21 Delicious Healthy Wraps Recipes for Every Meal

Now, who says healthy eating has to be boring? Dive into our roundup of 21 Delicious Healthy Wraps Recipes for Every Meal and discover how easy it is to pack flavor, nutrition, and convenience into one tasty package. Whether you’re in need of a quick lunch, a hearty dinner, or a snack on the go, we’ve got a wrap for that. Keep scrolling to find your next favorite meal!

Avocado and Chickpea Wrap

Avocado and Chickpea Wrap is your next meal prep hero—**packed with protein**, **loaded with flavor**, and **ready in minutes**.

Ingredients

• 1 ripe avocado, creamy and perfectly soft
• 1 cup cooked chickpeas, drained and patted dry
• 2 tbsp fresh lemon juice, zesty and bright
• 1/4 cup plain Greek yogurt, thick and tangy
• 1/2 tsp ground cumin, warm and earthy
• 1/4 tsp smoked paprika, subtly sweet with a hint of heat
• Salt, to enhance all the flavors
• 2 large whole wheat tortillas, soft and pliable
• 1/2 cup shredded purple cabbage, crisp and colorful
• 1/4 cup chopped cilantro, fresh and fragrant

Instructions

1. In a medium bowl, **mash the avocado** until smooth but slightly chunky.
2. **Add the chickpeas** to the bowl and lightly mash, leaving some whole for texture.
3. **Stir in the lemon juice**, Greek yogurt, cumin, smoked paprika, and a pinch of salt until well combined. Tip: Taste and adjust seasoning—more lemon for brightness or salt for depth.
4. **Lay out the tortillas** on a clean surface. Divide the avocado-chickpea mixture evenly between them, spreading it down the center.
5. **Top with shredded cabbage** and chopped cilantro for crunch and freshness. Tip: For extra flavor, drizzle with hot sauce or a squeeze of lime.
6. **Fold the sides of the tortillas** over the filling, then roll tightly from the bottom up. Tip: If packing for later, wrap in parchment paper and foil to hold its shape.

Unwrap a burst of creamy, crunchy, and zesty flavors with every bite. **Serve chilled** for a refreshing lunch or **lightly grill** for a warm, toasty twist.

Spinach and Feta Whole Wheat Wrap

Now, let’s dive into making a Spinach and Feta Whole Wheat Wrap that’s as nutritious as it is delicious. Packed with vibrant flavors and wholesome ingredients, this wrap is a game-changer for quick lunches or light dinners.

Ingredients

• 1 cup fresh baby spinach leaves, crisp and vibrant
• 1/2 cup crumbled feta cheese, creamy and tangy
• 2 whole wheat tortillas, soft and pliable
• 1 tbsp rich extra virgin olive oil
• 1/4 cup red onion, thinly sliced for a sharp bite
• 1/2 tsp finely ground black pepper, for a subtle kick
• 1/4 tsp sea salt, to enhance flavors

Instructions

1. Heat a large skillet over medium heat and add 1 tbsp of rich extra virgin olive oil, swirling to coat the pan evenly.
2. Add 1/4 cup of thinly sliced red onion to the skillet, sautéing for 2-3 minutes until they’re just softened and slightly translucent.
3. Layer 1 whole wheat tortilla in the skillet, sprinkling 1/2 cup of crumbled feta cheese and 1 cup of fresh baby spinach leaves evenly over one half of the tortilla.
4. Fold the tortilla over the filling, pressing down gently with a spatula. Cook for 2-3 minutes on each side, or until the tortilla is golden brown and the cheese begins to melt.
5. Season with 1/2 tsp of finely ground black pepper and 1/4 tsp of sea salt, adjusting to your preference.
6. Remove from heat and let it sit for a minute before slicing. This allows the fillings to set slightly, making it easier to cut.

Just imagine the contrast of the crispy, golden tortilla against the creamy, melted feta and the fresh, crisp spinach. Serve it with a side of tangy yogurt dip or a fresh salad for an extra crunch.

Grilled Chicken Caesar Wrap

Alright, let’s dive straight into this crispy, creamy, and utterly satisfying Grilled Chicken Caesar Wrap. A perfect blend of smoky grilled chicken and tangy Caesar dressing wrapped in a soft tortilla—it’s lunchtime glory in every bite.

Ingredients

• 1 lb boneless, skinless chicken breasts, juicy and tender
• 2 tbsp rich extra virgin olive oil
• 1 tsp finely ground black pepper
• 1 tsp sea salt, flaky and crisp
• 1/2 cup creamy Caesar dressing, homemade or store-bought
• 1 cup crisp romaine lettuce, chopped
• 1/2 cup shaved Parmesan cheese, sharp and nutty
• 4 large flour tortillas, soft and pliable
• 1/2 cup croutons, golden and crunchy

Instructions

1. Preheat your grill to a medium-high heat of 375°F, ensuring those perfect grill marks.
2. Rub the chicken breasts with olive oil, then season generously with black pepper and sea salt.
3. Grill the chicken for 6-7 minutes per side, or until the internal temperature reaches 165°F—no guessing here.
4. Let the chicken rest for 5 minutes before slicing it into thin strips, locking in those juices.
5. Warm the tortillas on the grill for 30 seconds per side, just enough to make them pliable.
6. Spread 2 tbsp of Caesar dressing evenly over each tortilla, creating a flavorful base.
7. Layer the sliced chicken, romaine lettuce, Parmesan cheese, and croutons down the center of each tortilla.
8. Fold the sides of the tortilla in, then roll tightly from the bottom up, securing all that goodness inside.
9. Slice each wrap in half diagonally for that picture-perfect presentation.

Ready to savor? The crunch of fresh lettuce and croutons against the tender chicken and creamy dressing is a texture dream. Serve these wraps with a side of sweet potato fries or a light salad for a meal that’s as balanced as it is delicious.

Quinoa and Black Bean Wrap

Bold flavors and textures collide in this quinoa and black bean wrap—your next meal prep hero that’s as nutritious as it is delicious.

Ingredients

• 1 cup cooked quinoa, fluffy and slightly nutty
• 1 cup black beans, rinsed and drained for a creamy bite
• 1/2 cup diced red bell pepper, crisp and sweet
• 1/4 cup chopped fresh cilantro, bright and citrusy
• 2 tbsp lime juice, freshly squeezed for zing
• 1 tbsp extra virgin olive oil, rich and smooth
• 1 tsp ground cumin, warm and earthy
• 1/2 tsp smoked paprika, subtly sweet with a hint of smoke
• 4 whole wheat tortillas, soft and pliable
• 1/2 cup shredded Monterey Jack cheese, melty and mild
• 1 ripe avocado, sliced for creamy richness
• Salt to taste

Instructions

1. In a large bowl, combine the cooked quinoa, black beans, diced red bell pepper, and chopped cilantro.
2. Drizzle with lime juice and olive oil, then sprinkle with ground cumin, smoked paprika, and salt. Toss gently to coat every ingredient evenly. Tip: Let the mixture sit for 10 minutes to allow flavors to meld.
3. Warm the whole wheat tortillas in a dry skillet over medium heat for about 30 seconds per side, just until pliable. Tip: Cover with a towel to keep them warm and soft.
4. Divide the quinoa mixture evenly among the tortillas, placing it slightly off-center.
5. Top each with shredded Monterey Jack cheese and avocado slices.
6. Fold the sides of the tortilla over the filling, then roll tightly from the bottom up to enclose. Tip: For a crispier wrap, lightly grill each side for 2 minutes in a pan.

The wrap boasts a satisfying crunch from the fresh veggies, a creamy texture from the avocado and cheese, and a smoky, zesty flavor profile that’s irresistibly hearty. Serve it sliced in half with a side of hot sauce or a dollop of Greek yogurt for an extra kick.

Turkey and Hummus Wrap

Transform your lunch game with this Turkey and Hummus Wrap—**quick**, **flavor-packed**, and **totally no-fuss**.

Ingredients

• 1 large whole wheat tortilla (soft and pliable)
• 1/2 cup creamy roasted garlic hummus (rich and smooth)
• 4 slices oven-roasted turkey breast (juicy and thinly sliced)
• 1/4 cup shredded romaine lettuce (crisp and fresh)
• 1/4 cup diced cucumber (cool and crunchy)
• 2 tbsp crumbled feta cheese (tangy and creamy)
• 1 tbsp extra virgin olive oil (fruity and aromatic)
• 1 tsp lemon juice (bright and zesty)
• 1/2 tsp smoked paprika (warm and slightly sweet)

Instructions

1. **Lay** the whole wheat tortilla flat on a clean surface.
2. **Spread** the roasted garlic hummus evenly over the tortilla, leaving a 1-inch border around the edges.
3. **Layer** the turkey slices over the hummus, ensuring even coverage.
4. **Scatter** the shredded romaine lettuce and diced cucumber over the turkey.
5. **Sprinkle** the crumbled feta cheese on top of the vegetables.
6. **Drizzle** with extra virgin olive oil and lemon juice for a flavor boost.
7. **Dust** lightly with smoked paprika for a smoky depth.
8. **Fold** the sides of the tortilla inward, then roll tightly from the bottom to enclose the filling.
9. **Slice** the wrap diagonally in half for easy handling and a professional presentation.

Relish the contrast of textures—**creamy** hummus, **crisp** veggies, and **tender** turkey—all wrapped in a **soft** tortilla. Serve with a side of sweet potato fries or a crisp apple for a complete meal.

Greek Salad Wrap

Grab your taste buds for a ride with this Greek Salad Wrap—crisp, fresh, and packed with flavor that slaps.

Ingredients

• 1 large whole wheat tortilla (soft and pliable)
• 1/2 cup diced cucumber (crunchy and fresh)
• 1/2 cup cherry tomatoes (juicy and halved)
• 1/4 cup red onion (thinly sliced for a sharp bite)
• 1/4 cup Kalamata olives (briny and pitted)
• 1/4 cup feta cheese (creamy and crumbled)
• 2 tbsp rich extra virgin olive oil
• 1 tbsp lemon juice (bright and freshly squeezed)
• 1 tsp dried oregano (fragrant and earthy)
• Salt to taste (fine and sea-sourced)

Instructions

1. Lay the whole wheat tortilla flat on a clean surface.
2. In a medium bowl, combine cucumber, cherry tomatoes, red onion, Kalamata olives, and feta cheese.
3. Drizzle olive oil and lemon juice over the mixture, then sprinkle with dried oregano and salt. Toss gently to coat.
4. Spread the salad mixture evenly over the center of the tortilla, leaving a 2-inch border around the edges.
5. Fold the sides of the tortilla inward, then roll tightly from the bottom up to enclose the filling.
6. Cut the wrap in half diagonally for easy serving. Tip: For a tighter wrap, tuck in the sides as you roll.
7. Serve immediately or wrap in parchment paper for a grab-and-go option. Tip: Letting it sit for 5 minutes before cutting helps the flavors meld.

Delight in the crunch of fresh veggies against the creamy feta, all hugged by a soft tortilla. Perfect for a quick lunch or a picnic, this wrap brings the Mediterranean to your meal with zero fuss.

Vegan Rainbow Wrap

Outshine your lunch game with this vibrant Vegan Rainbow Wrap—packed with crisp veggies and a creamy hummus spread, it’s a feast for the eyes and the belly.

Ingredients

• 1 large whole wheat tortilla (soft and pliable)
• 1/2 cup creamy roasted garlic hummus (smooth and rich)
• 1/4 cup shredded purple cabbage (crunchy and colorful)
• 1/4 cup grated carrots (sweet and vibrant)
• 1/4 cup thinly sliced red bell pepper (juicy and crisp)
• 1/4 cup baby spinach leaves (fresh and tender)
• 1/4 cup sliced avocado (creamy and ripe)
• 1 tbsp fresh lemon juice (bright and zesty)
• 1/2 tsp smoked paprika (earthy and warm)

Instructions

1. Lay the whole wheat tortilla flat on a clean surface. Spread the roasted garlic hummus evenly over the tortilla, leaving a 1-inch border around the edges.
2. Layer the shredded purple cabbage, grated carrots, sliced red bell pepper, baby spinach leaves, and sliced avocado in horizontal rows over the hummus.
3. Drizzle the fresh lemon juice over the veggies and sprinkle with smoked paprika for an extra flavor kick.
4. Starting from the bottom, tightly roll the tortilla upwards, tucking in the sides as you go to secure the fillings.
5. Slice the wrap in half diagonally with a sharp knife for a clean cut and serve immediately.

Perfect for on-the-go munching, this wrap bursts with textures—from the crunch of fresh veggies to the smoothness of avocado. Serve it with a side of sweet potato fries or a tangy mango salsa for an extra pop of flavor.

Spicy Tofu Wrap

Just when you thought tofu couldn’t get any better, we’re turning it into a fiery, flavor-packed wrap that’s ready in minutes. Jam-packed with texture and a kick that wakes up your taste buds, this is your new go-to lunch.

Ingredients

• 1 block of firm tofu, pressed and cubed
• 2 tbsp of sriracha sauce, bold and tangy
• 1 tbsp of soy sauce, rich and umami
• 1 tsp of garlic powder, aromatic and punchy
• 1/2 cup of shredded carrots, crisp and colorful
• 1/4 cup of sliced cucumbers, fresh and crunchy
• 2 large whole wheat tortillas, soft and pliable
• 1 tbsp of olive oil, extra virgin and smooth

Instructions

1. Heat olive oil in a non-stick skillet over medium-high heat until shimmering, about 1 minute.
2. Add cubed tofu to the skillet, spreading evenly. Cook for 5 minutes, flipping halfway, until golden brown on all sides.
3. Whisk together sriracha, soy sauce, and garlic powder in a small bowl. Pour over tofu, stirring to coat evenly. Cook for another 2 minutes until sauce thickens slightly.
4. Warm tortillas in a dry skillet over medium heat for 30 seconds per side to make them pliable.
5. Divide tofu mixture between tortillas, topping with shredded carrots and sliced cucumbers.
6. Fold the bottom of the tortilla up, then fold in the sides, rolling tightly to enclose the filling.

Outrageously crunchy, creamy, and spicy, these wraps are a texture dream. Serve them sliced in half with extra sriracha on the side for those who dare.

Mediterranean Veggie Wrap

Dive into a Mediterranean Veggie Wrap that’s bursting with fresh flavors and textures, perfect for a quick lunch or a light dinner. Packed with crisp veggies and creamy spreads, it’s a handheld delight that’s as nutritious as it is delicious.

Ingredients

• 1 large whole wheat tortilla (soft and pliable)
• 2 tbsp hummus (creamy and garlicky)
• 1/4 cup cucumber (thinly sliced, crisp)
• 1/4 cup red bell pepper (julienned, sweet)
• 1/4 cup shredded carrots (fresh and crunchy)
• 1/4 cup baby spinach leaves (tender and vibrant)
• 2 tbsp feta cheese (crumbled, tangy)
• 1 tbsp Kalamata olives (pitted, briny)
• 1 tbsp extra virgin olive oil (rich and fruity)
• 1 tsp lemon juice (bright and zesty)
• 1/4 tsp ground cumin (aromatic and earthy)
• Salt to taste (fine and sea-salted)

Instructions

1. Lay the whole wheat tortilla flat on a clean surface. Spread hummus evenly over the center, leaving a 1-inch border.
2. Layer cucumber, red bell pepper, shredded carrots, and baby spinach leaves on top of the hummus.
3. Sprinkle feta cheese and Kalamata olives over the veggies.
4. Drizzle extra virgin olive oil and lemon juice over the filling. Sprinkle with ground cumin and a pinch of salt.
5. Fold the sides of the tortilla inward, then roll tightly from the bottom to enclose the filling completely.
6. Heat a non-stick skillet over medium heat for 1 minute. Place the wrap seam-side down and cook for 2-3 minutes until golden and crisp. Flip and repeat on the other side.
7. Remove from skillet, let it cool for 1 minute, then slice in half diagonally.

Zesty and fresh, this wrap offers a satisfying crunch with every bite, thanks to the crisp veggies and creamy hummus. Serve it with a side of mixed greens or your favorite chips for an extra touch of Mediterranean flair.

BBQ Pulled Jackfruit Wrap

Get ready to shake up your meal prep with this game-changing BBQ Pulled Jackfruit Wrap. It’s smoky, sweet, and ridiculously easy to make.

Ingredients

• 2 cans young green jackfruit in brine, drained and shredded
• 1 cup smoky BBQ sauce, plus extra for serving
• 1 tbsp rich extra virgin olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp smoked paprika
• 4 large flour tortillas, warmed
• 1 cup crisp coleslaw mix
• 1/2 cup creamy avocado slices
• 1/4 cup fresh cilantro leaves, roughly chopped

Instructions

1. Heat olive oil in a large skillet over medium heat until shimmering.
2. Add shredded jackfruit to the skillet, sautéing for 5 minutes until edges start to crisp.
3. Sprinkle garlic powder, onion powder, and smoked paprika over jackfruit, stirring to coat evenly.
4. Pour BBQ sauce over the jackfruit, reducing heat to low. Simmer for 10 minutes, stirring occasionally, until sauce thickens and jackfruit is tender.
5. While jackfruit simmers, warm tortillas in a dry skillet over medium heat for 30 seconds per side until pliable.
6. Spread a generous layer of BBQ jackfruit onto each tortilla, topping with coleslaw mix, avocado slices, and cilantro.
7. Fold the sides of the tortilla in, then roll tightly from the bottom to enclose the filling.
8. Slice each wrap in half diagonally and serve immediately with extra BBQ sauce on the side.

Unwrap a burst of flavors with every bite—the tender jackfruit mimics pulled pork perfectly, while the coleslaw adds a crunchy contrast. Try serving these wraps with a side of sweet potato fries for the ultimate comfort meal.

Egg Salad Wrap with Greens

Crunch into this no-fuss, flavor-packed Egg Salad Wrap with Greens—your next lunch obsession. Creamy, tangy, and fresh, it’s a wrap that delivers on texture and taste without the hassle.

Ingredients

• 6 farm-fresh eggs, hard-boiled and peeled
• 1/4 cup creamy mayonnaise
• 1 tbsp tangy Dijon mustard
• 1/2 tsp finely ground black pepper
• 1/4 tsp sea salt
• 1/2 cup crisp romaine lettuce, shredded
• 1/4 cup peppery arugula
• 2 large flour tortillas, soft and pliable

Instructions

1. Chop the hard-boiled eggs into small, even pieces for a uniform texture.
2. In a mixing bowl, combine the chopped eggs, mayonnaise, Dijon mustard, black pepper, and sea salt. Fold gently until the mixture is creamy and well-incorporated.
3. Lay out the flour tortillas on a clean surface. Divide the egg salad evenly between them, spreading it in the center.
4. Top each tortilla with shredded romaine lettuce and arugula, ensuring an even distribution for every bite.
5. Fold the sides of the tortillas inward, then roll tightly from the bottom to enclose the filling completely.
6. Slice each wrap diagonally for a stylish presentation, revealing the colorful layers inside.

Serve immediately for the ultimate crunch, or wrap in parchment paper for a picnic-ready meal. The contrast of the creamy egg salad against the fresh greens makes every bite a delight. Try adding a sprinkle of paprika for a smoky twist or serve with a side of sweet potato chips for extra crunch.

Buffalo Cauliflower Wrap

Spice up your lunch routine with these fiery Buffalo Cauliflower Wraps—crispy, tangy, and packed with flavor. Perfect for meal prep or a quick dinner fix.

Ingredients

• 1 head of fresh cauliflower, cut into bite-sized florets
• 1 cup of creamy buttermilk
• 1 cup of all-purpose flour, sifted
• 1 tsp of garlic powder, aromatic and finely ground
• 1 tsp of smoked paprika, for a deep, smoky flavor
• 1/2 cup of your favorite Buffalo sauce, spicy and tangy
• 2 tbsp of unsalted butter, melted and slightly cooled
• 4 large flour tortillas, soft and pliable
• 1 cup of crisp romaine lettuce, shredded
• 1/2 cup of crumbled blue cheese, rich and creamy
• 1/4 cup of ranch dressing, cool and herby

Instructions

1. Preheat your oven to 450°F and line a baking sheet with parchment paper for easy cleanup.
2. In a large bowl, whisk together the buttermilk, flour, garlic powder, and smoked paprika until smooth. Tip: The batter should coat the back of a spoon—add a splash of buttermilk if too thick.
3. Toss the cauliflower florets in the batter until fully coated, then spread them out on the prepared baking sheet. Bake for 20 minutes, flipping halfway, until golden and crispy.
4. While the cauliflower bakes, mix the Buffalo sauce and melted butter in a small bowl. Tip: Adjust the heat level by adding more butter for milder or more sauce for extra kick.
5. Once the cauliflower is done, toss it in the Buffalo sauce mixture until evenly coated. Return to the oven for 5 minutes to let the sauce set.
6. Warm the tortillas in a dry skillet over medium heat for 30 seconds per side. Tip: Keep them covered with a towel to stay soft and pliable.
7. Assemble the wraps by layering romaine lettuce, Buffalo cauliflower, blue cheese, and a drizzle of ranch dressing on each tortilla. Roll tightly and slice in half.

Every bite delivers a crunch from the cauliflower, a kick from the Buffalo sauce, and a cool contrast from the ranch. Serve with extra sauce on the side for dipping or add avocado slices for a creamy twist.

Salmon and Cream Cheese Wrap

Whip up this Salmon and Cream Cheese Wrap for a lunch that’s as effortless as it is delicious. Perfect for on-the-go munching or a lazy afternoon feast.

Ingredients

• 1 large flour tortilla, soft and pliable
• 4 oz smoked salmon, thinly sliced
• 2 tbsp cream cheese, rich and spreadable
• 1/4 cup arugula, fresh and peppery
• 1 tbsp capers, briny and bold
• 1 tsp lemon juice, freshly squeezed
• 1/2 tsp dill, finely chopped

Instructions

1. Lay the flour tortilla flat on a clean surface.
2. Spread the cream cheese evenly over the tortilla, leaving a 1-inch border around the edges.
3. Arrange the smoked salmon slices over the cream cheese.
4. Scatter the arugula, capers, and dill over the salmon.
5. Drizzle with lemon juice for a zesty kick.
6. Roll the tortilla tightly from one end to the other, tucking in the ingredients as you go.
7. Slice the wrap in half diagonally for easy handling.

Makes for a wrap that’s creamy, smoky, and bursting with fresh flavors. Serve with a side of sweet potato fries or a crisp green salad for a complete meal.

Thai Peanut Chicken Wrap

Yearning for a flavor-packed lunch that’s as easy to make as it is to devour? This Thai Peanut Chicken Wrap is your ticket to a midday meal that’s bursting with bold, creamy, and crunchy textures. No fuss, all flavor—let’s roll.

Ingredients

• 1 lb boneless, skinless chicken breasts, thinly sliced into tender strips
• 1/4 cup creamy peanut butter, smooth and rich
• 2 tbsp soy sauce, dark and savory
• 1 tbsp honey, golden and sweet
• 1 tbsp lime juice, freshly squeezed and zesty
• 1 tsp garlic, minced and pungent
• 1/2 tsp ginger, finely grated and spicy
• 1/4 tsp red pepper flakes, for a subtle heat
• 4 large flour tortillas, soft and pliable
• 1 cup shredded carrots, crisp and colorful
• 1 cup shredded purple cabbage, vibrant and crunchy
• 1/4 cup fresh cilantro leaves, aromatic and bright
• 1/4 cup chopped roasted peanuts, for a nutty crunch

Instructions

1. In a medium bowl, whisk together the peanut butter, soy sauce, honey, lime juice, garlic, ginger, and red pepper flakes until smooth and well combined.
2. Add the chicken strips to the bowl, tossing to coat them evenly in the marinade. Let sit for 15 minutes to absorb the flavors.
3. Heat a large skillet over medium-high heat. Add the marinated chicken and cook for 5-7 minutes, stirring occasionally, until the chicken is fully cooked and slightly caramelized.
4. Warm the tortillas in a dry skillet for about 30 seconds on each side or until pliable and slightly toasted.
5. Divide the cooked chicken evenly among the tortillas, topping each with shredded carrots, purple cabbage, cilantro, and chopped peanuts.
6. Fold the sides of the tortillas over the filling, then roll tightly from the bottom to enclose the filling completely.
7. Just like that, you’ve got a wrap that’s a perfect balance of creamy, crunchy, and downright delicious. Serve it whole or slice diagonally for a stunning presentation that shows off all the vibrant layers inside.

Roasted Veggie and Hummus Wrap

Raid your fridge for this Roasted Veggie and Hummus Wrap—it’s crunchy, creamy, and packed with flavor. Perfect for lunch on the go or a quick, healthy dinner fix.

Ingredients

• 1 cup of creamy homemade hummus
• 2 cups of colorful, crisp mixed bell peppers, sliced
• 1 medium zucchini, thinly sliced into half-moons
• 1 tbsp of rich extra virgin olive oil
• 1/2 tsp of smoky paprika
• 1/2 tsp of finely ground black pepper
• 1/4 tsp of sea salt
• 4 large, pliable whole wheat tortillas
• 1 cup of fresh, peppery arugula

Instructions

1. Preheat your oven to 400°F (204°C) to get it roaring hot for the veggies.
2. Toss the sliced bell peppers and zucchini with olive oil, paprika, black pepper, and sea salt in a large bowl until evenly coated.
3. Spread the veggies in a single layer on a baking sheet—crowding leads to steaming, not roasting.
4. Roast for 20 minutes, flipping halfway, until edges are caramelized and tender.
5. Warm the tortillas in a dry skillet over medium heat for 30 seconds per side to make them pliable.
6. Spread a generous 1/4 cup of hummus on each tortilla, leaving a 1-inch border for easy rolling.
7. Layer the roasted veggies and a handful of arugula on top of the hummus.
8. Fold the sides of the tortilla in, then roll tightly from the bottom up to encase the filling.
9. Slice each wrap diagonally for a professional touch and serve immediately.

Outrageously satisfying, this wrap boasts a contrast of textures—silky hummus, tender veggies, and a crisp bite from the arugula. Try drizzling with a little tahini or hot sauce for an extra kick.

Tuna Salad Wrap with Cucumber

Make your lunch break legendary with this no-fuss, crunch-packed tuna salad wrap. It’s fresh, fast, and loaded with texture—perfect for eating on the go or meal prepping like a pro.

Ingredients

• 2 cans (5 oz each) chunk light tuna in water, drained well
• 1/3 cup creamy avocado mayo
• 1 tbsp tangy Dijon mustard
• 1/2 cup crisp English cucumber, finely diced
• 1/4 cup crunchy red onion, minced
• 2 tbsp fresh dill, chopped
• 1 tsp bright lemon juice
• 1/4 tsp sea salt
• 1/4 tsp freshly cracked black pepper
• 4 large whole wheat tortillas, pliable and warm
• 2 cups baby spinach leaves, washed and dried

Instructions

1. In a medium bowl, flake the drained tuna with a fork until evenly broken up.
2. Add the avocado mayo, Dijon mustard, cucumber, red onion, dill, lemon juice, sea salt, and black pepper to the bowl. Mix gently but thoroughly until all ingredients are well combined. Tip: For extra creaminess, let the mixture sit for 10 minutes before assembling.
3. Lay out the whole wheat tortillas on a clean surface. Divide the baby spinach leaves evenly among them, placing the leaves in the center of each tortilla.
4. Spoon the tuna salad mixture over the spinach, dividing it equally among the tortillas. Tip: Leave a 1-inch border around the edges to make rolling easier.
5. Fold the sides of each tortilla inward, then roll tightly from the bottom up to enclose the filling. Tip: If the tortillas crack, warm them for 10 seconds in the microwave to make them more pliable.
6. Slice each wrap in half diagonally and serve immediately, or wrap tightly in parchment paper for a grab-and-go option.

Enjoy the contrast of the creamy tuna salad against the crisp cucumber and spinach, all hugged by a soft whole wheat tortilla. For a picnic-ready twist, skewer each half with a colorful toothpick and arrange on a platter with pickles and olives.

Beef and Blue Cheese Wrap

Whip up this Beef and Blue Cheese Wrap for a lunch that packs a punch with bold flavors and satisfying textures.

Ingredients

• 1 lb thinly sliced, high-quality beef sirloin
• 1/2 cup crumbled, tangy blue cheese
• 1/4 cup creamy mayonnaise
• 1 tbsp spicy Dijon mustard
• 2 cups fresh, crisp arugula
• 4 large, soft flour tortillas
• 1 tbsp rich extra virgin olive oil
• 1/2 tsp finely ground black pepper
• 1/2 tsp sea salt

Instructions

1. Heat olive oil in a large skillet over medium-high heat until shimmering, about 1 minute.
2. Season beef sirloin with salt and pepper, then sear in the skillet for 2 minutes per side for medium-rare. Let rest for 5 minutes before slicing thinly against the grain.
3. Mix mayonnaise and Dijon mustard in a small bowl until smooth. Spread evenly over each tortilla.
4. Layer arugula, sliced beef, and crumbled blue cheese in the center of each tortilla.
5. Fold the sides of the tortilla inward, then roll tightly from the bottom to encase the filling.
6. Heat a clean skillet over medium heat. Place each wrap seam-side down and cook for 1-2 minutes until golden and crisp. Flip and repeat on the other side.

Enjoy the contrast of the warm, juicy beef with the cool, creamy blue cheese and the peppery bite of arugula. Serve with a side of pickles for an extra tangy crunch.

Sweet Potato and Black Bean Wrap

Yum, you’re about to dive into a flavor-packed Sweet Potato and Black Bean Wrap that’s as nutritious as it is delicious. Perfect for meal prep or a quick lunch, this wrap is a game-changer.

Ingredients

• 1 large sweet potato, peeled and diced into 1/2-inch cubes
• 1 tbsp rich extra virgin olive oil
• 1/2 tsp smoked paprika
• 1/4 tsp finely ground black pepper
• 1/2 tsp sea salt
• 1 cup canned black beans, rinsed and drained
• 1/4 cup fresh cilantro, roughly chopped
• 1 tbsp fresh lime juice
• 1/2 ripe avocado, sliced
• 2 large whole wheat tortillas
• 1/4 cup crumbled feta cheese

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. Toss the diced sweet potato with olive oil, smoked paprika, black pepper, and sea salt until evenly coated. Spread in a single layer on the baking sheet.
3. Roast for 25 minutes, flipping halfway, until the sweet potatoes are tender and slightly caramelized.
4. While the sweet potatoes roast, mash the black beans lightly with a fork in a bowl. Stir in cilantro and lime juice for a fresh kick.
5. Warm the tortillas in a dry skillet over medium heat for 30 seconds per side to make them pliable.
6. Spread the mashed black bean mixture evenly over each tortilla, leaving a 1-inch border.
7. Divide the roasted sweet potatoes between the tortillas, placing them on one side. Top with avocado slices and crumbled feta.
8. Fold the sides of the tortilla in, then roll tightly from the bottom to enclose the filling.
9. Slice each wrap in half diagonally and serve immediately for the best texture and flavor.

Just like that, you’ve got a wrap with creamy avocado, smoky sweet potatoes, and tangy feta that’s bound to become a staple. Try drizzling with a spicy mayo or serving with a side of crisp greens for an extra crunch.

Chicken Tikka Wrap

Hit the flavor jackpot with this Chicken Tikka Wrap—juicy, spiced chicken tucked into a soft wrap with crisp veggies and a creamy sauce. It’s a handheld feast that’s bursting with bold, smoky flavors and ready in minutes.

Ingredients

• 1 lb boneless, skinless chicken thighs, cut into bite-sized pieces
• 1 cup plain Greek yogurt, thick and creamy
• 2 tbsp tikka masala paste, aromatic and spicy
• 1 tbsp lemon juice, freshly squeezed
• 1 tsp ground cumin, warm and earthy
• 1 tsp smoked paprika, deep and smoky
• 1/2 tsp salt, fine and sea-sourced
• 1 tbsp olive oil, rich and extra virgin
• 4 large flour tortillas, soft and pliable
• 1 cup shredded lettuce, crisp and fresh
• 1/2 cup diced tomatoes, ripe and juicy
• 1/4 cup chopped cilantro, bright and fragrant
• 1/4 cup mint yogurt sauce, cool and tangy

Instructions

1. In a bowl, mix chicken pieces with Greek yogurt, tikka masala paste, lemon juice, cumin, smoked paprika, and salt. Marinate for at least 30 minutes, or overnight for deeper flavor.
2. Heat olive oil in a skillet over medium-high heat. Add marinated chicken and cook for 6-8 minutes, turning occasionally, until fully cooked and charred at the edges.
3. Warm tortillas in a dry skillet for 30 seconds each side to make them pliable.
4. Layer each tortilla with shredded lettuce, diced tomatoes, cooked chicken, and a drizzle of mint yogurt sauce. Sprinkle with chopped cilantro.
5. Fold the bottom of the tortilla up, then roll tightly from one side to enclose the filling.

The Chicken Tikka Wrap delivers a perfect crunch from the fresh veggies against the tender, spiced chicken, all wrapped up in a soft tortilla. Serve it with extra mint yogurt sauce on the side for dipping, or slice it in half to showcase the vibrant layers inside.

Falafel and Tahini Wrap

Whip up a storm in your kitchen with this Falafel and Tahini Wrap—crispy, creamy, and downright addictive.

Ingredients

• 1 cup dried chickpeas, soaked overnight (plump and tender)
• 1/2 cup fresh parsley leaves, packed (bright and herbaceous)
• 1/2 cup fresh cilantro leaves, packed (zesty and fresh)
• 1 small onion, roughly chopped (sharp and pungent)
• 3 garlic cloves, peeled (aromatic and bold)
• 1 tsp ground cumin (warm and earthy)
• 1 tsp ground coriander (citrusy and sweet)
• 1/2 tsp baking soda (for extra crispiness)
• 1/4 cup tahini (rich and nutty)
• 2 tbsp lemon juice (tangy and bright)
• 2 tbsp water (to thin the tahini sauce)
• 1/2 tsp salt (to enhance flavors)
• 4 large flour tortillas (soft and pliable)
• 1/2 cup shredded lettuce (crisp and refreshing)
• 1/2 cup diced tomatoes (juicy and sweet)

Instructions

1. Drain the soaked chickpeas and pat them dry with a clean towel.
2. In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, baking soda, and salt. Pulse until the mixture is finely ground but not pureed.
3. Form the mixture into 12 small patties, about 1.5 inches in diameter.
4. Heat a large skillet over medium heat and add enough oil to coat the bottom. Fry the falafel patties for 3-4 minutes per side, until golden brown and crispy.
5. In a small bowl, whisk together tahini, lemon juice, and water until smooth. Adjust consistency with more water if needed.
6. Warm the tortillas in a dry skillet for about 30 seconds per side.
7. Spread a generous amount of tahini sauce on each tortilla, then top with falafel patties, lettuce, and tomatoes.
8. Fold the tortillas tightly around the filling, tucking in the sides as you go.

Here’s the deal: each bite delivers a crunch from the falafel, a creaminess from the tahini, and a freshness from the veggies. Serve these wraps with extra tahini sauce for dipping or a side of pickled veggies for a tangy contrast.

Shrimp and Avocado Wrap

Elevate your lunch game with this **Shrimp and Avocado Wrap**—crisp, creamy, and packed with protein. Perfect for on-the-go munching or a lazy picnic.

Ingredients

• 1 lb fresh, plump shrimp, peeled and deveined
• 2 ripe avocados, creamy and slightly firm
• 1 cup shredded crisp romaine lettuce
• 1/2 cup diced juicy tomatoes
• 1/4 cup smooth Greek yogurt
• 2 tbsp zesty lime juice
• 1 tbsp rich extra virgin olive oil
• 1 tsp finely ground black pepper
• 1/2 tsp sea salt
• 4 large, soft whole wheat tortillas

Instructions

1. Heat olive oil in a skillet over medium-high heat until shimmering, about 1 minute.
2. Add shrimp to the skillet, seasoning with sea salt and black pepper. Cook for 2-3 minutes per side until pink and opaque.
3. Remove shrimp from heat and let cool slightly. Tip: Overcooking shrimp makes them rubbery—keep an eye on the clock!
4. In a bowl, mash avocados with lime juice until smooth but slightly chunky.
5. Spread Greek yogurt evenly over each tortilla, then layer with avocado mash, shrimp, lettuce, and tomatoes.
6. Fold the sides of the tortilla in, then roll tightly from the bottom up. Tip: Warm tortillas for 10 seconds in the microwave to prevent cracking.
7. Slice each wrap diagonally for a fancy touch. Tip: Use a serrated knife for clean cuts without squishing.

Bite into a wrap bursting with contrasting textures—the crunch of lettuce, the creaminess of avocado, and the succulence of shrimp. Serve with a side of sweet potato fries or a crisp white wine for an unbeatable combo.

Conclusion

Feasting on these 21 delicious, healthy wraps is a breeze for any meal! Whether you’re in a rush or savoring every bite, there’s a wrap for every taste and time. We’d love to hear which recipes you tried and loved—drop a comment below. Don’t forget to share your favorites on Pinterest so others can enjoy these tasty, nutritious options too. Happy wrapping!