26 Healthy Wrap Recipes for Lunch (Great for Weight Loss)
These easy Healthy Wrap Recipes are filling, full of flavor, and great for weight loss! From grilled chicken bacon ranch wraps and crispy Big Mac crunchwraps to Korean beef lettuce wraps, a tuna wrap with walnuts, and quinoa breakfast wraps, you can mix up lunch without getting bored.
Most of these high protein wraps come together in 20 minutes or less, especially when you start with rotisserie or leftover chicken, and plenty of them double as healthy dinner wraps. Cook the protein and chop the veggies on the weekend, and you can roll healthy wraps for lunch all week.
How to Build a Healthy Wrap
No matter which healthy wraps recipe you start with, a good wrap has three parts: a protein that keeps you full, a pile of veggies, and a sauce that brings the flavor. Get those right, customize the rest with what you have, and healthy lunch wraps feel like a real meal.
- Protein: Aim for 25 to 30 grams from lean proteins, which many of the high protein wrap recipes below hit. Rotisserie chicken is my go-to shortcut, and deli meat like turkey, canned tuna, shrimp, and hard-boiled eggs work too. For a plant-based veggie wrap, black beans, lentils, chickpeas, or baked tofu add protein and fiber.
- Veggies: Load up on fresh veggies. Spinach, romaine lettuce, cucumbers, bell pepper, red onions, and bagged slaw all hold up well. Lay the greens down first so wet fillings don’t soak the tortilla.
- Sauce: Plain Greek yogurt makes an easy base. Stir in garlic and dill for a quick tzatziki, or ranch seasoning for a lighter ranch.
- Crunch: A few nuts, crushed croutons, or a quick toast in a dry skillet adds texture.
Want more healthy wrap ideas with chicken? My healthy chicken wrap recipes roundup has plenty more.
Which Wraps or Tortillas to Use
When you’re making weight loss wraps, the wrap you pick can change the calories and protein as much as the filling does, so it’s worth a look at the label. Look for a few grams of fiber and protein, keep an eye on the sodium, and check the size: a burrito-size tortilla is a lot more than a small one.
- Whole wheat tortillas: An easy everyday pick with more fiber than white flour.
- Low carb, high fiber tortillas: Mission Carb Balance is the one I buy. They’re lower in calories than regular flour tortillas, so they make a good base for low calorie wraps.
- Lavash and flatbreads: Thin and large, great for crunch wraps.
- Egg white wraps: Egglife wraps have about 11 grams of protein and 1 gram of carbs each.
- Lettuce: Butter lettuce for cups, iceberg for a sturdy roll-up. It’s the easiest swap for low calorie wrap recipes, and lettuce and Egglife wraps are both gluten free.
- Cottage cheese wraps: Baked from cottage cheese and Parmesan, and very high in protein (recipe below).
Warm flour or whole wheat tortilla wraps in the microwave for 10 to 15 seconds before rolling so they bend instead of tearing.
High Protein Chicken Wraps
Grilled Chicken Wraps With Bacon and Ranch
These Grilled Chicken Wraps with Bacon and Ranch pack 40 grams of protein, with chili-cumin grilled chicken, crisp bacon, romaine, and tomato rolled up with ranch. I slice the chicken breasts in half so they cook faster and stay juicy, and the whole thing is ready in 25 minutes.
Easy Chicken Caesar Wraps
This Chicken Caesar Wrap turns your favorite salad into lunch, with paprika and garlic seasoned chicken, romaine, Parmesan, crushed croutons, and Caesar dressing. Toast it seam-side down in a dry skillet so it holds together. Rotisserie or leftover grilled chicken works great when you need it faster.
Healthy Greek Chicken Wrap
Lemon and oregano marinated chicken, cucumber, red onion, grape tomatoes, feta, and tzatziki make this Healthy Greek Chicken Wrap fresh and filling, with 36 grams of protein. Store-bought tzatziki keeps it easy, and you can marinate the chicken the night before so lunch comes together fast.
Easy Chicken Pesto Wraps
These Easy Chicken Pesto Wraps are no-cook, with leftover chicken, basil pesto, spinach, red pepper, mozzarella, avocado, and tomatoes. Leftover chicken is my favorite shortcut here, and Mission low carb wraps are my go-to tortilla. Each wrap has 30 grams of protein and takes about 15 minutes.
Low Carb Thai Chicken Wraps
Shredded chicken, napa cabbage, bell peppers, cucumber, carrots, and cashews get a drizzle of homemade peanut sauce in these Low Carb Thai Chicken Wraps. They’re rolled in low-carb tortillas and hold up well in the fridge, so you can make a few at once for the week.
Thai-Inspired Peanut Chicken Wraps
Loaded with red cabbage, carrots, red pepper, spinach, cilantro, and chopped peanuts, these Thai-Inspired Peanut Chicken Wraps come in a big spinach tortilla. Half a wrap has 44 grams of protein, and the peanut dressing doubles as a dip, so make extra.
Healthy Buffalo Chicken Wrap
This Healthy Buffalo Chicken Wrap uses chicken tossed in Frank’s hot sauce and a little butter, with lettuce, tomato, onion, and a blue cheese yogurt dressing. It’s ready in 25 minutes, and you can cook the Buffalo chicken up to four days ahead for quick lunches.
Low-Carb, High Protein Chicken Pepper Jack Crunch Wrap
This Low-Carb, High Protein Chicken Pepper Jack Crunch Wrap folds rotisserie chicken, pepper jack, avocado, tomato, and cilantro avocado dressing into a lavash wrap, then crisps it in a hot pan. It has 45 grams of protein and takes under 10 minutes.
Cajun Chicken Wrap
Cajun-seasoned chicken, bell peppers, red onion, and cherry tomatoes cook in one skillet in about 20 minutes for this Cajun Chicken Wrap. Make the filling ahead, keep it in the fridge up to four days, and spoon it into warm tortillas whenever you need lunch.
Roasted Red Pepper Hummus Chicken Wrap
Made with lemon and oregano chicken, garlic dill mushrooms, cucumber, lettuce, and feta, this Roasted Red Pepper Hummus Chicken Wrap gets a layer of homemade roasted red pepper hummus. Marinate the chicken overnight for the most flavor, and use jarred roasted peppers to keep the hummus quick.
Chicken Salad Wrap
Greek yogurt, honey, Dijon, and lemon make the creamy dressing in this Chicken Salad Wrap, with celery for crunch plus romaine, tomato, and avocado. Each wrap has 23 grams of protein and 277 calories, and it comes together in 20 minutes.
Cottage Cheese Wrap
This Cottage Cheese Wrap is just cottage cheese and Parmesan baked into a flatbread, then filled with chicken Caesar salad. It’s high protein and low carb, with 60 grams of protein in the full wrap. Let it cool completely before you peel it off the parchment.
Healthy Wraps for Lunch
Big Mac Crunchwrap
This Big Mac Crunchwrap has seasoned ground beef, cheddar, lettuce, pickles, and onion with homemade Big Mac sauce, folded around a crunchy tostada and crisped in a skillet. Make the sauce and cook the beef ahead, and it’s a fun, filling lunch that tastes like the drive-thru.
Easy Ham and Cheese Wraps (Two Ways)
These Easy Ham and Cheese Wraps come two ways: rolled up with Swiss, Laughing Cow cheese, and honey mustard, or sliced into pinwheels and air fried for 4–6 minutes. They take 10 minutes, and I like them with fresh fruit or my high protein pasta salad on the side.
Turkey BLT Wraps
These Turkey BLT Wraps turn a classic sandwich into a healthy sandwich wrap with deli turkey, turkey bacon, avocado, tomato, cucumber, lettuce, and sprouts over a mayo and mustard spread. Each one takes 5 minutes and has 26 grams of protein, and a big lettuce leaf makes an easy low-carb swap for the tortilla.
Clean Eating Turkey Wraps
Filled with shredded baked turkey breast, spring mix, cherry tomatoes, and Dijon, these Clean Eating Turkey Wraps keep it simple in a whole grain tortilla. With 44 grams of protein, they’re filling enough to get you to dinner, and you can pack the parts separately to roll up at work.
Healthy Tuna Wrap
This Healthy Tuna Wrap mixes canned tuna with Greek yogurt, Dijon, walnuts, golden raisins, and capers, then rolls it up over a bed of spinach. It’s ready in 8 minutes with over 40 grams of protein, and the spinach keeps the tortilla from getting soggy if you pack it.
Chicken and Salad Snack Wrap
These Chicken and Salad Snack Wraps are a kid-friendly lunch or dinner with sliced baked chicken nuggets, guacamole, lettuce, tomato, shredded cheese, and ranch. Bake the nuggets in the oven, set out the fillings, and let everyone roll their own.
Low Carb Lettuce Wraps
Healthy Chicken Lettuce Wraps (P.F. Chang’s Copycat)
These Healthy Chicken Lettuce Wraps are my P.F. Chang’s copycat, with ground chicken, garlic, ginger, soy sauce, and rice wine vinegar spooned into butter lettuce. They take 20 minutes, and coconut aminos is my favorite swap for soy sauce. The filling keeps up to 5 days, so it’s great for meal prep.
Korean Ground Beef Lettuce Wraps
Featuring ground beef simmered with spicy gochujang, ginger, garlic, and soy sauce, these Korean Ground Beef Lettuce Wraps are served in butter lettuce with kimchi, cucumber, and carrot. They’re ready in 30 minutes with 23 grams of protein, and ground turkey or chicken works too.
Shrimp Lettuce Wraps
These Shrimp Lettuce Wraps marinate shrimp in coconut aminos, lime juice, fish sauce, and red pepper flakes, then pile them into Bibb lettuce with cucumber and avocado and a peanut lime sauce. The shrimp cook in about 5 minutes after a 30-minute marinade, and each serving has 29 grams of protein.
3-Ingredient Southwest Chicken Lettuce Wraps
These 3-Ingredient Southwest Chicken Lettuce Wraps are about as easy as it gets: ground chicken cooked with Trader Joe’s Cowboy Caviar and spooned into lettuce leaves. They’re done in 10 minutes with 27 grams of protein, and a spoonful of guacamole or cheese on top is a nice extra.
Lettuce Wrap Sandwich
Rolled in crisp iceberg lettuce, this Lettuce Wrap Sandwich holds turkey, bacon, cheese, tomato, red onion, and grainy mustard. The trick is rolling it with parchment paper, which holds it together like a deli wrap so you can slice it in half and pack it for lunch.
Vegetarian and Breakfast Wraps
5 Ingredient Spinach Hummus Feta Wraps
These 5-Ingredient Spinach Hummus Feta Wraps take 5 minutes: roasted garlic hummus, bell pepper, spinach, and feta on a whole grain flatbread. They’re a filling vegetarian lunch with 14 grams of protein and 8 grams of fiber, and a dairy-free cheese makes them vegan.
Avocado Egg Salad Wrap
Hard-boiled eggs mashed with avocado, mustard, and a little mayo fill this Avocado Egg Salad Wrap, rolled up in a whole wheat tortilla. Boil a batch of eggs on the weekend and it’s a 5-minute lunch, or use plain Greek yogurt in place of the mayo to lighten it up.
Quinoa Egg White Breakfast Wrap
These Quinoa Egg White Breakfast Wraps fill whole wheat tortillas with cumin and salsa quinoa, scrambled egg whites, and spinach, plus avocado or cheese if you like. They take 20 minutes, travel well on busy mornings, and any leftover quinoa makes a quick lunch later in the week.
Frequently Asked Questions
Not always. A large flour tortilla can have more calories and carbs than two slices of sandwich bread, so the wrap isn’t automatically the lighter choice. What makes a wrap healthy is the filling, which is why the healthy sandwich wrap recipes here stick to a balanced mix of lean protein, lots of veggies, and a lighter sauce.
Yes, these healthy wrap recipes for weight loss work because it’s easy to fit 30 grams of protein and a couple cups of veggies into one low calorie lunch. Protein and fiber keep you full, so you’re not hunting for snacks mid-afternoon. If you’re building healthy wraps for weight loss into a bigger plan, try my meal prep ideas for weight loss, high protein low calorie meals, and my guide on how to count macros. If you’d like help putting it all together, I also offer online weight loss coaching.
Yes, meal prep wraps hold up best when you store the chicken, veggies, and sauces in separate containers (most keep up to 4 days in the fridge) and assemble each wrap the morning you eat it. If you roll them the night before, wrap each one tightly in foil or parchment paper so the tortilla stays soft in a packed lunch, and add wet toppings like tomato at lunch. For lettuce wraps, keep the leaves and filling apart until you eat. My high protein meal prep recipes have more make-ahead lunches.
Roasted Veggie Chicken Pesto Wrap
Ingredients
- 1 red onion sliced
- 1 zucchini sliced
- 1 red bell pepper sliced
- 1 tablespoon olive oil
- 8 oz of cooked chicken
- ¼ cup goat cheese
- ¼ cup basil pesto
- 1 large avocado sliced
- 4 whole wheat tortillas
Instructions
- Heat a grill pan or skillet over medium heat. Cook vegetables in olive oil until tender.
- Spread each tortilla with 1 tablespoon goat cheese and 1 tablespoon pesto. Divide the sliced avocado and cooked chicken evenly among the tortillas and top with the cooked veggies.
- Carefully tuck in the sides of each wrap and roll it up.
Nutrition
The nutritional details for recipes are estimated using MyFitnessPal and can vary with different products, measurement accuracy, and source reliability. We aim to provide accurate information but cannot guarantee the precise accuracy of the nutritional data