55 Healthy Wraps For Lunch That Are Easy To Make

Delicious and Nutritious: 55 Easy-to-Make Healthy Wraps for Lunch

By Popular Health StaffUpdated December 21st, 2023

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.

Lunch Wraps

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.

Healthy Wraps

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.