Wraps are a delicious way to pack nutrients into a handy meal, perfect for lunch or a quick dinner. Whether you’re looking for a plant-based option or a protein-loaded feast, these 13 tasty healthy wrap recipes will spark your culinary creativity and keep you coming back for more. Get ready to roll!
1. Classic Chicken Caesar Wrap
Perfectly balanced with protein and crunch.
Ingredients:
- 1 whole grain wrap
- 1 cup grilled chicken, sliced
- 1 cup romaine lettuce, chopped
- 2 tablespoons Caesar dressing
- Grated Parmesan cheese (optional)
Process:
- Spread the Caesar dressing evenly over the wrap.
- Layer the chicken and romaine on top.
- Sprinkle with Parmesan, then roll tightly.
Make it Unique:
Swap grilled chicken for tofu or chickpeas for a vegetarian option.
2. Mediterranean Veggie Wrap
Bursting with flavors of the Mediterranean.
Ingredients:
- 1 spinach wrap
- ½ cup roasted red peppers, sliced
- ½ cup cucumbers, diced
- ¼ cup feta cheese, crumbled
- Handful of olives
- 2 tablespoons tzatziki sauce
Process:
- Spread tzatziki over the wrap.
- Add the roasted peppers, cucumbers, feta, and olives.
- Roll tightly and slice in half.
Make it Unique:
Add grilled chicken or quinoa for added protein.
3. Spicy Black Bean and Avocado Wrap
A kick of spice in every bite.
Ingredients:
- 1 whole wheat wrap
- 1 cup black beans, rinsed
- ½ avocado, sliced
- ¼ cup salsa
- ½ teaspoon chili powder
Process:
- Spread black beans evenly on the wrap and sprinkle chili powder.
- Layer avocado slices and salsa on top.
- Roll and slice.
Make it Unique:
Add corn for sweetness or jalapeños for extra heat.
4. Hummus and Veggie Wrap
Simple, flavorful, and packed with nutrition.
Ingredients:
- 1 whole grain wrap
- ½ cup hummus
- 1 carrot, grated
- 1 cucumber, sliced
- 1 bell pepper, sliced
Process:
- Spread hummus over the wrap.
- Layer the vegetables evenly on top.
- Roll and cut into pinwheels.
Make it Unique:
Try different flavored hummus or add sprouts for a crunchy texture.
5. Turkey and Spinach Wrap
A satisfying meal with a hint of sweetness.
Ingredients:
- 1 spinach wrap
- 6 oz turkey breast, sliced
- 1 cup spinach leaves
- ¼ cup cranberry sauce
- ½ tomato, sliced
Process:
- Spread cranberry sauce on the wrap.
- Add turkey, spinach, and tomato.
- Roll tightly and enjoy!
Make it Unique:
Use roast beef or ham instead of turkey for variety.
6. Thai Peanut Chicken Wrap
Delightfully creamy with a touch of crunch.
Ingredients:
- 1 rice paper wrap
- 1 cup cooked chicken, shredded
- ½ cup carrots, julienned
- ½ cucumber, julienned
- 2 tablespoons peanut sauce
Process:
- Dip rice paper in water to soften.
- Layer chicken, carrots, cucumber, and drizzle peanut sauce.
- Roll and slice.
Make it Unique:
Add cilantro or swap chicken for shrimp for a seafood twist.
7. Caprese Wrap
Classic Italian flavors wrapped up neatly.
Ingredients:
- 1 basil wrap
- 4 oz fresh mozzarella, sliced
- 1 tomato, sliced
- Fresh basil leaves
- Balsamic glaze
Process:
- Layer mozzarella, tomato, and basil on the wrap.
- Drizzle with balsamic glaze, then roll tightly.
- Slice for serving.
Make it Unique:
Substitute mozzarella with burrata for creaminess or add avocado.
8. BBQ Chickpea Wrap
Savory, smoky, and full of flavor.
Ingredients:
- 1 whole grain wrap
- 1 cup chickpeas, rinsed and mashed
- ¼ cup BBQ sauce
- 1 cup lettuce, shredded
- ¼ red onion, thinly sliced
Process:
- Mix chickpeas and BBQ sauce together.
- Spread on the wrap with lettuce and onion.
- Roll tightly and enjoy.
Make it Unique:
Add roasted sweet potatoes or substitute with black beans.
9. Egg Salad Wrap
Creamy and rich, yet so easy to prepare.
Ingredients:
- 1 tortilla wrap
- 3 hard-boiled eggs, chopped
- 2 tablespoons Greek yogurt
- Salt and pepper to taste
- Lettuce leaves
Process:
- Mix eggs with Greek yogurt, salt, and pepper.
- Spread on the wrap and add lettuce.
- Roll up and serve.
Make it Unique:
Mix in diced celery or swap yogurt for mayonnaise.
10. Salmon and Cream Cheese Wrap
Seafood lovers will rejoice with each bite.
Ingredients:
- 1 whole grain wrap
- 4 oz smoked salmon
- 2 tablespoons cream cheese
- Capers
- ½ cucumber, sliced
Process:
- Spread cream cheese on the wrap.
- Layer salmon, capers, and cucumber.
- Roll and slice to serve.
Make it Unique:
Add arugula or substitute cream cheese with avocado spread.
11. Sweet Potato and Quinoa Wrap
A wholesome and filling option to satisfy cravings.
Ingredients:
- 1 whole wheat wrap
- ½ cup cooked quinoa
- ½ cup roasted sweet potato, diced
- Handful of greens
- 2 tablespoons tahini
Process:
- Spread tahini on the wrap evenly.
- Add quinoa, sweet potato, and greens.
- Roll tightly and enjoy.
Make it Unique:
Experiment with different grains like farro or brown rice.
12. Pesto Chicken Wrap
An aromatic journey of flavors unfolds.
Ingredients:
- 1 tortilla wrap
- ½ cup cooked chicken, sliced
- 2 tablespoons pesto
- 1 cup spinach leaves
Process:
- Spread pesto on the wrap.
- Layer spinach and chicken.
- Roll up tightly and serve.
Make it Unique:
Try sun-dried tomato pesto or add roasted red peppers.
13. Apple and Almond Butter Wrap
A healthy twist for your sweet tooth.
Ingredients:
- 1 whole grain wrap
- 2 tablespoons almond butter
- 1 apple, thinly sliced
- Sprinkle of cinnamon
Process:
- Spread almond butter over the wrap.
- Add apple slices and sprinkle cinnamon.
- Roll and enjoy as a snack.
Make it Unique:
Use peanut butter or add chia seeds for crunch.
Get ready to roll these delightful wraps into your weekly menu! Each recipe features ingredients that are easy to find, making it simple to create nourishing meals. Why not try one or all of these today? Happy wrapping!