Getting creative with wraps has never been easier or healthier! With the rise of the wrap trend, it’s no wonder why – they’re easy to make, portable, and can be filled with a wide variety of ingredients. But what if you want to indulge in this tasty treat without sacrificing your diet? Fear not, friends! We’ve got 20 delicious low-calorie wrap recipes that will satisfy your cravings while keeping the calorie count in check.
From classic combinations like grilled chicken and avocado to innovative twists like quinoa and veggie, these wraps are sure to become a staple in your meal prep routine. And the best part? They’re all under 300 calories per serving! Whether you’re a busy professional looking for a quick lunch or a fitness enthusiast seeking post-workout fuel, we’ve got you covered. So go ahead, wrap up and get ready to devour these tasty and nutritious recipes!
Grilled Chicken and Avocado Wrap
Elevate your lunch game with this flavorful and nutritious wrap, packed with grilled chicken, creamy avocado, and crisp veggies.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 ripe avocados, sliced
– 1 large flour tortilla
– 1/4 cup mixed greens
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
– Olive oil for grilling
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Season chicken with salt and pepper; cook for 5-6 minutes per side, or until cooked through.
3. Meanwhile, toast tortilla by wrapping it in foil and heating on the grill for 1 minute.
4. Spread sliced avocado on tortilla, followed by mixed greens, cherry tomatoes, and crumbled feta (if using).
5. Slice grilled chicken into strips; place on top of filling.
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Turkey and Hummus Wrap
A flavorful and healthy wrap filled with tender turkey, creamy hummus, crisp lettuce, and juicy tomato.
Ingredients:
– 1 boneless, skinless turkey breast, cooked and sliced
– 2 tablespoons hummus
– 1 large flour tortilla
– 2 cups mixed greens (lettuce, spinach, etc.)
– 1 medium tomato, diced
– Salt and pepper to taste
Instructions:
1. Lay the tortilla flat on a clean surface.
2. Spread the hummus evenly over the center of the tortilla, leaving a 1-inch border around the edges.
3. Arrange the sliced turkey on top of the hummus.
4. Add the mixed greens and diced tomato on one half of the wrap.
5. Fold the other half of the tortilla over the filling to create a half-moon shape.
6. Season with salt and pepper to taste.
Cooking Time: 5 minutes
Vegetable and Tofu Wrap
This recipe combines the flavors of sautéed vegetables and pan-seared tofu, wrapped in a crispy whole wheat tortilla.
Ingredients:
– 1/2 cup firm tofu, drained and cut into small cubes
– 1 tablespoon olive oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 red bell pepper, sliced
– 1 zucchini, sliced
– 1 teaspoon soy sauce
– Salt and pepper to taste
– 4 whole wheat tortillas
– Optional: shredded lettuce, diced tomatoes, avocado slices for topping
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the tofu, onion, garlic, bell pepper, and zucchini. Cook for 5-7 minutes or until the vegetables are tender and lightly browned.
3. Stir in soy sauce and season with salt and pepper to taste.
4. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble the wraps by spooning the vegetable-tofu mixture onto the center of each tortilla, leaving a small border around the edges.
6. Top with shredded lettuce, diced tomatoes, or avocado slices if desired.
7. Roll up the wrap tightly and serve immediately.
Cook Time: 15-20 minutes
Spicy Black Bean Wrap
This recipe combines the bold flavors of black beans, roasted peppers, and crispy tortilla with a spicy kick from jalapeños.
Ingredients:
– 1 can black beans, drained and rinsed
– 1 cup roasted red bell pepper, diced
– 1/2 cup cooked white rice
– 1 tablespoon olive oil
– 1 small onion, thinly sliced
– 1 jalapeño pepper, seeded and finely chopped
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 large flour tortilla
– Shredded cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a medium bowl, mix together black beans, roasted red bell pepper, cooked white rice, olive oil, onion, jalapeño pepper, and cumin.
3. Warm the flour tortilla in the oven for 2-3 minutes.
4. Spoon the bean mixture onto the center of the tortilla, leaving a 1-inch border around the edges.
5. Fold the bottom edge up over the filling, then fold in the sides and roll up the wrap tightly.
6. Serve with shredded cheese, if desired.
Cooking Time: 15-20 minutes
Greek Yogurt Chicken Wrap
This refreshing wrap combines the creaminess of Greek yogurt with the juiciness of chicken and crunchy veggies, making for a satisfying and healthy meal. Perfect for a quick lunch or dinner!
Ingredients:
– 1 boneless, skinless chicken breast
– 2 tbsp olive oil
– 1/4 cup Greek yogurt
– 1 tsp lemon juice
– 1/2 tsp garlic powder
– Salt and pepper to taste
– 1 large flour tortilla
– 1/2 cup mixed greens (lettuce, spinach, etc.)
– 1/2 cup sliced cucumber
– 1/4 cup crumbled feta cheese
– Optional: tomato slices, red onion, avocado
Instructions:
1. Preheat a grill or grill pan to medium-high heat.
2. Season the chicken with salt, pepper, and garlic powder. Grill for 5-6 minutes per side, until cooked through.
3. In a bowl, mix together Greek yogurt, lemon juice, and a pinch of salt.
4. Assemble the wrap by spreading the yogurt mixture on the tortilla, then adding sliced chicken, mixed greens, cucumber, and feta cheese.
5. Add optional toppings if desired.
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Egg White and Spinach Wrap
A nutritious and filling snack or breakfast option, this egg white and spinach wrap is a great way to start your day.
Ingredients:
– 2 large egg whites
– 1/4 cup fresh spinach leaves, chopped
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 whole wheat tortilla (or wrap)
– Optional: feta cheese or red pepper flakes for added flavor
Instructions:
1. In a bowl, whisk together the egg whites until frothy.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Pour in the egg whites and cook until they start to set, about 30 seconds.
4. Add the chopped spinach to one half of the eggs and fold the other half over to create a half-moon shape.
5. Cook for an additional 30-45 seconds, until the eggs are cooked through.
6. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
7. Place the egg and spinach mixture onto the tortilla and season with salt and pepper to taste.
8. Add optional feta cheese or red pepper flakes if desired.
Cooking Time: 5-6 minutes
Quinoa and Veggie Wrap
This quinoa and veggie wrap is a healthy and flavorful meal perfect for a quick lunch or dinner. With its nutty quinoa, crunchy vegetables, and creamy hummus, it’s a great way to get your daily dose of fiber, protein, and vitamins.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup mixed greens (such as kale, spinach, and arugula)
– 1/2 cup sliced red bell pepper
– 1/2 cup sliced cucumber
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons hummus
– 1 large flour tortilla
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions.
2. In a separate bowl, combine mixed greens, red bell pepper, cucumber, and feta cheese (if using).
3. Spread the cooked quinoa on the center of the tortilla, leaving a 1-inch border around the edges.
4. Top with the veggie mixture and drizzle with hummus.
5. Fold the bottom edge up over the filling, then fold in the sides and roll up the wrap to form a tight cylinder.
6. Serve immediately.
Cooking Time: 10-15 minutes
Shrimp and Mango Wrap
A tropical twist on traditional wraps, this recipe combines succulent shrimp with sweet mango and crunchy vegetables.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 ripe mangos, diced
– 1/4 cup chopped fresh cilantro
– 1 tablespoon lime juice
– 1 teaspoon olive oil
– 1 large flour tortilla
– Salt and pepper to taste
– Optional: avocado slices, red onion, or crumbled feta for added flavor
Instructions:
1. Preheat a grill or grill pan to medium-high heat.
2. In a bowl, mix together shrimp, mango, cilantro, lime juice, and olive oil. Season with salt and pepper.
3. Place the shrimp mixture on one half of the tortilla, leaving a small border around the edges.
4. Fold the tortilla in half to enclose the filling.
5. Grill the wrap for 2-3 minutes per side, or until the shrimp are pink and cooked through.
6. Serve immediately, garnished with desired toppings.
Cooking Time: 8-10 minutes
Cucumber and Cream Cheese Wrap
This light and refreshing wrap is perfect for a quick lunch or snack on-the-go. The combination of cool cucumber, tangy cream cheese, and crunchy veggies makes for a delicious and satisfying treat.
Ingredients:
– 1 large flour tortilla
– 1/2 cup softened cream cheese
– 1/2 cucumber, sliced
– 1/4 cup chopped fresh parsley
– 1 tablespoon hummus (optional)
– Salt and pepper to taste
Instructions:
1. Lay the tortilla flat on a surface.
2. Spread the cream cheese evenly over the center of the tortilla, leaving a small border around the edges.
3. Arrange the cucumber slices on top of the cream cheese.
4. Sprinkle the chopped parsley over the cucumber.
5. If using hummus, spread a small amount on one half of the tortilla.
6. Fold the tortilla in half to enclose the filling.
7. Serve immediately and enjoy!
Cooking Time: 0 minutes (ready to go!)
Roasted Red Pepper and Goat Cheese Wrap
Roasted Red Pepper and Goat Cheese Wrap Recipe
Summary: This recipe combines the sweetness of roasted red peppers with the tanginess of goat cheese, all wrapped up in a crispy whole wheat tortilla. Perfect for a quick and easy snack or lunch.
Ingredients:
– 1 large red bell pepper
– 2 tablespoons olive oil
– 1/4 cup goat cheese crumbles
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. Preheat oven to 425°F (220°C).
2. Roast the red bell pepper for 30-40 minutes, or until the skin is blistered and charred.
3. Peel off the skin, remove seeds, and slice into strips.
4. In a small bowl, mix together goat cheese crumbles, parsley, salt, and pepper.
5. Spread half of the goat cheese mixture onto one half of the tortilla.
6. Top with roasted red pepper strips.
7. Fold the other half of the tortilla over to enclose.
8. Serve immediately.
Cooking Time: 30-40 minutes (roasting time) + 2-3 minutes (assembling)
Asian Chicken Lettuce Wrap
This recipe combines the freshness of lettuce with the savory flavors of Asia, all wrapped up in a convenient and delicious package. Perfect for a quick lunch or dinner.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into thin strips
– 2 tbsp soy sauce
– 1 tbsp honey
– 1 tsp grated ginger
– 1/4 cup chopped scallions
– 8-10 lettuce leaves (iceberg or romaine)
– 1/4 cup sliced red bell pepper
– 1/4 cup toasted sesame seeds
– Salt and pepper to taste
Instructions:
1. In a medium bowl, whisk together soy sauce, honey, and ginger.
2. Add chicken strips and marinate for at least 30 minutes.
3. Preheat grill or grill pan to medium-high heat. Cook chicken for 5-6 minutes per side, or until cooked through.
4. Slice cooked chicken into thin strips.
5. Assemble wraps by placing lettuce leaves on a flat surface, then adding chicken, scallions, red bell pepper, and sesame seeds.
6. Serve immediately and enjoy!
Cooking Time: 20-25 minutes
Smoked Salmon and Dill Wrap
A refreshing twist on traditional wraps, this recipe combines the rich flavors of smoked salmon with the brightness of fresh dill.
Ingredients:
– 1/2 cup smoked salmon, flaked
– 1/4 cup plain Greek yogurt
– 1 tablespoon freshly chopped dill
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 large flour tortilla
– Lettuce leaves (optional)
Instructions:
1. In a small bowl, mix together the smoked salmon, Greek yogurt, chopped dill, lemon juice, salt, and pepper until well combined.
2. Lay the tortilla flat on a clean surface. Spread the salmon mixture evenly across the center of the tortilla, leaving a 1-inch border around the edges.
3. Add lettuce leaves if desired for extra crunch and freshness.
4. 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: 5 minutes
Chickpea and Tahini Wrap
This flavorful wrap combines creamy tahini with mashed chickpeas, crunchy veggies, and a hint of lemon zest, all wrapped up in a warm pita bread.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 2 tbsp tahini
– 1/4 cup chopped cucumber
– 1/4 cup chopped bell pepper
– 1/4 cup chopped fresh parsley
– 2 tbsp lemon juice
– Salt and pepper to taste
– 1 pita bread
Instructions:
1. In a medium bowl, mash the chickpeas using a fork or potato masher.
2. Add the tahini, salt, and pepper to the mashed chickpeas and mix until smooth.
3. Stir in the lemon juice and chopped veggies (cucumber, bell pepper, parsley).
4. Warm the pita bread by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
5. Spread the chickpea-tahini mixture onto the warmed pita bread.
6. Fold the pita in half to enclose the filling.
Cooking Time: 10 minutes
Beef and Broccoli Wrap
This recipe combines the flavors of savory beef, crisp broccoli, and creamy sauce all wrapped up in a warm tortilla.
Ingredients:
– 1 pound beef strips (sirloin or ribeye)
– 2 cups broccoli florets
– 2 tablespoons olive oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup beef broth
– 1 tablespoon soy sauce
– 1 teaspoon grated ginger
– Salt and pepper, to taste
– 4 large tortillas
– Optional: shredded carrots, chopped cilantro, or crumbled feta cheese for added flavor
Instructions:
1. Preheat a skillet over medium-high heat.
2. Cook beef strips in batches until browned, about 3-4 minutes per batch. Remove and set aside.
3. In the same skillet, add olive oil, onion, and garlic. Cook until onion is translucent, about 3-4 minutes.
4. Add broccoli, beef broth, soy sauce, and ginger to the skillet. Bring to a simmer and cook until broccoli is tender, about 5 minutes.
5. Season with salt and pepper to taste.
6. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble wraps by placing beef, broccoli mixture, and optional toppings onto the tortilla.
Cooking Time: 15-20 minutes
Mushroom and Spinach Wrap
This recipe combines the earthy flavor of mushrooms with the freshness of spinach, all wrapped up in a crispy whole wheat tortilla. Perfect for a quick and satisfying lunch or snack.
Ingredients:
– 1 cup mixed mushrooms (button, cremini, shiitake), sliced
– 2 cups fresh spinach leaves
– 1 tablespoon olive oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. In a large skillet, heat the olive oil over medium-high heat. Add the mushrooms and cook until tender, about 3-4 minutes.
2. Add the onion and garlic to the skillet and cook for an additional 2 minutes, until the onion is translucent.
3. Stir in the spinach leaves and cook until wilted, about 1 minute.
4. Season with salt, pepper, and thyme.
5. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble the wrap by filling the center of the tortilla with the mushroom and spinach mixture.
Cooking Time: 10-12 minutes
Tuna and White Bean Wrap
A flavorful and nutritious wrap filled with canned tuna, creamy white beans, crunchy veggies, and a hint of Mediterranean flair.
Ingredients:
– 1 (5 oz) can of tuna in water, drained and flaked
– 1/2 cup of cooked white beans (such as cannellini or Great Northern)
– 1/4 cup of chopped red bell pepper
– 1/4 cup of chopped cucumber
– 1 tablespoon of olive oil
– 1 tablespoon of freshly squeezed lemon juice
– Salt and pepper to taste
– 1 large flour tortilla
Instructions:
1. In a medium bowl, combine the tuna, white beans, red bell pepper, and cucumber.
2. Drizzle with olive oil and squeeze with lemon juice. Season with salt and pepper to taste.
3. Lay the tortilla flat and spoon the tuna mixture onto one half of the tortilla.
4. Fold the other half over the filling to create a neat wrap.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Pesto Chicken and Tomato Wrap
A flavorful and healthy wrap that combines the richness of pesto with the juiciness of grilled chicken and fresh tomatoes. This easy-to-make recipe is perfect for a quick lunch or dinner.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 tbsp olive oil
– 2 tbsp pesto
– 4 large flour tortillas
– 2 cups mixed greens
– 1 cup cherry tomatoes, halved
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Season chicken with salt and pepper. Grill for 5-6 minutes per side, or until cooked through.
3. Meanwhile, spread pesto on each tortilla.
4. Slice grilled chicken into strips and place on top of pesto.
5. Add mixed greens, cherry tomatoes, and a sprinkle of salt and pepper to taste.
6. Roll up wraps tightly and serve immediately.
Cooking Time: 15-20 minutes
Sweet Potato and Black Bean Wrap
This recipe combines the natural sweetness of roasted sweet potatoes with the savory flavor of black beans, all wrapped up in a crispy tortilla. Perfect for a quick and satisfying lunch or dinner.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 4 whole wheat tortillas
– Optional toppings: avocado, salsa, shredded cheese, cilantro
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat cumin over medium-high heat. Add onion and garlic; cook until softened, about 5 minutes.
4. Add black beans to the skillet; stir to combine with onion mixture.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble wraps by spreading roasted sweet potatoes on one half of each tortilla, followed by a spoonful of black bean mixture.
7. Add desired toppings; fold tortillas to enclose.
Cooking Time: 25-30 minutes
Lentil and Avocado Wrap
This flavorful wrap combines the creaminess of avocado with the earthy taste of lentils, all wrapped up in a warm tortilla. A perfect blend of healthy and delicious!
Ingredients:
– 1 cup cooked lentils
– 1 ripe avocado, mashed
– 1/2 red bell pepper, sliced
– 1 small red onion, thinly sliced
– 2 tablespoons hummus
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 large tortilla
Instructions:
1. In a medium bowl, combine cooked lentils, mashed avocado, red bell pepper, and red onion.
2. Spread 1 tablespoon of hummus on the tortilla, leaving a 1-inch border around the edges.
3. Place the lentil mixture in the center of the tortilla.
4. Drizzle with olive oil and season with salt and pepper to taste.
5. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
Cooking Time: 10-12 minutes (includes cooking time for lentils)
Zucchini and Feta Wrap
A flavorful and healthy wrap filled with sautéed zucchini, crumbled feta cheese, and fresh herbs.
Ingredients:
– 1 large zucchini, sliced into thin strips
– 1/4 cup crumbled feta cheese
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh mint
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the zucchini strips and cook for 3-4 minutes, or until tender and lightly browned.
3. Add the garlic, parsley, and mint to the skillet. Cook for an additional minute.
4. In a small bowl, crumble the feta cheese.
5. Warm the tortilla in the microwave for 10-15 seconds.
6. Assemble the wrap by spreading the zucchini mixture on one half of the tortilla, followed by the crumbled feta cheese.
7. Fold the other half of the tortilla over the filling to create a neat package.
Cooking Time: 15 minutes
Conclusion
Discover 20 mouth-watering low-calorie wrap recipes to spice up your mealtime! From classic combos like Grilled Chicken and Avocado Wrap to international inspirations such as Asian Chicken Lettuce Wrap, there’s something for everyone. Enjoy protein-packed options like Turkey and Hummus Wrap or Shrimp and Mango Wrap, or go veggie-friendly with Vegetable and Tofu Wrap or Roasted Red Pepper and Goat Cheese Wrap. Whether you’re in the mood for something savory or sweet, these healthy wrap recipes are sure to satisfy your cravings without compromising on nutrition.
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.
