When it comes to building muscle, a diet rich in protein is essential. While traditional sources like chicken and fish are great, it’s also important to incorporate plant-based options into your meal plan. One way to do this is by making high protein wraps that can be taken on-the-go or enjoyed as a quick lunch or dinner. In this article, we’ll explore 20 delicious high protein wrap recipes that combine lean proteins with nutritious fillings.
From classic chicken and avocado to innovative black bean and quinoa, these wraps are perfect for fitness enthusiasts and busy professionals alike. Whether you’re looking for a post-workout snack or a satisfying meal to fuel your day, these high protein wraps have got you covered.
Grilled Chicken and Avocado Protein Wrap
Looking for a healthy and satisfying meal? This Grilled Chicken and Avocado Protein Wrap is the perfect solution, packed with protein, fiber, and delicious flavors.
Ingredients:
– 1 boneless, skinless chicken breast
– 2 whole wheat tortillas
– 1 ripe avocado, sliced
– 1/4 cup mixed greens (such as spinach, arugula, and lettuce)
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
– Cooking spray or oil for grilling
Instructions:
1. Preheat grill to medium-high heat.
2. Season chicken breast with salt and pepper. Grill for 5-6 minutes per side, or until cooked through.
3. Meanwhile, warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
4. Assemble wraps by spreading mixed greens on each tortilla, followed by sliced grilled chicken, avocado, and feta cheese (if using).
5. Serve immediately and enjoy!
Cooking Time: 15 minutes
Turkey and Spinach High Protein Wrap
This recipe combines lean turkey breast with nutrient-dense spinach and whole-grain wrap to create a protein-packed snack or meal that’s easy to prepare and devour on-the-go.
Ingredients:
– 1/2 pound cooked turkey breast
– 1/4 cup fresh spinach leaves
– 1 whole wheat tortilla
– 1 tablespoon hummus
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
Instructions:
1. Lay the tortilla flat on a surface.
2. Spread the hummus evenly over the center of the wrap, leaving a 1-inch border around the edges.
3. Arrange the sliced turkey breast on top of the hummus.
4. Add fresh spinach leaves on top of the turkey.
5. Sprinkle feta cheese (if using) and season with salt and pepper to taste.
6. Fold the bottom half of the wrap up over the filling, then fold in the sides and roll the wrap into a neat package.
Cooking Time: None! This recipe is ready in just 2-3 minutes.
Egg White and Veggie Protein Wrap
A nutrient-dense wrap packed with protein, vitamins, and minerals, perfect for a quick breakfast or snack.
Ingredients:
– 2 egg whites
– 1/2 cup sliced bell peppers (any color)
– 1/2 cup sliced mushrooms
– 1 tablespoon hummus
– 1 large flour tortilla
– Salt and pepper to taste
Instructions:
1. In a bowl, whisk the egg whites until frothy.
2. Heat a non-stick skillet over medium heat. Pour in the egg whites and scramble until cooked through (about 3-4 minutes).
3. Add the sliced bell peppers and mushrooms to the skillet. Cook for an additional minute, stirring occasionally.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
5. Spread the hummus on the tortilla, leaving a small border around the edges.
6. Place the egg and veggie mixture onto the tortilla, followed by any additional toppings of your choice (e.g., spinach, avocado).
7. Fold the bottom edge up over the filling, then fold in the sides and roll into a neat wrap.
Cooking Time: 10-12 minutes
Tuna and Greek Yogurt Protein Wrap
A healthy and delicious wrap that combines the protein-rich flavors of tuna and Greek yogurt with crunchy vegetables, perfect for a quick lunch or snack.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 tbsp Greek yogurt
– 1/4 cup chopped cucumber
– 1/4 cup sliced red bell pepper
– 1 tablespoon hummus
– 1 large flour tortilla
– Salt and pepper to taste
Instructions:
1. Lay the tortilla flat on a surface.
2. Spread the hummus evenly over the center of the wrap, leaving a 1-inch border.
3. Top with flaked tuna, Greek yogurt, cucumber, and red bell pepper.
4. Season with salt and pepper to taste.
5. Fold the bottom half of the wrap up over the filling, then fold in the sides and roll up tightly.
6. Slice in half and serve immediately.
Cooking Time: 5 minutes
Tips:
– Use leftover cooked tuna for this recipe.
– Add some crumbled feta cheese for extra flavor.
Black Bean and Quinoa Protein Wrap
This recipe combines the nutritional power of quinoa with the flavorful richness of black beans, all wrapped up in a delicious and filling protein-packed wrap. Perfect for a quick lunch or dinner on-the-go!
Ingredients:
• 1 cup cooked black beans
• 1/2 cup cooked quinoa
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 1 clove garlic, minced
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 large flour tortilla
• Optional toppings: avocado, salsa, shredded cheese, cilantro
Instructions:
1. Heat the olive oil in a medium skillet over medium-high heat.
2. Add the chopped onion and cook for 3-4 minutes until softened.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the cooked black beans, cumin, salt, and pepper.
5. Warm the quinoa according to package instructions.
6. Assemble the wrap by spreading a layer of black bean mixture onto the tortilla, followed by a scoop of quinoa.
7. Add optional toppings as desired.
8. Roll up the wrap tightly and slice in half.
Cooking Time: 15-20 minutes
Greek Chicken and Hummus Protein Wrap
Savor the flavors of Greece with this protein-packed wrap, featuring juicy chicken, creamy hummus, and crunchy veggies.
Ingredients:
– 1 boneless, skinless chicken breast
– 2 tbsp olive oil
– 1 tsp lemon juice
– 1/4 cup Greek yogurt
– 2 tbsp hummus
– 1 large flour tortilla
– 1/2 cup mixed greens
– 1/4 cup sliced cucumber
– 1/4 cup sliced red bell pepper
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, whisk together olive oil, lemon juice, and Greek yogurt.
3. Place the chicken breast in the mixture and coat evenly. Season with salt and pepper.
4. Bake the chicken for 20-25 minutes or until cooked through.
5. Spread hummus on the tortilla, leaving a 1-inch border.
6. Slice the cooked chicken into thin strips and add to the wrap.
7. Top with mixed greens, cucumber, and red bell pepper.
8. Roll up the wrap tightly and slice in half.
Cooking Time: 25-30 minutes
Steak and Roasted Pepper Protein Wrap
Satisfy your cravings with this flavorful and nutritious wrap, packed with grilled steak, roasted peppers, and creamy hummus.
Ingredients:
– 1 boneless steak (6 oz), grilled to desired doneness
– 2 large bell peppers (any color), roasted
– 1/4 cup hummus
– 1 whole wheat tortilla
– 1/4 cup shredded reduced-fat cheddar cheese
– Fresh cilantro leaves, chopped (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat. Grill steak for 3-4 minutes per side, or until cooked to desired doneness.
2. Roast bell peppers in oven at 400°F (200°C) for 30-40 minutes, or until charred and tender.
3. Spread hummus on tortilla, leaving a small border around edges.
4. Slice grilled steak into thin strips and add on top of hummus.
5. Arrange roasted peppers alongside steak.
6. Sprinkle shredded cheese over the filling.
7. Add chopped cilantro leaves, if desired.
8. Roll up wrap tightly and serve immediately.
Cooking Time: 15-20 minutes
Salmon and Cream Cheese Protein Wrap
A delicious and healthy snack or meal option that combines the omega-rich benefits of salmon with the creaminess of cream cheese, all wrapped up in a convenient and protein-packed package.
Ingredients:
– 1/2 cup cooked salmon (canned or fresh)
– 2 tablespoons cream cheese, softened
– 1 tablespoon lemon juice
– 1/4 teaspoon salt
– 1 whole wheat tortilla
– Lettuce leaves
– Optional: sliced cucumber, bell peppers, avocado
Instructions:
1. In a small bowl, mix together salmon, cream cheese, lemon juice, and salt until well combined.
2. Lay the tortilla flat on a surface.
3. Spread the salmon-cream cheese mixture evenly over the center of the tortilla.
4. Add lettuce leaves and any optional toppings you like.
5. Roll up the wrap tightly and slice in half.
Cooking Time: 5 minutes (plus prep time)
Lentil and Feta Protein Wrap
Elevate your wrap game with this flavorful and nutritious recipe, packed with protein-rich lentils and crumbly feta cheese.
Ingredients:
– 1 cup cooked lentils
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1/4 cup crumbled feta cheese
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 whole wheat tortilla (10-12 inches)
Instructions:
1. In a medium bowl, combine cooked lentils, olive oil, chopped onion, and minced garlic.
2. Mix well until the lentils are coated with the mixture.
3. Add crumbled feta cheese and lemon juice to the bowl. Season with salt and pepper to taste.
4. Place the tortilla on a flat surface and spoon the lentil-feta mixture onto the center of the wrap, leaving a 1-inch border around the edges.
5. Fold the bottom edge up over the filling, then fold in the sides and roll the wrap into a tight cylinder.
Cooking Time: None required! Simply assemble and serve.
Chickpea and Tahini Protein Wrap
A nutritious and satisfying wrap filled with creamy tahini, protein-rich chickpeas, and crunchy veggies.
Ingredients:
– 1 whole wheat tortilla
– 1/4 cup cooked chickpeas
– 2 tbsp tahini
– 1/4 cup shredded carrot
– 1/4 cup sliced cucumber
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Optional: 1-2 tsp lemon juice
Instructions:
1. Spread the tahini evenly over the center of the tortilla, leaving a small border around the edges.
2. Top with chickpeas, carrot, cucumber, and parsley.
3. Season with salt and pepper to taste. If desired, add a squeeze of lemon juice.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap into a neat cylinder.
Cooking Time: None! This recipe is ready in minutes.
Shrimp and Mango Protein Wrap
Revitalize your fitness routine with this delicious and nutritious Shrimp and Mango Protein Wrap recipe, perfect for a post-workout snack or meal.
Ingredients:
– 1 whole wheat tortilla
– 1/2 cup cooked shrimp
– 1/4 cup diced mango
– 1 tablespoon almond butter
– 1 tablespoon plain Greek yogurt
– 1 tablespoon honey
– 1/4 teaspoon salt
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a medium bowl, combine cooked shrimp, diced mango, and chopped cilantro (if using).
2. Spread almond butter on one half of the tortilla.
3. Top with the shrimp-mango mixture.
4. Mix Greek yogurt and honey in a small bowl. Spoon over the filling.
5. Fold the tortilla in half to enclose the filling.
6. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: 10 minutes
Buffalo Chicken and Blue Cheese Protein Wrap
Get ready for a flavorful twist on traditional wraps with this buffalo chicken and blue cheese protein wrap recipe!
Ingredients:
– 1 boneless, skinless chicken breast, cooked and shredded
– 1/4 cup buffalo wing sauce
– 1 tablespoon ranch dressing
– 1/2 cup crumbled blue cheese
– 1 large flour tortilla
– 1/4 cup chopped cilantro (optional)
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine chicken breast, buffalo wing sauce, and ranch dressing. Mix well.
2. Lay the tortilla flat on a clean surface. Spread the buffalo chicken mixture evenly over one half of the tortilla.
3. Sprinkle blue cheese crumbles over the top of the chicken mixture.
4. Fold the tortilla in half to enclose the filling.
5. Cook in a non-stick skillet or griddle over medium heat for 2-3 minutes, until crispy and warm.
6. Serve hot with cilantro on top (if using). Enjoy!
Cooking Time: 10-12 minutes
Tofu and Peanut Sauce Protein Wrap
A satisfying and flavorful wrap packed with protein-rich tofu, crunchy veggies, and a creamy peanut sauce. Perfect for a quick lunch or snack on-the-go!
Ingredients:
– 1/2 block firm tofu, drained and crumbled
– 1 tablespoon peanut butter
– 2 tablespoons soy sauce
– 1 tablespoon honey
– 1/4 cup water
– 1 large flour tortilla
– 1/2 cup mixed greens
– 1/2 cup sliced cucumber
– 1/4 cup sliced bell peppers
– Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together peanut butter, soy sauce, and honey until smooth.
2. Add water and whisk until desired consistency is reached.
3. In a large skillet, heat the tofu over medium-high heat until golden brown.
4. Warm the tortilla in the microwave for 10-15 seconds.
5. Assemble the wrap by spreading the peanut sauce on the tortilla, followed by the tofu, mixed greens, cucumber, and bell peppers.
6. Season with salt and pepper to taste.
Cooking Time: 10 minutes
Ground Turkey and Sweet Potato Protein Wrap
A nutritious and filling wrap that combines the flavors of ground turkey, roasted sweet potato, and crunchy greens.
Ingredients:
– 1 lb ground turkey breast
– 2 medium sweet potatoes, peeled and cubed
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 cup mixed greens (such as spinach, kale, and collard)
– 1 large flour tortilla
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper and arrange the sweet potato cubes in a single layer.
3. Drizzle with olive oil, sprinkle with salt and pepper, and roast for 20-25 minutes or until tender.
4. In a large skillet, cook the ground turkey over medium-high heat, breaking it up with a spoon as it cooks, until browned and cooked through.
5. Add the chopped onion and minced garlic to the skillet and cook until the onion is translucent.
6. Assemble the wrap by spreading the roasted sweet potato along the center of the tortilla, followed by the ground turkey mixture, and topped with mixed greens.
Cooking Time: 30-35 minutes
Ham and Swiss Cheese Protein Wrap
Looking for a quick and satisfying snack or meal? This Ham and Swiss Cheese Protein Wrap is the perfect solution, packed with protein and flavor. With just a few simple ingredients, you can create a delicious wrap that’s ready in no time.
Ingredients:
– 1 large flour tortilla
– 2 slices of ham (about 2 oz)
– 1 slice of Swiss cheese (about 1 oz)
– 1/4 cup cooked chicken breast (about 3 oz), diced
– 1 tablespoon hummus
– Lettuce leaves and tomato, optional
Instructions:
1. Lay the tortilla flat on a surface.
2. Arrange the ham slices along the center of the tortilla, leaving a small border at each end.
3. Place the Swiss cheese slice on top of the ham.
4. Add the diced chicken breast beside the cheese.
5. Spread 1 tablespoon of hummus over the chicken and cheese.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap into a tight cylinder.
7. Serve with lettuce leaves and tomato, if desired.
Cooking Time: None! This wrap is ready to eat as soon as you assemble it.
Edamame and Cucumber Protein Wrap
A refreshing and healthy snack or meal option that combines the goodness of edamame and cucumber with a boost of protein from hummus. This wrap is perfect for a quick lunch or post-workout fuel.
Ingredients:
– 1 package of edamame, cooked
– 1/2 cucumber, sliced
– 1 tablespoon of hummus
– 1 large flour tortilla
– Salt and pepper to taste
– Optional: chopped fresh cilantro for garnish
Instructions:
1. Cook the edamame according to package instructions.
2. Slice the cucumber into thin strips.
3. Spread 1 tablespoon of hummus on one half of the tortilla.
4. Add the cooked edamame, sliced cucumber, and a sprinkle of salt and pepper.
5. Fold the tortilla in half to enclose the filling.
6. Optional: garnish with chopped cilantro for added flavor.
Cooking Time: 10 minutes (includes cooking time for edamame)
BBQ Tempeh and Coleslaw Protein Wrap
A delicious and healthy wrap that combines the smoky flavor of BBQ tempeh with the creamy crunch of coleslaw, all wrapped up in a whole wheat tortilla.
Ingredients:
– 1/2 cup tempeh
– 2 tbsp olive oil
– 1 tsp liquid smoke (BBQ flavor)
– 1 tsp apple cider vinegar
– 1/4 cup coleslaw mix
– 1/4 cup Greek yogurt
– 1 tablespoon honey
– 1 whole wheat tortilla
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Marinate tempeh in olive oil, liquid smoke, and apple cider vinegar for at least 30 minutes.
3. Bake tempeh for 20-25 minutes or until crispy.
4. In a separate bowl, mix coleslaw mix with Greek yogurt and honey.
5. Assemble wrap by placing cooked tempeh down the center of the tortilla, followed by a dollop of coleslaw mixture.
6. Season with salt and pepper to taste.
Cooking Time: 45 minutes
Pulled Pork and Pineapple Protein Wrap
Elevate your lunch game with this sweet and savory wrap, packed with protein-rich pulled pork, juicy pineapple, and crunchy veggies. Perfect for a quick and easy meal or snack.
Ingredients:
– 1 lb boneless pork shoulder
– 1/4 cup brown sugar
– 2 tbsp BBQ sauce
– 1 tsp smoked paprika
– 4 large tortillas
– 1 ripe pineapple, diced
– 1 cup mixed greens (arugula, spinach, etc.)
– 1/2 cup crumbled feta cheese (optional)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 275°F.
2. Season pork shoulder with brown sugar, BBQ sauce, and smoked paprika. Place on a baking sheet and slow cook for 6-8 hours or overnight.
3. Shred cooked pork with two forks.
4. In a large skillet, heat a tbsp of oil over medium-high. Add diced pineapple and cook until caramelized (about 5 minutes).
5. Assemble wraps by spreading shredded pork on each tortilla, topping with mixed greens, pineapple, and feta cheese (if using).
Cooking Time: 6-8 hours (slow cooker), 30 minutes (skillet)
Scrambled Egg and Black Bean Protein Wrap
This wrap is a flavorful and filling breakfast or snack option, packed with protein-rich scrambled eggs, fiber-filled black beans, and creamy avocado. With only 15 minutes of prep time, it’s perfect for busy mornings on-the-go.
Ingredients:
– 2 large eggs
– 1/4 cup cooked black beans
– 1 tablespoon olive oil
– 1 small avocado, sliced
– 1 whole wheat tortilla
– Salt and pepper to taste
– Optional: shredded cheese, salsa, cilantro
Instructions:
1. Crack the eggs into a bowl and whisk together with a fork.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Pour in the egg mixture and scramble until cooked through (about 5 minutes).
4. Add the black beans to the skillet and stir to combine.
5. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
6. Assemble the wrap by spreading the scrambled eggs and black bean mixture onto the tortilla, followed by sliced avocado.
7. Season with salt and pepper to taste.
8. Add optional toppings as desired.
Cooking Time: 15 minutes
Spicy Sausage and Kale Protein Wrap
A flavorful and nutritious wrap that combines spicy sausage, crisp kale, and creamy hummus for a satisfying meal.
Ingredients:
– 1 whole wheat tortilla
– 2 cooked spicy sausages (such as chorizo or pepperoni), sliced
– 1/4 cup chopped fresh kale
– 2 tablespoons hummus
– 1/4 cup shredded reduced-fat cheddar cheese
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. Cook the sausage slices for about 3-4 minutes per side, until browned and cooked through.
3. In a separate pan, sauté the chopped kale with a pinch of salt and pepper until wilted.
4. Spread the hummus on the tortilla, leaving a small border around the edges.
5. Add the cooked sausage slices, wilted kale, and shredded cheese on top of the hummus.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a tight wrap.
Cooking Time: 15-20 minutes
Summary
Get ready to fuel your muscle-building journey with these delicious high protein wrap recipes! With options like Grilled Chicken and Avocado, Turkey and Spinach, and Egg White and Veggie, you’ll never get bored. Plus, there are plenty of seafood and vegetarian choices to keep things interesting. From Steak and Roasted Pepper to Shrimp and Mango, and even Tofu and Peanut Sauce, these wraps pack a protein punch without sacrificing taste. Whether you’re a meat-lover or a flexitarian, there’s something for everyone in this collection of 20 mouth-watering high protein wrap recipes.
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