19 Best Healthy Wrap Ideas

Grilled Veggie Hummus Wrap

This nutritious and vibrant wrap is bursting with flavors from grilled vegetables and creamy hummus.

Ingredients:

• 1 whole wheat wrap
• 1/2 cup hummus
• 1/2 red bell pepper, sliced
• 1/2 zucchini, sliced
• 1/2 red onion, sliced
• 1 tablespoon olive oil
• Salt and pepper, to taste

Cooking method:

1. Preheat the grill to medium-high heat.
2. Toss the red bell pepper, zucchini, and red onion slices in olive oil, salt, and pepper.
3. Grill the vegetables until they are tender and have grill marks.
4. Spread hummus evenly over the whole wheat wrap.
5. Layer the grilled veggies over the hummus.
6. Roll the wrap tightly, slice in half, and serve immediately.

Turkey and Avocado Wrap

This wrap is a healthy and delicious option perfect for a quick lunch.

Ingredients:

• 1 whole wheat wrap
• 3 ounces sliced turkey breast
• 1/2 avocado, sliced
• 1/4 cup lettuce, shredded
• 1 tablespoon mustard
• Salt and pepper, to taste

Cooking method:

1. Lay the wrap flat and spread mustard over the surface.
2. Place turkey slices on the wrap, followed by avocado slices and shredded lettuce.
3. Season with salt and pepper.
4. Roll the wrap tightly and slice in half before serving.

Quinoa and Black Bean Wrap

Packed with protein and fiber, this wrap is satisfying and full of flavor.

Ingredients:

• 1 whole wheat wrap
• 1/2 cup cooked quinoa
• 1/4 cup black beans, rinsed and drained
• 1/4 cup corn
• 2 tablespoons salsa
• 1/4 cup spinach leaves

Cooking method:

1. Mix quinoa, black beans, corn, and salsa in a bowl.
2. Place the mixture onto the center of the wrap.
3. Top with fresh spinach leaves.
4. Roll the wrap tightly, slice into halves, and enjoy cold or slightly warmed.

Chicken Caesar Wrap

A hearty wrap that gives a healthy twist to the classic Caesar salad.

Ingredients:

• 1 whole wheat wrap
• 1/2 cup cooked chicken breast, sliced
• 1/4 cup romaine lettuce, chopped
• 2 tablespoons Caesar dressing
• 1 tablespoon grated Parmesan cheese
• Salt and pepper, to taste

Cooking method:

1. Spread Caesar dressing evenly over the wrap.
2. Layer chicken breast slices, romaine lettuce, and Parmesan cheese.
3. Season with salt and pepper.
4. Roll up the wrap, cut in half, and serve chilled.

Spicy Tofu and Veggie Wrap

A delightful wrap with a spicy kick, perfect for vegans and spice lovers.

Ingredients:

• 1 whole wheat wrap
• 1/2 cup tofu, cubed
• 1/4 cup bell peppers, sliced
• 1/4 cup carrots, julienned
• 2 tablespoons spicy sauce or sriracha
• 1 tablespoon sesame seeds

Cooking method:

1. Sauté the tofu cubes until golden brown.
2. Add bell peppers and carrots, cooking until tender.
3. Spread spicy sauce over the wrap.
4. Place tofu and veggie mixture on the wrap.
5. Sprinkle with sesame seeds, roll tightly, and serve.

Mediterranean Tuna Wrap

A refreshing and protein-rich wrap with Mediterranean flair.

Ingredients:

• 1 whole wheat wrap
• 1 can tuna, drained
• 1 tablespoon Greek yogurt
• 1/4 cup cucumber, diced
• 2 tablespoons kalamata olives, sliced
• 1 tablespoon feta cheese, crumbled

Cooking method:

1. Mix tuna with Greek yogurt in a bowl.
2. Add cucumber, olives, and feta cheese to the mix.
3. Spread the mixture over the wrap.
4. Roll the wrap tightly and slice in half for a delightful meal.

Peanut Butter Banana Wrap

This simple wrap is a tasty, energy-boosting snack or breakfast option.

Ingredients:

• 1 whole wheat wrap
• 2 tablespoons peanut butter
• 1 banana, sliced
• 1 teaspoon honey
• 1/4 teaspoon cinnamon

Cooking method:

1. Spread peanut butter evenly over the wrap.
2. Lay banana slices on top.
3. Drizzle with honey and sprinkle with cinnamon.
4. Roll up the wrap tightly, slice it, and serve.

Lentil and Sweet Potato Wrap

A fulfilling wrap combining the earthy flavors of lentils and sweet potatoes.

Ingredients:

• 1 whole wheat wrap
• 1/2 cup cooked lentils
• 1/4 cup sweet potato, roasted and diced
• 1 tablespoon tahini
• 1/4 cup arugula

Cooking method:

1. Spread tahini over the entire wrap.
2. Add cooked lentils and roasted sweet potato.
3. Top with fresh arugula.
4. Roll up the wrap, slice into halves, and enjoy.

Egg and Spinach Breakfast Wrap

Kick start your day with this wholesome and nutritious breakfast wrap.

Ingredients:

• 1 whole wheat wrap
• 2 eggs, scrambled
• 1/4 cup spinach leaves
• 1/4 cup cherry tomatoes, halved
• 1 tablespoon cheddar cheese, shredded

Cooking method:

1. Scramble the eggs in a skillet until cooked through.
2. Spread scrambled eggs evenly on the wrap.
3. Add spinach leaves, cherry tomatoes, and cheddar cheese.
4. Roll the wrap tightly, cut in half, and serve warm.

Pesto Chicken Wrap

A savory wrap with a burst of flavor from homemade or store-bought pesto.

Ingredients:

• 1 whole wheat wrap
• 1/2 cup cooked chicken breast, shredded
• 2 tablespoons pesto
• 1/4 cup sun-dried tomatoes, chopped
• 1/4 cup mixed greens

Cooking method:

1. Spread pesto over the wrap.
2. Layer shredded chicken, sun-dried tomatoes, and mixed greens.
3. Roll up the wrap tightly and slice in half for an easy meal.