photo source: withsaltandpepper.com
Healthy Wraps For Lunch
The following recipes are healthy, delicious, jam-packed with fresh clean ingredients that are better for your body and your budget. Healthy wraps for lunch are perfect for work, or at home.
I have divided the healthy recipes into categories to make it easy for you to find what fits your preference.
If you need motivation to eat healthier try our 30 day healthy eating challenge!
Scroll down to the end of the article to access all recipes!
Wrap Categories Featured
- Chicken wraps
- Turkey wraps
- Protein wraps
- Seafood wraps
- Vegetarian and vegan wraps
We also feature common wrap ingredients, benefits of healthy wraps and tips for a healthy wrap.
Types Of Healthy Lunch Wraps
- Tortilla wraps
- Salad wraps
- Wrap recipes for weight loss
- Wraps under 200 calories
- Slow cooker wraps
- Clean eating wraps
- Chicken salad wraps
- Wraps with peppers
- Turkey and avocado wraps
- Low calorie wraps
- Meal prep wraps
- Healthy wrap ideas for school lunches
- Vegetarian wrap recipes
- Spicy chipotle chicken wrap
- Indian wrap recipes
- Low calorie vegan wraps
- Salmon hummus wrap
- Turkey ranch wrap
- Spinach wrap
- Lettuce wraps
Instead of homemade, store bought wraps are also a great lunch option.
Healthy Wrap Recipes Lunch Ingredients
Below are common ingredients you may use for your DIY wraps.
- Chicken
- Hummus
- Lettuce
- Tortilla
- Tuna
- Ham
- Avocado
- Spinach
- Turkey
- Goat cheese
- Greek yogurt
- Cream cheese
- Buffalo chicken
- Grilled chicken
What Kind Of Bread Is Used For Wraps?
When you think of a light dinner or a quick lunch, wraps often come to mind. These easy meals are not only delicious but can also be health-conscious, depending on how many calories you’re aiming for. The heart of any wrap is, of course, the bread. So, what kind of bread is best for those seeking the perfect recipe to eat wraps?
Tortillas
Often the go-to choice for wraps, tortillas come in a variety of options – whole wheat, corn, and even gluten-free versions. They are versatile and can be filled with just about anything, making them a staple for those aiming for easy meals.
Lavash
A soft, thin flatbread, Lavash is a great choice for those seeking a different texture. It’s slightly chewy and can hold a variety of fillings. Plus, it’s lower in calories, perfect for those monitoring their intake.
Pita Bread
While traditionally used for pocket sandwiches, a flattened pita can be a great wrap alternative. It’s fluffy and provides a unique taste that distinguishes it from regular wraps.
Whether you are looking for a light dinner or a quick lunch, knowing your bread options is crucial. By choosing the right base, you can create the perfect recipe to eat wraps that satisfy your taste buds and dietary needs.
Is A Spinach Wrap Or Wheat Wrap Healthier?
Make sure you purchase and focus on whole-grain wraps only.
Spinach wraps typically contain only trace amounts of spinach and are typically made with refined grains.
Are Tortilla Wraps Healthy?
Nutritional value depends on whether the tortillas are made with healthy fats and whole grains.
Are Wraps Healthier Than Bread?
Wraps aren’t necessarily healthier than sliced bread. Look for wraps made without hydrogenated oil that are whole grain.
What Kind of Tortillas Are the Healthiest?
A corn tortilla is your best bet if you are only concerned with calories, but whole-wheat tortillas have the least fat.
What Type Of Sandwich Wraps Are Healthy?
- Lettuce Wraps
- Stonefire Naan Breads
- Nature’s Fresh Original Wraps
- Freya’s Soy & Linseed Wrap
- Farrah’s Sprouted Grain with Ancient Grains
- Gluten Freedom Lebanese Pita Bread
- Jabal Lebanese Bread Wheatmeal
- Old El Paso Tortillas
- Mountain Bread Corn Wraps
Tips For Lunch Wrap Ideas
- Load up on veggies.
- Go for lettuce or a whole-grain wrap.
- Avoid frying your tortilla in oil; instead, bake or warm it in the oven.
- Choose fresh beans instead of refried beans. Select brown rice instead of white rice.
- Opt for grilled versus fried.
- Use fresh cheese versus processed cheese.
- Stay away from large tortillas due to excess calories.
How Do You Fold A Wrap?
There are various methods on how to fold a wrap. See 3 Ways To Fold A Wrap: WikiHow
Are Wraps Healthy For Weight Loss?
When considering weight loss, the type of food and ingredients you consume is vital. Wraps, when chosen wisely, can indeed be a healthy option. The key is in the fillings and sauces you select.
Incorporating fresh vegetables into your wraps provides essential vitamins and minerals without adding many calories. Fresh veggies, like Romaine lettuce, also offer a crunch and refreshing taste.
To add protein, cooked chicken is an excellent choice. You can go with shredded chicken or chopped chicken. It’s lean, filling, and can be flavored in various ways to keep your meals exciting.
However, sauces can make or break the health aspect of your wrap. For instance, while lemon juice provides a zesty, low-calorie flavor enhancer, sauces like buffalo sauce and soy sauce need to be used judiciously.
Buffalo sauce can be high in sodium and calories, especially if used in large quantities. Similarly, soy sauce, although flavorful, has high sodium content.
Cheddar cheese, while delicious, is calorie-dense. If weight loss is your goal, consider using it sparingly or opting for a reduced-fat version when making a perfect lunch or easy dinner. The same goes for parmesan cheese and feta cheese.
10 Healthy Wrap Benefits
- Perfect for meal prep
- Healthy food
- Simple and easy to make
- Quick
- Low calorie
- Delicious
- High protein
- Low carb
- Some are gluten free
- Great meal to take to work or school
55 Healthy Wraps For Lunch
Please see below our growing lunch resource and complete list of healthy wrap recipes for lunch.
Lunch Resource
- Healthy Lunch Ideas For Work
- Meal Prep Ideas For Beginners
- Salad Recipes With Chicken
- Amazing Summer Salads
- Tortilla Wrap Recipes
- Healthy Banana Bread
- Vegan Sandwiches
- Noodle Bowl Recipes
- Arugula Salad Recipes
- Dinner Salad Recipes
- Summer Squash Recipes
- Orzo Recipes
- Pasta Salad Recipes
- Fruit Salad Recipes
- Buddha Bowl Recipes
- Rice Noodle Recipes
- Healthy Appetizers
- Quinoa Salad Recipes
- Mojo Pork Recipes
- Meal Prep Bowls
- Healthy Chicken Recipes
- Easy Jackfruit Recipes
- Instant Pot Chicken Recipes
- Healthy Soup Recipes
- One Pan Meals
- Salmon Recipes
- Fall Salad Recipes
- Healthy Meal Prep Bowls
- Vegan Meal Prep Bowls
Healthy Chicken Wraps
13 chicken wraps below.
Thai Chicken Lettuce Wraps
Read full details on: Jo Cooks
Grilled Pineapple Teriyaki Chicken Wraps
Read full details on: Le Creme De La Crumb
Cashew Chicken Lettuce Wraps
Read full details on: As Easy As Apple Pie
Chicken And Avocado Burrito Wrap
Read full details on: Closet Cooking
Springtime Basil Chicken Lettuce Wraps
Read full details on: Little Spice Jar
Asian Garlic Sesame Chicken Lettuce Cups
Read full details on: Swanky Recipes
Strawberry Chicken Bacon and Spinach Wrap
Read full details on: Le Creme De La Crumb
Mango, Avocado, Chicken Lettuce Wraps
Read full details on: Recipe Runner
Chicken Rice And Black Bean Burritos
Read full details on: North South Blonde
PF Chang’s Chicken Lettuce Wraps
Read full details on: Damn Delicious
Chicken Ranch Wraps
Read full details on: Gimme Delicious
Ground Chicken Thai Lettuce Wraps
Read full details on: Evolving Table
Healthy Turkey Wraps
8 turkey wraps below.
Turkey Taco Lettuce Wraps 6 Ways
compiled list on changeinseconds.com and photo source: cookingclassy.com
Skinny Turkey Wraps
Read full details on: Clean Food Crush
Asian Turkey Lettuce Wraps
Read full details on: The Recipe Critic
Healthy Turkey Lettuce Wraps
Read full details on: Eat Yourself Skinny
Thai Turkey Brown Rice Lettuce Wraps
Read full details on: A Cedar Spoon
Thai Meatballs Lettuce Wraps
Read full details on: Jo Cooks
Southwest Turkey Wraps
Read full details on: Shared Appetite
Teriyaki Turkey Wrap
Read full details on: Show Me The Yummy
Healthy Protein Wraps With Meat
9 protein wraps below.
Avocado Egg Salad Wrap
Read full details on: The Pioneer Woman
Beef Lettuce Wraps With Spicy Cilantro Jalapeno Sauce
Read full details on: Gimme Delicious
Asian Beef Lettuce Wrap
Read full details on: Cookin With Mima
Korean Beef Lettuce Wraps
Read full details on: Damn Delicious
Black and Blue Steak Wraps
Read full details on: Emily Bites
Grilled Lamb Kofta Wraps
Read full details on: Feasting At Home
Sesame Pork Lettuce Wraps
Read full details on: The Salty Marshmallow
Sticky Chinese BBQ Pork Lettuce Wraps
Read full details on: Cotter Crunch
Thai Meatball Lettuce Wraps
Read full details on: The Garlic Diaries
Healthy Seafood Wraps
12 seafood wraps below.
Sesame Ahi Tuna Lettuce Wraps With Spicy Peanut Sauce
Read full details on: With Salt And Pepper
Yellow Fin Tuna Lettuce Wraps with Creamy Horseradish Aioli
Read full details on: No Spoon Necessary
Buffalo Shrimp Lettuce Wrap
Read full details on: Peas And Crayons
Spicy Garlic Shrimp Wraps + Tzatziki Sauce
Read full details on: Simple Natural Nutrition
Citrus + Soy Shrimp Lettuce Cups
Read full details on: Killing Thyme
Mediterranean Mackerel Protein Wrap
Read full details on: Killing Thyme
Curried Salmon Burger Lettuce Wraps
Read full details on: Half Baked Harvest
Spicy Sriracha Tuna Wraps
Read full details on: Gimme Delicious
Sweet Thai Chili Shrimp Lettuce Wraps
Read full details on: Brewing Happiness
Spicy Sriracha Tuna Lettuce Wraps (Low Carb, Keto)
Read full details on: Gimme Delicious
Shrimp Lettuce Wraps
Read full details on: Yummy Addiction
Spicy Salmon and Grilled Pineapple Wrap
Read full details on: The Brewer And The Baker
Healthy Vegetarian Wraps and Vegan Wraps
13 healthy vegetarian and vegan wraps below.
My Favorite Vegan Wrap
Read full details on: Well And Full
Sweet & Spicy Hoisin Tofu Lettuce Wraps
Read full details on: Tutta La Vita
Vegetarian Thai-Style Lettuce Wraps
Read full details on: Cookie And Kate
Vegan Lettuce Wraps
Read full details on: May I Have That Recipe
California Quinoa Salad Collard Vegan Wraps
Read full details on: Cotter Crunch
Vegan Buffalo Chickpea Wraps
Read full details on: Well And Full
Southwestern Veggie Hummus Wrap
Read full details on: Chelsea Messy Apron
Thai Lentil Lettuce Wraps with Miso Sriracha Peanut Sauce
Read full details on: Vanilla And Bean
Vegan Bulgogi Lettuce Wraps
Read full details on: Making Thyme For Health
Radicchio Wraps With Spicy Peanut Tofu
Read full details on: When Sweet Becomes Healthy
Mediterranean Vegan Wraps With Cauliflower And Tahini
Read full details on: The Mediterranean Dish
Vegan Mushroom Tofu Lettuce Wraps
Read full details on: Cilantro And Citronella
Detox Rainbow Wraps With Peanut Sauce
Read full details on: Pinch Of Yum