16 Healthy Wraps for a Quick Lunch Fix

Grilled Chicken and Avocado Wrap

This classic and nutritious wrap combines tender grilled chicken with creamy avocado for a delicious and filling lunch option.

Ingredients:

• 1 boneless, skinless chicken breast
• 1 ripe avocado, sliced
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 1 whole wheat tortilla
• 1 cup mixed greens
• 2 tablespoons salsa
• 1 tablespoon lime juice

Cooking method:

1. Season the chicken breast with olive oil, salt, and pepper.
2. Grill the chicken on medium heat until fully cooked, about 6-7 minutes per side.
3. Let the chicken rest before slicing it into thin strips.
4. Lay the tortilla flat and spread salsa over it.
5. Place the sliced chicken, avocado, mixed greens, and lime juice onto the tortilla.
6. Roll the tortilla tightly, slice in half, and serve immediately.

Quinoa and Black Bean Wrap

A protein-packed vegetarian wrap that brings together quinoa and black beans for a satisfying meal.

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup canned black beans, rinsed and drained
• 1 tablespoon chopped cilantro
• 1 tablespoon lime juice
• Salt and pepper, to taste
• 1 whole wheat tortilla
• 1/4 cup grated cheddar cheese
• 1/2 cup shredded lettuce

Cooking method:

1. In a bowl, mix quinoa, black beans, cilantro, lime juice, salt, and pepper.
2. Lay the tortilla flat and sprinkle cheese over it.
3. Add the quinoa mixture and lettuce.
4. Roll the tortilla tightly and slice in half.

Turkey and Hummus Wrap

A deliciously creamy wrap using turkey and hummus for a light yet filling lunch.

Ingredients:

• 3 slices of deli turkey
• 3 tablespoons hummus
• 1 whole wheat tortilla
• 1/4 cup sliced cucumbers
• 1/4 cup shredded carrots
• 1 tablespoon crumbled feta cheese

Cooking method:

1. Spread hummus evenly over the tortilla.
2. Layer turkey slices, cucumbers, carrots, and feta cheese.
3. Roll the tortilla tightly and slice into halves.

Mediterranean Veggie Wrap

All the vibrant and fresh flavors of the Mediterranean, wrapped up for a quick and healthy meal.

Ingredients:

• 1/2 cup sliced bell peppers
• 1/2 cup sliced cucumbers
• 1/4 cup crumbled feta cheese
• 2 tablespoons tzatziki sauce
• 1 whole wheat tortilla
• 1/4 cup spinach leaves

Cooking method:

1. Spread tzatziki sauce over the tortilla.
2. Add bell peppers, cucumbers, feta cheese, and spinach leaves.
3. Roll the tortilla tightly and slice in half.

Spicy Tuna Wrap

A zesty take on tuna that’s perfect for a quick and easy lunch.

Ingredients:

• 1 can tuna in water, drained
• 2 tablespoons mayonnaise
• 1 teaspoon sriracha sauce
• 1 whole wheat tortilla
• 1/4 cup sliced red onions
• 1/4 cup shredded lettuce

Cooking method:

1. In a bowl, mix tuna, mayonnaise, and sriracha sauce.
2. Spread the tuna mixture onto the tortilla.
3. Add red onions and lettuce.
4. Roll the tortilla tightly and slice in half.

Egg Salad Lettuce Wrap

For a low-carb option, wrap your savory egg salad in crisp lettuce leaves.

Ingredients:

• 2 hard-boiled eggs, chopped
• 2 tablespoons mayonnaise
• 1 teaspoon mustard
• Salt and pepper, to taste
• 4 large lettuce leaves
• 1 tablespoon chopped chives

Cooking method:

1. In a bowl, mix eggs, mayonnaise, mustard, salt, and pepper.
2. Spoon the egg salad onto each lettuce leaf.
3. Garnish with chives and fold the lettuce around the filling.

Roast Beef and Cheddar Wrap

Indulge in a classic combination of roast beef and cheddar cheese for a hearty wrap.

Ingredients:

• 4 slices roast beef
• 2 slices cheddar cheese
• 1 whole wheat tortilla
• 1 tablespoon horseradish sauce
• 1/4 cup arugula

Cooking method:

1. Spread horseradish sauce over the tortilla.
2. Layer roast beef, cheddar cheese, and arugula on top.
3. Roll the tortilla tightly and slice in half.

Sweet Potato and Black Bean Wrap

A wholesome wrap featuring the goodness of sweet potatoes and black beans.

Ingredients:

• 1 medium sweet potato, roasted and diced
• 1/2 cup canned black beans, rinsed and drained
• 1 whole wheat tortilla
• 1/4 cup diced tomatoes
• 1 tablespoon sour cream
• 1 tablespoon chopped cilantro

Cooking method:

1. Combine sweet potato, black beans, and tomatoes in a bowl.
2. Spread sour cream over the tortilla.
3. Add the sweet potato mixture to the tortilla.
4. Sprinkle cilantro, roll tightly, and slice in half.

Caprese Chicken Wrap

A fresh take on the classic Caprese salad, with added protein from grilled chicken.

Ingredients:

• 1 grilled chicken breast, sliced
• 1/4 cup sliced mozzarella cheese
• 1/4 cup cherry tomatoes, halved
• 1 tablespoon balsamic glaze
• 1 whole wheat tortilla
• 1/4 cup fresh basil leaves

Cooking method:

1. Lay the tortilla flat and place chicken, mozzarella, and cherry tomatoes.
2. Drizzle with balsamic glaze and sprinkle fresh basil leaves.
3. Roll the tortilla tightly and slice in half.

Peanut Butter and Banana Wrap

A sweet and satisfying wrap for when you need a quick pick-me-up meal.

Ingredients:

• 2 tablespoons peanut butter
• 1 banana, sliced
• 1 whole wheat tortilla
• 1 tablespoon honey
• 1 tablespoon chia seeds

Cooking method:

1. Spread peanut butter over the tortilla.
2. Lay banana slices evenly over the peanut butter.
3. Drizzle with honey and sprinkle chia seeds.
4. Roll the tortilla tightly and slice in half.