Nutritious Wraps
Are you tired of the same old sandwich routine? This delicious and nutritious wraps offer a fresh and fun way to pack in a variety of healthy ingredients for a satisfying midday meal. From classic chicken salad to global flavors like Thai curry, these 25 wrap recipes are sure to shake up your lunch game.
Key Takeaways:
- Variety of flavors and ingredients to suit different tastes
- Nutritious options including vegetarian, vegan, and high-protein choices
- Tips for meal prep and customizing wraps based on dietary needs
- Creative seasonal and themed ideas to keep things exciting
1. Chicken Wraps
Chicken Salad Wrap
This creamy, crunchy wrap is a lunchtime classic. Shredded chicken salad with avocado, tomd lettuce makes for a satisfying and portable meal. Prep a batch ahead for easy grab lunches.
Image credit to sailorbailey

Thai Chicken Curry Wraps
Spice up your lunch with these Thai-inspired wraps featuring well-seasoned chicken, ginger, pineapple chunks, almonds, and a zesty mayo-yogurt dressing. The perfect balance of sweet and savory flavors.
Image credit to lowcarbsimplified

Chicken Gyros
When you’re craving Greek flavors, these chicken gyro wraps really hit the spot. Tender chicken thighs with tomatoes, red onions, and homemade tzatziki sauce wrapped in a warm pita.
Image credit to munchkintime

Chicken Avocado Wrap
This wrap combines lean protein from shredded chicken with healthy fats from creamy avocado and the crunch of fresh veggies. Simple yet so satisfying.
Image credit to betterhomebase

Chicken Caesar Wraps
A twist on the classic salad, these Caesar wraps are loaded with juicy chicken, crisp romaine, parmesan cheese, and a tangy dressing. Ready in just 10 minutes!
Image credit to erinliveswhole

Buffalo Chicken Wraps
Kick things up a notch with these spicy buffalo chicken wraps. Shredded chicken coated in buffalo sauce with celery, onions, cheese, and ranch or blue cheese dressing.
Image credit to chasety

Harvest Turkey Wrap
Use up leftover Thanksgiving turkey in this fall-inspired wrap with cheese curds, cranberries, kale, broccoli, and a sweet-tart balsamic mayo dressing.
Image credit to homemadeandyummy

2. Seafood Wraps
Spicy Tuna Wraps
No need to cook when you can whip up these protein-packed tuna wraps in minutes. A spicy yogurt-tuna mixture tops whole wheat tortillas along with crisp veggies.
Image credit to goodiegodmother

Salmon Wrap with Creamy Honey Mustard Sauce
Baked or grilled salmon makes these wraps a healthy and delicious option. The creamy honey mustard sauce adds a touch of sweetness and tanginess.
Image credit to girlheartfood

Spicy Shrimp and Avocado Wraps
These lettuce wraps are bursting with flavor from blackened shrimp, creamy avocado, a zesty honey lime slaw, and a kick of jalapeño. Light yet immensely satisfying.
Image credit to deluxerecipe

3. Vegetarian and Vegan Wraps
Spring Roll Wraps
Get your veggie fix with these fresh spring roll wraps featuring baked lime tofu, crunchy raw veggies, and a nutty peanut sauce for dipping.
Image credit to lovebakesgoodcakes

Spicy Mushroom Wrap
Savory sautéed mushrooms with a kick of spice make for a hearty and filling vegetarian breakfast wrap. The tangy yogurt dip is the perfect accompaniment.
Image credit to allnutritious

Spinach Wrap with Feta
This colorful wrap layers spinach, roasted red peppers, feta cheese, and a creamy humd for a Mediterranean-inspired delight.
Image credit to cheeseknees

Easy Tofu Wraps
Fried aned tofu cubes provide a meaty texture in these vegan-friendly wraps, nestled in a bed of greens with avocado and pepper slices.
Image credit to hh-hm

Vegetarian Wraps with Roasted Sweet Potato and Halloumi
The star of this veg? potato cubes combined with salty halloumi cheese, hummus, greens, and a vibrant chili jam.
Image credit to shelikesfood

Vegan Cauliflower Gyros
Roasted and spiced cauliflower stands in for meat in these flavor-packed vegan gyros with garlic, lemon, and fresh veggies.
Image credit to crumbsandcaramel

Vegan Mediterranean Wraps
Chickpeas, fresh veggies, and a cool vegan tzatziki sauce make these Mediterranean wraps a wholesome and satisfying plant-based lunch.
Image credit to thehealthfulideas

Vegan Sweet Potato Chickpea BBQ Wraps
Sweet potatoes, chickpeas, peppers, and onions are tossed in a tangy BBQ sauce for hearty and nutritious vegan wraps you can make ahead.
Image credit to thevegan8

Veggie Cream Cheese Roll-Ups
These bite-sized veggie roll-ups are perfect for snacking or a light lunch. A creamy, herbed cream cheese mixture wrapped with crisp broccoli, carrots, and more.
Image credit to cookedbyjulie

Collard Green Vegan Wraps with Creamy Peanut Sauce
Ditch the tortilla and use sturens to wrap up a flavorful bulgur salad with carrots, peppers, and a creamy homemade peanut sauce.
Image credit to crowdedkitchen

4. Global and Thematic Wraps
Thai Peanut Wraps
Bring the flavors of Thailand to your lunch with these tasty peanut wraps loaded with fresh veggies and a creamy, nutty sauce.
Image credit to spicedblog

Asian Garlic Sesame Chicken Lettuce Cups
Swap tortillas for crisp lettuce leaves in these Asian-inspired wraps with sticky garlic sesame chicken, perfect for a low-carb option.
Image credit to swankyrecipes

Philly Cheesesteak Lettuce Wraps
Get that Philly cheesesteak flavor without the bread! Thinly sliced beef, peppers, onions, and provolone cheese wrapped in lettuce leaves.
Image credit to thefreshmancook

Tomato Basil Wrap with Mozzarella
Ripe tomatoes, fresh basil, and gooey mozzarella make for a simple yet sublime vegetarian wrap reminiscent of a caprese salad.
Image credit to fantabulosity

Vegan Crunchy Wrap
A vegan spin on the Taco Bell classic with refried beans, vegan beef crumbles, veggies, cashew cheese, and guacamole wrapped up tight.
Image credit to delish

Mediterranean Salmon Wraps
Bring a taste of the Mediterranean with these wraps featuring flaky salmon, cool tzatziki sauce, and a fresh salad of cucumbers, avocado, olives, and more.
Image credit to homemademastery

5. Meal Prep and Storage Tips
To keep your wraps fresh for portable lunches, consider these storage tips:
- Freezing wraps: Wrap tightly and freeze for up to 2 months. Thaw overnight before eating.
- Refrigerating: Store assembled wraps in an airtight container for 2-3 days.
- Reheating: Microwave for 30-60 seconds or bake at 350°F for 10-15 minutes until warmed through.
- Assembly order: Place drier ingredients like lettuce closest to the wrap avoid sogginess.
6. Nutritional Information and Health Benefits
While nutritional values vary based on ingredients and portion sizes, most wraps can provide:
- Protein from lean meats, seafood, dairy, or plant-based sources
- Fiber from whole grains, veggies, fruits, and beans
- Healthy fats from ingredients like avocado, olive oil, nuts, and seeds
- Vitamins and minerals from produce and fortified ingredients
Be sure to check recipe details for specific nutritional breakdowns.
7. Dietary Accommodations
Gluten-Free Options
Many wraps can be made gluten-free by using corn, rice, or other gluten-free tortillas or wraps. Opt for gluten-free protein sources and skip any bread ingredients.
Paleo-Friendly Wraps
For paleo eaters, use lettuce leaves, collard greens, or nori sheets as your wrap base. Focus on paleo proteins like chicken, seafood, eggs, and approved plant sources. Avoid grains, legumes, and dairy.
8. Customization and Personalization
Don’t be afraid to get creative and customize these wrap recipes to suit your taste preferences or dietary needs:
- Swap proteins: Use turkey, beef, eggs, or tofu instead of chicken or seafood.
- Change up veggies: Substitute your favorite fresh or roasted veggies.
- Pick your wrap: Whole wheat, spinach, tomato, or gluten-free wraps all work.
- Adjust flavors: Add or swap out herbs, spices, sauces, and condiments.
9. Seasonal and Themed Wrap Ideas
Spring and Summer Wraps
- Strawberry Chicken Salad Wraps with Balsamic Glaze
- Zucchini and Basil Hummus Wraps
- BLT Wraps with Avocado and Herb Mayo
Fall and Winter Wraps
- Roasted Sweet Potato and Quinoa Wraps with Cranberries
- Turkey Wraps with Stuffing, Cranberry Sauce, and Gravy
- Butternut Squash and Kale Wraps with Pomegranate Seeds
Holiday and Occasion-Based Wraps
- Red and Green Wraps with Cranberry Salsa (Christmas)
- Heart-Shaped Strawberry and Chicken Salad Wraps (Valentine’s Day)
- Rainbow Veggie Wraps with Hummus (Birthday Parties)