16 Wraps That Make the Perfect High-Protein Lunch

Grilled Chicken Caesar Wrap

A classic choice that's loaded with protein, this wrap is both nutritious and flavorful.

Ingredients:

• 2 grilled chicken breasts, sliced
• 1 cup romaine lettuce, chopped
• 1/4 cup Caesar dressing
• 1/4 cup grated Parmesan cheese
• 4 whole wheat tortillas

Cooking method:

1. In a large bowl, combine the sliced chicken, romaine lettuce, and Caesar dressing.
2. Sprinkle Parmesan cheese over the mixture and toss to combine.
3. Divide the mixture among the tortillas, wrap tightly, and serve.

Spicy Black Bean and Quinoa Wrap

Packed with plant-based protein, this wrap is perfect for a meatless lunch that doesn't skimp on flavor.

Ingredients:

• 1 cup cooked quinoa
• 1 can black beans, drained and rinsed
• 1 avocado, diced
• 1/2 cup corn kernels
• 1/4 cup salsa
• 4 large tortillas

Cooking method:

1. In a bowl, mix together the quinoa, black beans, avocado, corn, and salsa.
2. Spoon the mixture evenly onto each tortilla.
3. Roll up the wraps and enjoy.

Turkey and Hummus Wrap

This wrap combines lean protein from turkey with creamy hummus for a satisfying midday meal.

Ingredients:

• 8 slices of deli turkey
• 1/2 cup hummus
• 1/4 cup sliced cucumbers
• 1/4 cup shredded carrots
• 4 whole wheat wraps

Cooking method:

1. Spread hummus evenly over each whole wheat wrap.
2. Layer turkey slices, cucumbers, and carrots on top.
3. Roll up tightly and slice in half before serving.

Tuna and Avocado Wrap

Rich in omega-3s and protein, this refreshing wrap will keep you full and focused throughout the afternoon.

Ingredients:

• 2 cans tuna, drained
• 1 avocado, mashed
• 1 tbsp lemon juice
• 1/2 cup spinach leaves
• 4 tortillas

Cooking method:

1. In a bowl, combine tuna, mashed avocado, and lemon juice.
2. Spread the mixture onto the tortillas and top with spinach leaves.
3. Wrap tightly and serve immediately.

Greek Chicken Wrap

Bring the taste of the Mediterranean to your lunch with this protein-rich Greek chicken wrap.

Ingredients:

• 2 grilled chicken breasts, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup feta cheese, crumbled
• 1/4 cup tzatziki sauce
• 4 whole grain wraps

Cooking method:

1. Mix the chicken, cherry tomatoes, and feta cheese in a bowl.
2. Spread tzatziki sauce onto each wrap and add the chicken mixture.
3. Roll up and slice in half before serving.

Egg Salad and Spinach Wrap

A twist on a traditional egg salad sandwich, this wrap is light yet packed with protein.

Ingredients:

• 4 hard-boiled eggs, chopped
• 2 tbsp mayonnaise
• 1 tsp mustard
• 1 cup fresh spinach
• 4 wraps

Cooking method:

1. In a bowl, mix together the chopped eggs, mayonnaise, and mustard.
2. Spread the egg salad over the wraps and top with spinach.
3. Fold and roll the wraps to enclose the filling.

Buffalo Chicken Wrap

This zesty wrap packs a punch with spicy buffalo chicken, perfect for those craving some heat.

Ingredients:

• 2 grilled chicken breasts, shredded
• 1/4 cup buffalo sauce
• 1/2 cup shredded lettuce
• 1/4 cup blue cheese dressing
• 4 tortillas

Cooking method:

1. Toss shredded chicken with buffalo sauce in a bowl.
2. Spread blue cheese dressing over the tortillas and add chicken and lettuce.
3. Roll up the wraps and serve warm.

Smoked Salmon Wrap

Enjoy this luxurious and protein-rich wrap that's perfect for a gourmet lunch.

Ingredients:

• 4 oz smoked salmon
• 1/2 avocado, sliced
• 1/4 cup cream cheese
• 1/4 cup sliced red onions
• 4 whole wheat tortillas

Cooking method:

1. Spread cream cheese over each tortilla.
2. Layer smoked salmon, avocado slices, and red onions on top.
3. Roll the wraps tightly and enjoy.

Chickpea and Avocado Wrap

This vegan-friendly wrap is both nutritious and protein-rich, making it an excellent lunch option.

Ingredients:

• 1 can chickpeas, drained and mashed
• 1 avocado, diced
• 1/4 cup cilantro, chopped
• 1/4 cup lime juice
• 4 spinach wraps

Cooking method:

1. Combine mashed chickpeas, avocado, cilantro, and lime juice in a bowl.
2. Spread the mixture onto spinach wraps.
3. Roll up the wraps and slice before serving.

Roast Beef and Horseradish Wrap

A hearty wrap that combines savory roast beef with the tangy kick of horseradish sauce.

Ingredients:

• 8 slices roast beef
• 1/4 cup horseradish sauce
• 1/2 cup arugula
• 4 large tortillas

Cooking method:

1. Spread horseradish sauce evenly over each tortilla.
2. Layer roast beef slices and arugula on top.
3. Roll tightly and cut in half to serve.