Are you tired of the same old sandwiches for lunch? Look no further! Healthy wraps are a game-changer, offering a delicious and nutritious alternative to traditional sandwiches. With so many creative fillings and flavors to choose from, it’s easy to get stuck in a rut when it comes to wrap recipes. That’s why we’ve put together this list of 17 mouth-watering healthy wraps that you’ll love.
From classic combinations like avocado and chickpea to more adventurous options like grilled chicken and spinach, there’s something for everyone on this list. Whether you’re a vegan, vegetarian, or meat-lover, these recipes are sure to satisfy your cravings while providing a boost of energy and nutrients.
In the following pages, we’ll dive into each recipe in detail, sharing tips and tricks for making them easy and delicious. So go ahead, get wrapping, and start enjoying the perfect lunch!
Avocado and Chickpea Wrap
This refreshing wrap combines creamy avocado, nutty chickpeas, and crunchy veggies for a satisfying snack or light meal.
Ingredients:
– 1 large flour tortilla
– 1 ripe avocado, mashed
– 1/2 cup cooked chickpeas
– 1/4 cup chopped cucumber
– 1/4 cup sliced red bell pepper
– 1 tablespoon hummus
– Salt and pepper to taste
– Optional: lettuce, tomato, or sprouts for added texture
Instructions:
1. Spread the mashed avocado on one half of the tortilla.
2. Top with chickpeas, cucumber, and red bell pepper.
3. Drizzle with hummus and sprinkle with salt and pepper to taste.
4. Fold the other half of the tortilla over the filling to create a wrap.
Cooking Time:
– Prep time: 5 minutes
– Assemble time: 2-3 minutes
Quinoa and Black Bean Wrap
This recipe combines the nutty flavor of quinoa with the protein-rich goodness of black beans, all wrapped up in a crispy whole wheat tortilla. Perfect for a quick and easy lunch or dinner!
Ingredients:
– 1 cup cooked quinoa
– 1 cup cooked black beans, rinsed and drained
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. In a medium bowl, combine quinoa, black beans, red bell pepper, and cilantro.
2. Squeeze lime juice over the mixture and season with salt and pepper to taste.
3. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Spoon the quinoa-black bean mixture onto one half of the tortilla and fold the other half over to enclose.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Grilled Chicken and Spinach Wrap
Savor the flavors of a Mediterranean-inspired wrap with grilled chicken, fresh spinach, and creamy feta cheese.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 cups fresh baby spinach leaves
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 lime, juiced
– Salt and pepper to taste
– 1 large flour tortilla
Instructions:
1. Preheat grill to medium-high heat.
2. Season chicken breast with salt, pepper, and a squeeze of lime juice. Grill for 5-6 minutes per side or until cooked through.
3. In a separate pan, heat olive oil over medium heat. Add spinach leaves and cook until wilted (about 1 minute).
4. Assemble the wrap by slicing grilled chicken into thin strips, then placing it onto the tortilla along with wilted spinach, crumbled feta cheese, and any additional desired toppings.
5. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Turkey and Hummus Wrap
Savor a delicious and healthy wrap filled with flavorful turkey, creamy hummus, crisp veggies, and warm pita bread.
Ingredients:
– 1/2 pound cooked turkey breast, sliced
– 1/4 cup hummus
– 1 large flour tortilla or whole wheat pita bread
– 1/2 cup shredded lettuce
– 1/2 cup diced cucumber
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
Instructions:
1. Lay the tortilla or pita bread flat on a clean surface.
2. Arrange the sliced turkey breast along the center of the wrap, leaving a small border at each end.
3. Spread the hummus evenly over the turkey.
4. Top with shredded lettuce, diced cucumber, and crumbled feta cheese (if using).
5. Fold the bottom half of the wrap up over the filling, then fold in the sides and roll the wrap into a neat cylinder.
6. Serve immediately and enjoy!
Cooking Time: 5 minutes
Vegan Caesar Wrap
Transform your lunch game with this creamy, plant-based twist on a classic wrap. With just a few simple ingredients and steps, you’ll be enjoying a satisfying and healthy meal in no time!
Ingredients:
– 1 whole wheat tortilla
– 1/4 cup vegan Caesar dressing (homemade or store-bought)
– 1/2 cup shredded romaine lettuce
– 1/2 cup sliced vegan chicken strips (such as tofu or tempeh)
– 1/4 cup chopped fresh parsley
– 1 tablespoon nutritional yeast
– Salt and pepper to taste
Instructions:
1. Lay the tortilla flat on a clean surface.
2. Spread the Caesar dressing evenly over the center of the tortilla, leaving a small border around the edges.
3. Top with shredded romaine lettuce, sliced vegan chicken strips, and chopped parsley.
4. Sprinkle nutritional yeast and season with salt and pepper to taste.
5. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
Cooking Time: 0 minutes! (Assemble and serve immediately)
Greek Yogurt Chicken Wrap
A flavorful and healthy wrap filled with grilled chicken, crispy veggies, and a tangy Greek yogurt sauce. Perfect for a quick lunch or dinner!
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1/4 cup Greek yogurt
– 2 tbsp lemon juice
– 1 tsp garlic powder
– 1/2 cup mixed greens (lettuce, spinach, arugula)
– 1/2 cup sliced cucumber
– 1/2 cup sliced bell peppers
– 1 large flour tortilla
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat. Season chicken with garlic powder and cook for 5-6 minutes per side, until cooked through.
2. In a small bowl, mix together Greek yogurt, lemon juice, salt, and pepper.
3. Warm tortilla in the microwave for 10-15 seconds.
4. Assemble wrap by spreading yogurt sauce on tortilla, adding chicken, mixed greens, cucumber, and bell peppers.
5. Serve immediately and enjoy!
Cooking Time: 15 minutes
Sweet Potato and Black Bean Wrap
Sweet Potato and Black Bean Wrap Recipe
A flavorful and nutritious wrap that combines the natural sweetness of sweet potatoes with the savory goodness of black beans.
Ingredients:
– 1 large sweet potato, cooked and diced
– 1 can black beans, drained and rinsed
– 1/2 cup mixed greens (such as arugula, spinach, and lettuce)
– 1/4 cup crumbled queso fresco or feta cheese
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 large flour tortilla
Instructions:
1. In a bowl, combine the cooked sweet potato, black beans, mixed greens, and crumbled cheese.
2. Drizzle the olive oil, lime juice, and cumin over the mixture; season with salt and pepper to taste.
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 sweet potato-black bean mixture onto the center of the tortilla, leaving a small border around the edges.
5. Fold the bottom edge up over the filling, then fold in the sides and roll the wrap up tightly.
Cooking Time: 10 minutes
Tuna and Avocado Wrap
A refreshing and healthy wrap filled with fresh tuna, creamy avocado, and crunchy veggies. Perfect for a quick lunch or snack.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1 ripe avocado, mashed
– 1/2 cup mixed greens
– 1/4 cup sliced cucumber
– 1/4 cup sliced bell peppers
– 1 tablespoon soy sauce
– 1 teaspoon lemon juice
– Salt and pepper to taste
– 1 large tortilla wrap
Instructions:
1. In a medium bowl, combine tuna, mashed avocado, mixed greens, cucumber, and bell peppers.
2. Drizzle with soy sauce and lemon juice; season with salt and pepper to taste.
3. Lay the tortilla wrap flat and spoon the tuna-avocado mixture onto one half of the wrap.
4. Fold the other half over the filling to create a neat package.
5. Serve immediately, or store in an airtight container for up to 2 hours before serving.
Cooking Time: 0 minutes (no cooking required!)
Mediterranean Veggie Wrap
Experience the flavors of the Mediterranean with this fresh and vibrant wrap, packed with a variety of colorful vegetables, savory hummus, and crispy pita bread.
Ingredients:
– 1 large flour tortilla (or pita bread)
– 1/4 cup hummus
– 1/2 cup mixed greens (such as arugula, spinach, and lettuce)
– 1/2 cup sliced red bell pepper
– 1/2 cup sliced cucumber
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. Lay the tortilla flat on a surface.
2. Spread the hummus evenly over the center of the tortilla, leaving a small border around the edges.
3. Top with mixed greens, red bell pepper, cucumber, and feta cheese (if using).
4. Season with salt and pepper to taste.
5. Roll the wrap tightly but gently, applying even pressure.
Cooking Time: 5-7 minutes
Spicy Sriracha Tofu Wrap
Elevate your lunch game with this spicy and satisfying wrap filled with crispy tofu, crunchy veggies, and a kick of sriracha sauce. Perfect for a quick and easy meal or snack.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons sriracha sauce
– 1 tablespoon olive oil
– 1/2 cup mixed greens (such as lettuce, spinach, and arugula)
– 1/2 cup sliced red bell pepper
– 1/4 cup sliced cucumber
– 1 tablespoon hummus
– 1 large flour tortilla
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, whisk together sriracha sauce and olive oil. Add tofu and marinate for at least 10 minutes.
3. Remove tofu from marinade, letting excess liquid drip off. Place on a baking sheet lined with parchment paper and bake for 15-20 minutes or until crispy.
4. Meanwhile, assemble the wrap by spreading hummus on the tortilla, followed by mixed greens, red bell pepper, cucumber, and baked tofu.
5. Season with salt and pepper to taste. Serve immediately.
Cooking Time: 25-30 minutes
Cucumber and Cream Cheese Wrap
A refreshing and light wrap perfect for a quick lunch or snack. This flavorful combination of cucumber, cream cheese, and spices is sure to satisfy your cravings.
Ingredients:
– 1 large flour tortilla
– 1/2 cup softened cream cheese
– 1/2 cucumber, sliced
– 1 tablespoon chopped fresh dill
– Salt and pepper to taste
– Optional: 1/4 teaspoon paprika
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. Spread the softened cream cheese evenly onto the tortilla, leaving a small border around the edges.
3. Arrange the sliced cucumber on top of the cream cheese.
4. Sprinkle chopped fresh dill and season with salt, pepper, and paprika (if using).
5. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll the wrap into a neat cylinder.
Cooking Time: 2-3 minutes or until the cheese is slightly melted and the tortilla is crispy.
Roasted Beet and Goat Cheese Wrap
A vibrant and flavorful wrap filled with the sweetness of roasted beets and the tanginess of goat cheese.
Ingredients:
– 2 large beets
– 1 tablespoon olive oil
– 1/4 cup goat cheese, crumbled
– 1 large flour tortilla
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap beets in foil and roast for 45-50 minutes, or until tender.
3. Let beets cool, then peel and slice into wedges.
4. In a small bowl, mix together goat cheese, salt, and pepper.
5. Warm tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
6. Assemble the wrap by spreading the goat cheese mixture on the tortilla, followed by roasted beet wedges and chopped parsley.
Cooking Time: 45-50 minutes (roasting beets) + 20 seconds (warming tortilla)
Asian Chicken Lettuce Wrap
This Asian-inspired chicken wrap is a flavorful and refreshing twist on traditional wraps. Crunchy lettuce leaves wrapped around juicy chicken, savory sauce, and crunchy veggies make for a delicious and healthy meal.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 cups mixed greens (lettuce, spinach, arugula)
– 1/4 cup soy sauce
– 1/4 cup honey
– 2 tbsp rice vinegar
– 1 tsp grated ginger
– 1/4 cup chopped cilantro
– 1/4 cup sliced red bell pepper
– 1/4 cup sliced cucumber
– Salt and pepper to taste
Instructions:
1. In a medium bowl, whisk together soy sauce, honey, rice vinegar, and grated ginger.
2. Add chicken breast and marinate for at least 30 minutes or up to 2 hours in the refrigerator.
3. Preheat grill or grill pan to medium-high heat. Cook chicken for 5-7 minutes per side, or until cooked through.
4. Warm lettuce leaves by wrapping them in a damp paper towel and microwaving for 20 seconds.
5. Assemble wraps by placing cooked chicken on warmed lettuce leaves, topping with cilantro, bell pepper, cucumber, and a drizzle of the reserved marinade.
Cooking Time: 15-20 minutes
Falafel and Tahini Wrap
This recipe combines the flavors of crispy falafel with the richness of creamy tahini sauce, all wrapped up in a warm pita bread.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup chopped parsley
– 1/4 cup chopped cilantro
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1/4 cup all-purpose flour
– Vegetable oil for frying
– 4 pita breads
– Tahini sauce (store-bought or homemade)
– Lettuce, tomato, onion, and pickles (optional)
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix together chickpeas, parsley, cilantro, garlic, lemon juice, cumin, paprika, salt, and pepper.
3. Gradually add flour, mixing until the mixture forms a thick dough.
4. Shape into patties and fry in hot oil until golden brown (about 5 minutes).
5. Warm pita breads by wrapping them in foil and heating for 2-3 minutes.
6. Assemble wraps with falafel, tahini sauce, lettuce, tomato, onion, and pickles (if using). Serve immediately.
Cooking Time: 20 minutes
Egg Salad and Arugula Wrap
A refreshing twist on a classic wrap, this recipe combines creamy egg salad with peppery arugula for a satisfying and healthy snack or lunch.
Ingredients:
– 4 large eggs, hard-boiled and chopped
– 1/2 cup mayonnaise
– 1 tablespoon Dijon mustard
– 1 teaspoon chopped fresh dill
– Salt and pepper to taste
– 4 large arugula leaves
– 1 whole wheat tortilla
Instructions:
1. In a medium bowl, whisk together mayonnaise, Dijon mustard, salt, and pepper.
2. Add chopped eggs to the bowl and stir until well combined.
3. Stir in chopped fresh dill.
4. Lay arugula leaves flat on a clean work surface.
5. Place 1/4 of the egg salad mixture onto each arugula leaf.
6. Top with tortilla and wrap tightly.
7. Repeat for remaining ingredients.
Cooking Time: 10 minutes
BBQ Pulled Jackfruit Wrap
Get ready to wrap your taste buds around this flavorful and satisfying BBQ Pulled Jackfruit Wrap!
Ingredients:
– 1 cup jackfruit (canned or fresh, drained and chopped)
– 1/4 cup BBQ sauce
– 2 tablespoons olive oil
– 1 large flour tortilla
– Shredded lettuce
– Diced tomatoes
– Chopped cilantro
– Salt and pepper to taste
Instructions:
1. In a medium-sized bowl, combine the jackfruit, BBQ sauce, and olive oil. Mix until well combined.
2. Heat the mixture over low heat for about 10-15 minutes, stirring occasionally, until the flavors have melded together and the jackfruit is tender.
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 BBQ pulled jackfruit mixture onto the tortilla, leaving a small border around the edges.
5. Top with shredded lettuce, diced tomatoes, and chopped cilantro.
6. Season with salt and pepper to taste.
7. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Kale and Quinoa Wrap
This recipe combines the nutty flavor of quinoa with the earthy taste of kale, all wrapped up in a crispy whole-grain tortilla. A perfect blend of healthy and delicious!
Ingredients:
– 1 cup cooked quinoa
– 2 cups curly kale, stems removed and chopped
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– 1 lime, juiced
– Salt and pepper to taste
– 1 whole-grain tortilla
Instructions:
1. Cook quinoa according to package instructions.
2. In a large skillet, heat the olive oil over medium-high heat. Add chopped kale and cook until wilted, about 3-4 minutes.
3. In a small bowl, mix cooked quinoa with lime juice, salt, and pepper.
4. Assemble the wrap by spreading the quinoa mixture onto the tortilla, followed by the cooked kale and crumbled feta cheese (if using).
5. Roll up the wrap tightly and slice in half.
Cooking Time: 15-20 minutes
Conclusion
Get ready to wrap up a nutritious meal with these 17 delicious and healthy wrap recipes! From classic combinations like avocado and chickpea to innovative pairings like sweet potato and black bean, there’s something for everyone. These wraps are packed with protein, fiber, and vitamins to keep you fueled and satisfied throughout the day. Whether you’re in the mood for something vegan, gluten-free, or just plain delicious, these recipes will inspire your next meal.
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.
