandoline. You can use your knife if you want to but I find using my mandoline helps give me more even slices which, in turn, also helps the zucchinis cook more evenly.
Macros: 307 calories | 11g carbs | 9g protein | 26g fat
12. No cook hummus veggie wrap
What I like about this recipe is the fact that FoodieCrush gives a lot of tips on how to make an amazing, smooth hummus. Or, if you don’t have the time and patience to do that, store-bought versions work, too.
Anyhow, this recipe uses cucumber, spinach, tomatoes, avocadoes, broccoli sprouts, basil, and microgreens. It’s all about layering these ingredients, along with the hummus, on top of each other, wrapping the tortilla as tightly as possible, and voila! Lunch!
Macros: 309 calories | 32g carbs | 10g protein | 17g fat
13. Hummus and grilled vegetable wrap
This recipe from Ellie Krieger has a perfect 5 star rating on Food Network, so I guess it’s safe to say that a lot of people are in love with this recipe.
Now, before you jump to conclusions, the only similarities between this recipe and the previous vegetable wrap are the hummus and spinach. Aside from those, they use different sets of vegetables. Heck, they even use different kinds of wraps! So, now you’ve essentially got 2 great options for vegetarian wraps.
Macros: 320 calories | 42g carbs | 12g protein | 15g fat
14. Creamy spinach and feta cheese wraps
From the oven, to the baking dish, to the bowl, to the skillet, and finally to the tortilla… Honestly, this dish from Diethood can get more than a little hectic.
However, it’s also one that’s both tasty and healthy. Not only that, it works great as a make-ahead meal that you can store in the fridge or in the freezer. Pretty low cal, too, which is great if you’re trying to watch your weight.
Macros: 287 calories | 28g carbs | 8g protein | 15g fat
15. Keto club lettuce wrap
First of all, it’s got cheese, ham, and bacon, so I know for sure this is right up my alley. They’re among the 3 things my kitchen always has. Other ingredients needed for this recipe are tomatoes, pickles, and mustard and mayo. Oh, and lettuce, too!
For your lettuce, The Best Keto Recipes says you can either iceberg, romaine, or butter lettuce. I personally prefer romaine, but you can pick whatever you want.
Macros: 515 calories | 4.9g carbs | 32.1g protein | 40.5 fat
16. Philly Cheese Steak Wraps
With just 3g of carbs and loaded with protein and fat, this Philly cheese steak wrap from Low Carb Maven is another great recipe for anyone who’s on keto or other suitable low carb diets.
You’re going to have to make the wraps yourself though, but everything else is fairly easy to cook and the end product looks (and tastes) crazy good!
Macros: 445 calories | 3g carbs | 28g protein | 32g fat
17. Keto ham and cheese wraps
Here’s another low carb wrap for you. It’s a Carb Manager recipe, and like the rest of the wraps here, it’s delicious! Easy to make, too, by the way.
All you have to do is mix mayo and mustard together, spread it over ham, add shredded lettuce, grated cheese, chopped tomatoes, and roll. It’s that simple.
It’s also very low calorie, so even if you eat 2 or 3 servings (4-6 rolls) for lunch, I’m sure a lot of you can still fit it in your diet.
Macros: 192 calories | 3g carbs | 14g protein | 14g fat
18. Slow cooker Korean beef lettuce wraps
This Korean beef slow cooker recipe from Sweet Peas and Saffron takes around 8 hours to make in the slow cooker but also makes 8 servings. When done, serve with cucumber, carrots, radishes, lettuce, and sesame seeds.
You can also use some of the servings with your other meal preps. I personally like this beef recipe with white rice (if I’m not on any sort of carb restriction). And, for the lettuce, I still prefer romaine but butter lettuce works just as well.
Macros: 336 calories | 23g carbs | 19g protein | 19g fat
19. Black and blue steak wraps
Steak for lunch. What else could be better?
This particular one from Emily Bites is seasoned with blackened cajun seasoning and is cooked on a skillet prior to adding them on a wrap, along with lettuce, tomatoes, and blue cheese, and balsamic vinaigrette. I honestly could do without the blue cheese (I’m not a big fan of those) but my wife loves them, so I’ll just do both.
Macros: 326 calories | 19g carbs | 31g protein | 16g fat
20. Colorful beef wraps
This next recipe is from Taste of Home — and, yes, it is colorful.
The color of the onions, peppers, lettuce, tomatoes, and the beef really contrast each other well. But, besides its aesthetics, it’s both healthy and delicious. It’s a little high on sodium though, so if you’re watching out for that, I recommend changing out some of the ingredients to their low-sodium alternatives or, better yet, just stick to 1 serving.
Macros: 325 calories | 39g carbs | 20g protein | 9g fat
21. Roast beef, arugula, and pickled onion wrap
This wrap from EatingWell should be perfect for those of you who’re trying to watch the fat content and calories of your food. The protein on this is pretty impressive, too, but I guess that’s to be expected with beef wraps.
Anyhow, this recipe is going to need you to wait overnight before you can actually assemble the wrap but, trust me, the taste is worth it.
Macros: 239 calories | 32g carbs | 21g protein | 5g fat
22. Marathon burritos
I don’t really do marathons (or much of any cardio, for that matter) but a friend of mine pointed me towards this recipe from BBC Good Food. It’s loaded — and I mean LOADED — with carbohydrates for some extra glycogen but it also has a fair amount of fats and protein. Calories aren’t too bad either.
Macros: 518 calories | 85g carbs | 16g protein | 14g fat
23. Peanut butter and banana sushi
This recipe is relatively low calorie but it also holds a lot of fiber. So, it’s definitely filling!
Also, I think it’s something your kids (and yourself of course) will love. It doesn’t have rice despite being called a “sushi” but the incredible combination of banana and peanut butter shines through.
Head over to Nutrition Starring YOU for the full recipe.
Macros: 270 calories | 58g carbs | 14g protein | 4g fat
24. Creamy avocado and white bean wrap
Simple, tasty, and healthy — the trio we’re probably all looking for in any recipe, and I think EatingWell has done it with this creamy avocado and white bean wrap.
All you need are two bowls — one to mix (mash) avocado, beans, cheese, and onions together, and another to make a cabbage-carrot slaw. Dump the contents of these bowls into a tortilla, wrap them up tight, and you’re done. No cooking needed.
Macros: 346 calories | 44g carbs | 12g protein | 17g fat
25. Lettuce sandwich recipe
First of all, one of the things I like about this recipe from Healthy Recipes Blog is the great advice about how to tightly wrap lettuce wraps. I’ve always had that problem (I sometimes still do, to be fair) but reading her short guide definitely helps.
Second of all, it’s amazing how good but simple this is. Pretty healthy, too. However, it does have quite a lot of sodium thanks in large part to ham, bacon, and cheese. If you want it healthier, choose low-sodium alternatives or use less than what’s described in the recipe.
Macros: 461 calories | 14g carbs | 33g carbs | 30g fat
And there you have it, folks — 25 healthy wraps for lunch. Quite a lot of options, eh? I hope there’s at least one in this list that you can add to your go-to list of meals. Wraps, after all, are one of the easiest and most convenient lunches you can probably have, especially on days where all you have time for are quick bites.
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