As the sun beats down on us during the sweltering summer months, it’s easy to get stuck in a rut when it comes to meals. But fear not! We’ve got just the thing to quench your thirst and satisfy your cravings: refreshing cold wraps. In this article, we’ll be sharing 18 mouth-watering recipes that are perfect for hot summer days. From classic combinations like Greek veggie and avocado chicken salad, to more adventurous options like spicy tuna sushi and buffalo cauliflower, there’s something for everyone.
Whether you’re a vegan, vegetarian, or meat-lover, these cold wraps are the perfect way to enjoy a quick, easy, and satisfying meal without heating up your kitchen. So grab a tortilla wrap, some fresh veggies, and get ready to beat the heat with our summer-favorite recipes!
Greek Veggie Cold Wrap
Savor the flavors of Greece with this refreshing veggie wrap, packed with juicy vegetables and creamy tzatziki sauce.
Ingredients:
– 1 large flour tortilla
– 1/2 cup cucumber slices
– 1/2 cup tomato slices
– 1/4 cup red onion, thinly sliced
– 1/4 cup crumbled feta cheese
– 1/4 cup tzatziki sauce (see below)
– Fresh parsley leaves for garnish
Tzatziki Sauce:
– 1 cup Greek yogurt
– 1/2 cup diced cucumber
– 1 tablespoon lemon juice
– 1 minced garlic clove
– Salt and pepper to taste
Instructions:
1. Lay the tortilla flat on a surface.
2. Arrange the cucumber, tomato, and red onion slices in the center of the tortilla.
3. Sprinkle the feta cheese over the vegetables.
4. Drizzle the tzatziki sauce over the filling.
5. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
6. Garnish with parsley leaves and serve chilled.
Cooking Time: None (all components are cold or raw)
Avocado Chicken Salad Wrap
This refreshing wrap combines the creaminess of avocado with the tanginess of chicken salad, all wrapped up in a crispy tortilla. Perfect for a quick and satisfying lunch or snack.
Ingredients:
– 1 ripe avocado, diced
– 1/2 cup cooked chicken breast, diced
– 1/4 cup mayonnaise
– 1 tablespoon Dijon mustard
– 1 teaspoon chopped fresh dill
– Salt and pepper to taste
– 1 large flour tortilla
– Lettuce leaves, tomato slices, and red onion (optional)
Instructions:
1. In a medium bowl, combine avocado, chicken, mayonnaise, Dijon mustard, salt, and pepper. Mix until smooth.
2. Lay the tortilla flat on a clean surface. Spoon the chicken salad mixture onto one half of the tortilla.
3. Add lettuce leaves, tomato slices, and red onion (if using).
4. Fold the other half of the tortilla over the filling to form a wrap.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Mediterranean Hummus Wrap
This recipe brings together the creamy richness of hummus and the freshness of Mediterranean ingredients, all wrapped up in a convenient and delicious package.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1 large flour tortilla
– 1/2 cup chopped cucumber
– 1/2 cup sliced red bell pepper
– 1/4 cup crumbled feta cheese
– Fresh parsley, chopped (optional)
Instructions:
1. In a blender or food processor, combine chickpeas, lemon juice, tahini, garlic, and salt. Blend until smooth.
2. With the blender or food processor still running, slowly pour in olive oil.
3. Spread hummus on one half of the tortilla, leaving a 1-inch border.
4. Top with cucumber, bell pepper, and feta cheese.
5. Fold the other half of the tortilla over the filling to create a wrap.
6. Garnish with chopped parsley, if desired.
Cooking Time: None! This recipe is ready in just a few minutes.
Spicy Tuna Sushi Wrap
This spicy tuna sushi wrap recipe combines the freshness of sushi with the convenience of a wrap. With just a few ingredients and simple steps, you can create a delicious and unique snack or meal.
Ingredients:
– 1/2 cup cooked sushi-grade tuna
– 1/4 cup mayonnaise
– 1 tablespoon sriracha sauce
– 1 sheet nori seaweed
– 1/2 avocado, sliced
– 1/2 cucumber, sliced
– Salt and pepper to taste
– Sesame seeds for garnish (optional)
Instructions:
1. In a medium bowl, mix together tuna, mayonnaise, and sriracha sauce until well combined.
2. Lay the nori seaweed sheet flat on a surface.
3. Spread the tuna mixture onto the seaweed, leaving a 1-inch border at the top.
4. Arrange the avocado and cucumber slices on top of the tuna mixture.
5. Roll the sushi wrap tightly but gently, applying even pressure to form a compact roll.
6. Slice into desired size and serve immediately.
Cooking Time: None! This recipe is ready in just a few minutes.
Thai Peanut Chicken Wrap
Thai Peanut Chicken Wrap Recipe
Get ready to wrap up a flavorful meal with this Thai-inspired peanut chicken wrap!
Ingredients:
– 1 boneless, skinless chicken breast
– 2 tbsp creamy peanut butter
– 1 tbsp soy sauce
– 1 tsp honey
– 1/4 cup chopped fresh cilantro
– 1/4 cup chopped scallions
– 1/2 cup cooked rice noodles
– 1 large flour tortilla
– Salt and pepper to taste
Instructions:
1. In a medium bowl, whisk together peanut butter, soy sauce, and honey until smooth.
2. Add chicken breast to the bowl and toss to coat with the peanut butter mixture.
3. Cook chicken in a non-stick skillet over medium-high heat for 5-6 minutes or until cooked through.
4. Warm tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
5. Assemble wrap by spreading cooked rice noodles on the tortilla, followed by sliced chicken, chopped cilantro, and scallions.
Cooking Time: 15-18 minutes
Caprese Tortilla Wrap
A flavorful twist on the classic Caprese salad, this wrap brings together fresh mozzarella, juicy tomatoes, and fragrant basil in a crispy tortilla.
Ingredients:
– 1 large flour tortilla
– 2 large tomatoes, sliced
– 8 oz fresh mozzarella cheese, sliced
– 1/4 cup chopped fresh basil
– 1 tsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. Place the tortilla in the skillet and cook for 30 seconds on each side, until slightly charred.
3. In a small bowl, mix together the sliced tomatoes and mozzarella cheese.
4. Add the basil leaves to the tomato-mozzarella mixture and sprinkle with salt and pepper to taste.
5. Spoon the Caprese mixture onto one half of the tortilla, leaving a 1-inch border around the edges.
6. Fold the other half of the tortilla over the filling to form a half-moon shape.
7. Serve immediately and enjoy!
Cooking Time: 5 minutes
Asian-Inspired Shrimp Lettuce Wrap
Experience the flavors of Asia with this refreshing and healthy shrimp wrap. Crunchy lettuce leaves wrapped around succulent shrimp, tangy pickled ginger, and creamy wasabi mayo create a delightful combination.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons soy sauce
– 2 tablespoons honey
– 1 tablespoon rice vinegar
– 1/4 cup chopped cilantro
– 1 head of lettuce, leaves separated
– 1/4 cup pickled ginger, sliced
– 2 tablespoons wasabi mayo
– Salt and pepper to taste
Instructions:
1. In a bowl, whisk together soy sauce, honey, and rice vinegar. Add shrimp and marinate for at least 15 minutes.
2. Preheat a non-stick skillet or wok over medium-high heat. Cook the shrimp until pink and cooked through, about 3-4 minutes per side.
3. Assemble wraps by placing a few lettuce leaves on a plate, followed by cooked shrimp, pickled ginger slices, and a dollop of wasabi mayo.
4. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Buffalo Cauliflower Wrap
Elevate your snack game with this spicy and satisfying Buffalo Cauliflower Wrap. Crunchy cauliflower florets are tossed in a tangy buffalo sauce and wrapped in a warm tortilla with creamy ranch dressing.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tbsp buffalo wing sauce
– 1/4 cup ranch dressing
– 1 large flour tortilla
– 1/4 cup shredded cheddar cheese (optional)
– Lettuce and/or cilantro for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with buffalo wing sauce until evenly coated.
3. Spread on a baking sheet and roast for 20-25 minutes, or until tender and crispy.
4. Warm tortilla in the microwave for 10-15 seconds.
5. Assemble wrap by spreading ranch dressing on the tortilla, then adding roasted cauliflower florets and shredded cheese (if using).
6. Roll up tightly and garnish with lettuce and/or cilantro.
Cooking Time: 25 minutes
Chickpea Salad Wrap
A refreshing and healthy twist on traditional wraps, this chickpea salad wrap is perfect for a quick lunch or dinner.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 1/2 cup chopped cucumber
– 1/2 cup chopped red bell pepper
– 1/4 cup chopped fresh parsley
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 large flour tortilla
– Optional: lettuce, tomato, avocado, feta cheese
Instructions:
1. In a medium bowl, combine chickpeas, cucumber, bell pepper, and parsley.
2. Squeeze lemon juice over the mixture and sprinkle with olive oil.
3. Season with salt and pepper to taste.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
5. Spoon the chickpea salad onto the center of the tortilla, leaving a small border around the edges.
6. Add optional toppings as desired.
7. Fold the bottom edge up over the filling, then fold in the sides and roll into a neat wrap.
Cooking Time: 10-15 minutes
BBQ Pulled Jackfruit Wrap
This recipe combines the tender flavor of jackfruit with the tanginess of BBQ sauce and wraps it all up in a crispy tortilla. Perfect for a quick and delicious meal or snack!
Ingredients:
– 1 cup jackfruit (canned or fresh, drained and chopped)
– 1/4 cup BBQ sauce
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper to taste
– 4 large tortillas
– Optional: avocado, sour cream, shredded cheese, cilantro for topping
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat olive oil over medium-high heat. Add chopped onion and cook until translucent.
3. Add garlic, cumin, and jackfruit to the skillet. Cook for about 5 minutes or until slightly tender.
4. Stir in BBQ sauce and season with salt and pepper to taste.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble wraps by spooning the jackfruit mixture onto each tortilla, then top with desired toppings.
Cook Time: Approximately 15 minutes
Kale and Quinoa Wrap
This refreshing wrap is packed with nutritious quinoa, crispy kale, and creamy feta cheese, all wrapped up in a whole wheat tortilla. Perfect for a quick lunch or dinner, this recipe is easy to make and customize to your taste.
Ingredients:
– 1 cup cooked quinoa
– 2 cups curly kale, stems removed and chopped
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. Cook quinoa according to package instructions.
2. Heat olive oil in a large skillet over medium heat. Add chopped kale and cook until crispy, about 3-4 minutes.
3. In a separate bowl, mix cooked quinoa with crumbled feta cheese and chopped parsley.
4. Assemble the wrap by spreading the quinoa mixture onto the tortilla, followed by the crispy kale and any additional toppings (such as sliced avocado or hummus).
5. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Teriyaki Tofu Wrap
Experience the fusion of Japanese-inspired flavors with a delicious and easy-to-make Teriyaki Tofu Wrap.
Ingredients:
– 1 block of firm tofu, drained and cut into small cubes
– 1/4 cup teriyaki sauce
– 1 large flour tortilla
– 1/2 cup shredded mixed greens (such as arugula, spinach, and lettuce)
– 1/2 cup sliced red bell peppers
– 1/4 cup sliced green onions
– Salt and pepper to taste
– Optional: sesame seeds and chopped cilantro for garnish
Instructions:
1. Preheat a non-stick skillet or grill pan over medium-high heat.
2. In the skillet, cook the tofu cubes until golden brown on all sides (about 5-7 minutes). Brush with teriyaki sauce during the last minute of cooking.
3. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Assemble the wrap by spreading the mixed greens, red bell peppers, and green onions on one half of the tortilla. Place the cooked tofu cubes on top.
5. Fold the other half of the tortilla to create a neat package.
6. Serve immediately, garnished with sesame seeds and chopped cilantro if desired.
Cooking Time: 15-20 minutes
Mexican Street Corn Wrap
Get ready to taste the flavors of Mexico with this delicious street corn wrap recipe! This twist on traditional Mexican street corn adds a crispy tortilla and creamy avocado for an unforgettable snack or meal.
Ingredients:
– 1 cup fresh corn kernels
– 2 tablespoons mayonnaise
– 1 tablespoon lime juice
– 1/4 teaspoon paprika
– Salt to taste
– 1 large flour tortilla
– 1 ripe avocado, sliced
– 1/4 cup crumbled queso fresco (or feta cheese)
– Chopped cilantro for garnish
Instructions:
1. Preheat a grill or grill pan over medium-high heat.
2. In a bowl, mix together corn kernels, mayonnaise, lime juice, paprika, and salt to taste.
3. Grill the tortilla for about 30 seconds on each side, until slightly charred.
4. Spread the grilled tortilla with the corn mixture.
5. Top with sliced avocado, crumbled queso fresco, and chopped cilantro.
6. Fold the bottom half of the tortilla up to form a wrap.
7. Serve immediately and enjoy!
Cooking Time: 10-12 minutes (includes grill time)
Pesto Veggie Wrap
This vibrant wrap is a flavorful fusion of fresh vegetables, creamy pesto, and crispy tortilla. Perfect for a quick lunch or dinner on-the-go!
Ingredients:
– 1 large flour tortilla
– 2 tbsp pesto
– 1/4 cup sliced red bell pepper
– 1/4 cup sliced cucumber
– 1/4 cup sliced cherry tomatoes
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
Instructions:
1. Spread the pesto evenly over the tortilla, leaving a small border around the edges.
2. Arrange the bell pepper, cucumber, and cherry tomatoes on one half of the tortilla.
3. Sprinkle with feta cheese, if using.
4. Fold the other half of the tortilla over the filling to create a neat package.
5. Serve immediately, or refrigerate for up to 2 hours before serving.
Cooking Time: None! This wrap is ready in minutes.
Enjoy your delicious Pesto Veggie Wrap!
Turkey and Cranberry Wrap
This flavorful wrap combines the savory taste of turkey with the sweetness of cranberries, perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 whole wheat tortilla
– 2 oz sliced turkey breast
– 1/4 cup fresh cranberries, chopped
– 1 tablespoon honey mustard
– 1/4 cup crumbled feta cheese (optional)
– Fresh lettuce leaves
Instructions:
1. Lay the tortilla flat on a surface.
2. Arrange the sliced turkey breast in the center of the tortilla.
3. Top with chopped cranberries and drizzle with honey mustard.
4. Sprinkle crumbled feta cheese (if using).
5. Add fresh lettuce leaves to taste.
6. Roll up the wrap tightly, cutting in half if desired.
Cooking Time: 5 minutes
Smoked Salmon and Cream Cheese Wrap
Experience the perfect blend of smoky flavor and creamy richness with this elegant wrap. Perfect for a quick lunch or snack, it’s sure to impress!
Ingredients:
– 1/2 cup smoked salmon, flaked
– 2 tablespoons cream cheese, softened
– 1 tablespoon chopped fresh dill
– 1 large flour tortilla (whole wheat or regular)
– Salt and pepper to taste
– Optional: thinly sliced red onion, capers, and/or lemon slices for garnish
Instructions:
1. In a small bowl, mix together the flaked salmon, cream cheese, and chopped dill until well combined.
2. Lay the tortilla flat on a clean surface.
3. Spread the salmon-cream cheese mixture evenly over the center of the tortilla, leaving a 1-inch border around the edges.
4. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll the wrap into a tight cylinder.
5. Slice in half and serve immediately. If desired, garnish with thinly sliced red onion, capers, and/or lemon slices.
Cooking Time: 0 minutes (assemble just before serving)
Vegan Caesar Wrap
A twist on the classic Italian-inspired dish, this Vegan Caesar Wrap is a flavorful and satisfying meal that’s perfect for lunch or dinner.
Ingredients:
– 1 whole wheat tortilla wrap
– 1/2 cup vegan Caesar dressing (homemade or store-bought)
– 1/4 cup chopped romaine lettuce
– 1/4 cup sliced vegan “bacon” (such as tempeh or tofu)
– 1/2 cup shredded vegan mozzarella cheese (such as Daiya or Follow Your Heart)
– 1 tablespoon chopped fresh parsley
Instructions:
1. Lay the tortilla wrap flat on a surface.
2. Spread the Caesar dressing evenly over the center of the wrap, leaving a 1-inch border around the edges.
3. Top with lettuce, “bacon”, and mozzarella cheese.
4. Fold the bottom half of the wrap up over the filling, then fold in the sides and roll the wrap into a neat cylinder shape.
5. Sprinkle parsley on top for garnish.
Cooking Time: 5 minutes
Serve immediately and enjoy!
Curried Egg Salad Wrap
A flavorful twist on classic egg salad, this Curried Egg Salad Wrap combines creamy eggs with a warm and aromatic curry powder, all wrapped up in a crispy tortilla.
Ingredients:
– 4 large eggs, hard-boiled and chopped
– 1/2 cup mayonnaise
– 2 tablespoons curry powder
– 1 tablespoon Dijon mustard
– Salt and pepper to taste
– 1 large flour tortilla
– Optional: lettuce, tomato, cucumber, and avocado for added crunch
Instructions:
1. In a medium bowl, whisk together mayonnaise, curry powder, and Dijon mustard.
2. Add chopped eggs and stir until well combined.
3. Season with salt and pepper to taste.
4. Warm tortilla in the microwave or oven.
5. Spoon egg salad mixture onto one half of the tortilla, leaving a 1-inch border around edges.
6. Fold tortilla in half over filling.
7. Serve immediately, garnished with optional lettuce, tomato, cucumber, and avocado.
Cooking Time: 5 minutes
Summary
Beat the summer heat with these refreshing cold wrap recipes! From Greek Veggie to Spicy Tuna Sushi, and from Chickpea Salad to BBQ Pulled Jackfruit, we’ve got 18 mouthwatering wraps that are perfect for a quick and easy meal. Whether you’re in the mood for something Mediterranean-inspired or Asian-fusion, there’s a wrap on this list for everyone. So go ahead, get wrapping, and enjoy the taste of summer!
Sophia Brennan is the cook and writer behind Go Jack Rabbit Go. She spent years working in Portland’s restaurant world before bringing that same warm, unfussy approach into her home kitchen. These days, she focuses on simple, comforting recipes inspired by real life, family routines, and the rhythm of cooking without overthinking it.
