20 Delicious Best Wrap Recipes

Every once in a while, it’s good to switch up our diets. Bringing new, nutritious meals to our lives gives us a boost of health. Not to mention it prevents us from getting bored and seeing eating as a boring activity. This is where a delicious wrap comes in.

There are wraps for virtually everybody. They’re incredibly flexible and easy to tailor to your needs. You have low-carb wraps, vegan and vegetarian wraps, healthy wraps, indulgent wraps—you name it! If you can think of a wrap recipe, someone else has probably already tried it out.

Today, we’re bringing you the 20 best wraps we have ever tasted. We’ve included a list of ingredients, instructions on how to prepare them, and nutritional facts for all recipes. We have also added a guide on how to create your own wraps from scratch and other useful tips. 

Get a piece of paper, a pen, and get ready to write down delicious recipes that will completely revolutionize your packed lunches.

 

Meat Wraps

For the meat-eaters out there who can’t pass up a juicy slice of grilled chicken, we have seven recipes to leave them drooling. Some are healthier than others, but they’re all delicious.

 

1) Flavorful Chicken Lettuce Wraps

Lots of us love fast-food restaurants’ wraps. With this copycat PF Changs lettuce wraps recipe, you won’t need to spend extra money on eating out during your lunch break.

Ingredients (serves four portions):

• 1 tablespoon of olive oil
• 2 cloves of garlic, minced
• 1 onion, diced
• ¼ cup of hoisin sauce
• 2 tablespoons of soy sauce
• 1 tablespoon of rice wine vinegar
• 1 can of whole water chestnuts, drained and cubed
• 2 green onions
• 1 tablespoon of freshly grated ginger
• 1 tablespoon of Sriracha (optional)
• 1 pound of ground chicken
• 1 head of butter lettuce
• Salt and freshly ground pepper to taste

To prepare the wraps, all you need to do is:

1. Heat olive oil in a pan on high heat. Cook the ground chicken until it’s nice and brown (between 3 and 5 minutes) and break it up with a wooden spoon.
2. Add all the condiments, garlic, onions, and ginger in the pan. Cook until the onions become translucent.
3. Stir in the green onions and the water chestnuts and season with salt and pepper to taste. Take the pan off the heat when everything is tender.
4. Serving: lay a few spoonfuls on a lettuce leaf, as if it were a taco.

Nutritional Facts (per portion):

• 297 calories
• 15.7 grams of fat
• 22.3 grams of protein
• 331 milligrams of sodium

Source: Damn Delicious

 

2) Asian Chicken Lettuce Wraps

For another Asian flavor, try this recipe. It’ll leave your mouth watering just from how good it smells.

Ingredients (serves four portions):

• ⅓ cup of water
• ¼ cup of hoisin sauce
• 1 tablespoon low-sodium soy sauce
• 3 cloves of garlic, minced
• 2 tablespoons of vegetable oil
• 4 green onions, both white and green parts
• 1 large carrot, peeled and finely chopped
• 1 pound of ground chicken
• 1 head of butter or iceberg lettuce

To make the wraps:

1. To a pan on high heat, add 1 tablespoon of oil and the chicken. Cook until it browns (approximately 5 minutes). Break up the chicken as it cooks.
2. Lower the heat to medium and add the rest of the oil. Add the diced carrot and cook for two minutes.
3. Stir in the condiments, garlic, water, and green onions. Cook for up to two more minutes, giving the sauce time to thicken.
4. Serving: spoon some of the mixture on lettuce leaves and enjoy.

Nutritional Facts (per portion):

• 298 calories
• 19.9 grams of fat
• 22 grams of protein
• 545 milligrams of sodium

Source: Taste and Tell Blog

 

3) Thai Lettuce Cups with Chicken

The last stop on our Asian wrap journey is a taste of Thailand. These lettuce cups are packed with flavor from Southeast Asia. You’re in for a treat.

Ingredients (serves four portions):

• 3 tablespoons of vegetable oil
• 2 tablespoons of freshly chopped ginger
• 3 cloves of garlic, minced
• 1 ½ tablespoons of soy sauce (can be subbed for low-sodium soy sauce)
• 3 tablespoons of fish sauce
• ¼ cup of white or brown sugar
• 2 teaspoons of lime zest 
• ½ cup of chopped cilantro
• ¼ cup of chopped mint
• ¼ cup of chopped cashews
• 1 large red onion, chopped
• 2 pounds of ground chicken
• 2 large scallions
• 1 large iceberg lettuce

To cook the filling and serve the cups:

1. Cook the onion and ginger in the vegetable oil in a pan on high heat, stirring often. Add the chicken when the onions are soft and translucent, leave it to brown.
2. Add all the condiments and sauces and stir until all the meat is coated. Cook the mixture for an additional 5 to 6 minutes, until the chicken is cooked through.
3. Sprinkle the aromatics and green onion on top of the chicken and kill the heat.
4. Serving: spoon the mixture onto the lettuce cups and enjoy.

Nutritional Facts (per portion):

• 580 calories
• 33 grams of fat
• 45 grams of protein
• 1565 milligrams of sodium

Source: Once Upon a Chef

 

4) Turkey Taco Lettuce Cups

Craving Mexican food? This low-carb recipe is ideal for a dinner night or to pack for lunch.

Ingredients (serves four portions):

• 1 teaspoon of garlic powder
• 1 teaspoon of cumin
• 1 teaspoon of chili powder
• 1 teaspoon of smoked paprika
• ½ teaspoon of oregano
• Salt and black pepper to taste
• ½ small white onion, finely chopped
• ½ red bell pepper, minced
• ¾ cup of water
• 4-ounce can of crushed tomatoes
• 8 large iceberg lettuce leaves
• 1 ½ pounds of ground turkey meat

To make these delicious wraps, you will have to:

1. In a large skillet on high heat brown the ground turkey meat and break it up into smaller pieces as it cooks.
2. When it’s browned, add the dry seasoning and mix well.
3. Add the crushed tomatoes, onion, and bell pepper to the pan. Bring the heat down to a low and let simmer (covered) for around 20 minutes. Then, kill the heat.
4. Serving: spoon the mixture onto the lettuce leaves and add your favorited taco toppings (shredded cheese, green onions, sour cream).

Nutritional Facts (per portion):

• 255 calories
• 11 grams of fat
• 33 grams of protein
• 849 milligrams of sodium

Source: Skinny Taste

 

5) Colorful Beef Wraps

Add a touch of color to your day by packing these Mu Shu wraps for lunch the night before you go to work.

Ingredients (serves four portions):

• ¼ teaspoon of black pepper
• ¾ teaspoon of ground cinnamon
• ¼ cup of hoisin sauce
• 1 tablespoon of honey
• Salt to taste (optional)
• 1 Granny Smith apple, peeled and cut into thin slices
• 3 cups tri-color coleslaw mix (green and red cabbage, and carrots)
• 4 Tri-Tip beef steaks, cut into 1-inch-thick slices

Whipping up this recipe is a piece of cake, simply:

1. Press the cinnamon and pepper onto the raw sliced strips of steak. Then, place them on an already hot skillet with cooking oil. Cook for 9 to 12 minutes on each side, or until the strips are cooked through.
2. Coat the steak slices, apples, and coleslaw in a mixture of hoisin sauce and honey. Make sure every strip is evenly coated. Add salt if you’d like.
3. Place the filling you’ve just cooked on tortilla wraps and fold.

Nutritional Facts (per portion):

• 484 calories
• 13 grams of fat
• 32 grams of protein
• 958 milligrams of sodium

Source: Beef, It’s What’s for Dinner

 

6) Juicy Philly Cheese Steak Flatbread

This is a fresh take on a beloved American dish: the Philly cheesesteak sandwich. It’s loaded with delicious vegetables and, of course, juicy strips of meat.

Ingredients (serves four portions):

• 2 tablespoons of olive oil
• Salt and pepper to taste
• 2 cloves of garlic, minced
• 2 small green bell peppers, cut into strips
• 1 large white onion, roughly sliced
• 6 ounces of Provolone cheese
• 1 ribeye steak (approximately ¾ pounds)
• Flatbread tortillas

Here’s how to whip up this filling and delicious recipe:

1. Cut the steak into thin slices. Placing it in the freeze for between 30 and 60 minutes will help you cut the meat without ruining it. You might also want to remember to sharpen your knife.
2. Heat the olive oil in a cast-iron skillet on medium-high heat. Sautée the onions, garlic, and pepper until they’re all browned and soft. Set aside.
3. In the same pan, add some more olive oil and cook the steak slices to your desired cooking point. We recommend cooking the meat until it’s no longer pink, which should take around 2 minutes on each side.
4. Toss all the components of the filling together for the flavors to meet each other. Top it with cheese and cover the skillet for about a minute, until it’s melted.
5. Serving: spoon ¼ of the recipe onto the flatbread of your choosing, fold it up, and serve.

Nutritional Facts (per portion):

• 410 calories
• 30 grams of fat
• 28 grams of protein
• 419 milligrams of sodium

Source: Spend with Pennies

 

7) Turkey and Cheese Roll-Ups

If you’re a fan of Costco’s turkey-cream cheese-cranberry rolls, you’re in for a treat. If you don’t know what I’m talking about and think the flavor combination is weird, just you wait! This is a delicious recipe that can be eaten for lunch or made for special events, such as a birthday party.

Ingredients (serves four portions):

• ½ head of romaine lettuce
• ¼ cup of cranberry sauce
• 8 ounces of cream cheese, softened
• 16 slices of deli turkey
• 16 slices of Havarti cheese (you can use Swiss instead), cut in half
• 2 medium tomatoes, sliced
• 8 flour tortillas

Getting the rolls prepared takes no time at all:

1. Mix the cream cheese with the cranberry sauce in a bowl until combined.
2. Lay a tortilla on a flat surface, cover it in a thick layer of the cream cheese mixture, and lay three lettuce leaves over it.
3. Place 2 slices of turkey, 4 half-slices of cheese on top, and however many layers of tomato slices you want.
4. Serve: roll up the tortilla and, if you’re feeling fancy, cut it into fourths to get that beautiful cross-section look.

Nutritional Facts (per portion):

• 355 calories
• 19.1 grams of fat
• 28 grams of protein
• 346.3 milligrams of sodium

Source: Culinary Hill

 

Fish and Seafood Wraps

Whether you’re on a pescatarian diet or just want to bring the freshness of fish and seafood to your dish, these are the recipes for you. Especially in the summer, these roll-ups make the ideal light lunch to pack with you on the go.

 

8) Delicious Shrimp Lettuce Cups

Here we have another Asian-inspired recipe. This time, however, blending western and Vietnamese flavors in tasty mouthful bites. It’s meant to be eaten with a peanut dipping sauce, which makes the whole affair even better.

Ingredients (serves four portions):

• ½ teaspoon of sea salt (or to taste)
• ⅛ teaspoon of black pepper (or to taste)
• ½ tablespoon of olive oil
• 1 avocado, cut into thin slices
• ½ cucumber, julienned
• 1 medium carrot, julienned
• ½ small bunch of cilantro
• 1 pound of shrimp, peeled and deveined
• 1 head of butter lettuce
• ½ cup of low-fat sesame-ginger dressing (for the dipping sauce)
• 1 ½ tablespoons of creamy peanut butter (for the dipping sauce)

To assemble the lettuce cups, all you have to do is:

1. Wash and dry the shrimp, sprinkle it with salt and pepper.
2. Heat a large non-stick skillet on medium-high heat.
3. Add the shrimp to the skillet once the oil is hot and let cook for 2 minutes on each side. Once it’s cooked, transfer it to a plate.
4. Once all your veggies are cut up, layer them atop the butter lettuce cups. Place a few shrimp on top.
5. To make the sauce, combine the two ingredients and whisk them together until they’re thoroughly combined.
6. Serve: pack the veggie shrimp cups as they are or drizzle some of the dipping sauce on top.

Nutritional Facts (per portion):

• 399 calories
• 28 grams of fat
• 27 grams of protein
• 1528 milligrams of sodium

Source: Natasha’s Kitchen

 

9) Spicy Mexican Fish Wraps

 

This recipe has been inspired by Mexican fish tacos. But nothing says you can’t roll up the tortilla and call it a to-go wrap! Try this one out when you’re craving something light that still packs a punch of flavor.

Ingredients (serves four portions):

• ½ teaspoon of chili powder
• ½ teaspoon of cumin
• Salt and pepper to taste
• Lime wedges
• 1 bunch of cilantro (to garnish)
• 1 teaspoon of smoked paprika
• 1 teaspoon of garlic powder
• 2 tablespoons of extra-virgin olive oil
• 2 cups of thinly sliced cabbage (red, ideally)
• 4 white fish fillets
• 12 corn tortillas
• ⅓ cup of mayonnaise (or plain Greek yogurt) (for the sauce)
• 1 pickled chipotle pepper in adobo sauce (for the sauce)
• 3 teaspoons of adobo sauce from the pickled jar (for the sauce)

To make these delicious tacos:

1. Coat the fish in a mixture of all the dry spices. Let sit for a few minutes.
2. In a non-stick skillet with hot olive oil lay the fillets. Cook on each side for about four minutes, without disturbing them while cooking.
3. Shred the fish into small pieces using a fork. Fluff out the fish chips using the same fork.
4. If you want to drizzle the chipotle mayo sauce, blend the three ingredients until they’re evenly combined.
5. Serving: lay the fish and cabbage slices over the corn tortillas. Then, add some chipotle mayo (optional) and sprinkle cilantro atop everything.

Nutritional Facts (per portion):

• 315 calories
• 12 grams of fat
• 20.4 grams of protein
• 351 milligrams of sodium

Source: A Sassy Spoon

 

10) Crunchy Honey Mustard Fish Wraps

If you’re in a rush and don’t feel like frying fish, you don’t have to. This wrap recipe is made for all us lazy people out there, as it uses frozen store-bought fish fingers. But, hey, don’t knock it ‘till you’ve tried it!

Ingredients (makes four servings):

• 1 box of your preferred frozen fish fingers
• 1 cup of chopped salad mix (cabbage, lettuce, carrots)
• 1 medium ripe tomato, sliced
• ½ cup of creamy shredded cheddar
• Tortilla wraps
• ¼ cup of honey (for the sauce)
• ¼ cup of mayonnaise (for the sauce)
• ¼ cup of Dijon mustard (for the sauce)
• 1 tablespoon of white distilled vinegar (for the sauce)
• ¼ teaspoon of cayenne pepper (for the sauce)

Here’s how to make these hassle-free fish rolls:

1. Bake the fish fingers according to the package’s instructions.
2. In a small bowl, mix all the sauce ingredients until the mixture looks homogenous and smooth.
3. Once the fish is done, toss it in your homemade honey mustard sauce.
4. Serve: lay the chopped salad and tomato over a tortilla shell, place the fish on the bed of veggies, and sprinkle cheddar to top everything off. Fold up and eat.

Source: Sizzling Eats

 

11) Scandinavian Smoked Salmon Wraps

Smoked salmon is extremely healthy for you—and packed with flavor. Reap all the benefits of healthy fats with this recipe and get a taste of Norway for lunch.

Ingredients (serves four portions):

• 40 grams (1 ⅓ ounces) of salad leaves
• 2 spring onions, finely chopped
• 4 flour tortilla wraps
• Salt and pepper to taste
• 1 medium avocado
• 1 tablespoon of lemon juice
• 4 slices of smoked salmon

Since there’s no cooking involved, assembling this wrap couldn’t be easier:

1. Mash up the avocado, add the lemon juice, salt, and pepper.
2. Serve: spread some of the avocado mash on the tortilla, lay the salad over it, and top with the smoked salmon.

Nutritional Facts (per portion):

• 361 calories
• 15 grams of fat
• 35.7 grams of protein
• 3775 milligrams of sodium

Source: Greedy Gourmet

 

12) Creamy Avocado Tuna Wraps

So many of us love tuna sandwiches for lunch, but that can get boring fast. Why not try this creamy wrap recipe that’s rich in healthy fats and omega acids? Not only is it delicious but it is also super nutritious.

Ingredients (serves four portions):

• 1 can or pouch of tuna, in water
• 1 ripe avocado
• 1 tablespoon of minced onion
• 1 teaspoon of finely minced jalapeño
• ½ bunch of cilantro
• ½ teaspoon of Kosher salt
• Juice of one lime
• ¼ teaspoon of garlic powder
• Flour tortilla shells

Prepare this yummy recipe in less than a handful of steps:

1. Mash the avocado, lime juice, salt, and garlic powder in a bowl.
2. Add the jalapeño, onion, and cilantro to the mixture.
3. Add the tuna and thoroughly combine all the ingredients.
4. Serving: spread the mixture on a tortilla shell and fold it up.

Nutritional Facts (per portion):

• 162 calories
• 14 grams of fat
• 2 grams of protein
• 589 milligrams of sodium

Source: A Mindfull Mom

 

Vegetarian Wraps

So far on this list, we’ve only mentioned recipes with meat. But there are plenty of wrap recipes without meat you can try out. I’d even go so far as to say there are just as many vegan wrap recipes as there are recipes with meat!

 

13) Wholesome Hummus Grilled Veggie Rolls

Perfect for a chilly fall day, this recipe will leave you satisfied for longer. It’s packed with nutritious roasted veggies that give it a fun, colorful appearance.

Ingredients (serves four portions):

• 2 teaspoons of olive oil
• 25 grams of pine nuts, roasted
• 250 grams of ready-made hummus
• Salt and freshly ground pepper
• 50 grams of chopped red onion
• 25 grams of chopped mint leaves
• 55 grams of baby spinach leaves
• 2 medium zucchinis, cut lengthwise
• 1 medium red bell pepper, thinly sliced
• 4 whole-wheat wrap shells

Follow these steps to create this wholesome recipe:

1. On a stove-top griddle, place the well-oiled slices of zucchini. Cook them for 4 minutes on each side, until they’re browned and tender. Set aside.
2. Serving: on the tortilla shells, spread a few tablespoons of hummus and layer the veggies (onion, peppers, zucchini) over it, topping it all off with pine nuts and chopped mint leaves. Roll them up and enjoy.

Nutritional Facts (per portion):

• 320 calories
• 15 grams of fat
• 12 grams of protein
• 795 milligrams of sodium

Source: The Food Network, UK

 

14) Colorful Cream Cheese Veggie Roll-Ups

There’s nothing more appealing than a colorful meal. But that’s not the only reason why this is an awesome recipe. It’s also incredibly creamy and tasty. Not to mention packed with nutritious vegetables!

Ingredients (serves eight portions):

• 1 cup of shredded cheddar cheese
• 8 flour tortillas
• 1 packet of store-bought ranch dressing
• 1 cup mayonnaise
• 8 ounces of cream cheese, softened
• 1 teaspoon of dried dill
• 3 cups of assorted chopped vegetables (broccoli, cauliflower, carrots, and green bell peppers)

Preparing these veggie roll-ups is easy, too:

1. In a medium bowl, combine the cream cheese, mayo, ranch, and dill.
2. Serving: spread a thick layer of the creamy mixture over the tortillas. Add a layer of the assorted veggies on top and sprinkle the cheddar on top. Roll up, cut into smaller pieces if you want, and serve.

Nutritional Facts (per portion):

• 256 calories
• 20.3 grams of fat
• 5 grams of protein
• 367.5 milligrams of sodium

Source: Culinary Hill

 

15) Vietnamese Rice Paper Wraps with Crunchy Veg

Want to change things up? Then you have to try out this recipe. It’s a Vietnamese mix of crunchy vegetables, soft rice paper shells, served with a tasty dipping sauce.

Ingredients (serves eight portions):

• ½ red bell pepper, julienned
• 1 large carrot, julienned
• ½ English cucumber, julienned
• 3 green onions, thinly sliced
• handfull of baby spinach leaves
• sesame seeds (to taste)
• 8 rice paper wraps
• ½ block of tofu
• 1 cup of soy sauce

For the peanut sauce:

• 2 tablespoons of soy sauce
• 3 tablespoons of peanut butter
• 1 tablespoon of Sriracha
• 1 tablespoon of chili garlic sauce
• 1 tablespoon of sesame oil
• 1 tablespoon of brown sugar
• 1 tablespoon of sesame seeds
• 2 to 3 tablespoons of water to thin the sauce

Here’s how to prepare these delicious rolls:

1. Cut the tofu into strips and marinate it using the soy sauce and sesame seeds. Let sit for at least 30 minutes.
2. Bake the tofu slices until they’re browned and crunchy on the outside.
3. Mix the ingredients for the dipping sauce until you get a homogeneous liquid.
4. Soak the rice papers in warm water for at least 30 seconds. Then, lay it on a clean, hard surface for assembly.
5. Serving: layer the julienned vegetables on top of the rice paper. Top them with strips of baked tofu. Fold up the rice paper roll (according to how the GIF below shows). You can serve it with the peanut sauce on the side for a more complex flavor profile.

Source: I Love Vegan

 

16) Greek Salad Vegetarian Wraps

We all know how healthy a Mediterranean diet is. Take full advantage of everything Greek cuisine has to offer with this Greek veggie wrap recipe. We promise you won’t be disappointed.

Ingredients (serves four portions):

• 4 whole-wheat tortilla shells
• ¾ cups of feta cheese, crumbled
• 10 Kalamata black olives
• 16 cherry tomatoes
• ½ red onion, thinly sliced
• 1 cucumber, diced
• 2 tablespoons of balsamic vinegar
• 1 tablespoon of fresh parsley
• 8 romaine lettuce leaves
• ¼ teaspoon of salt
• ¼ teaspoon of pepper

There’s no cooking involved in preparing this recipe, making it a quick meal to whip up before leaving the house for work:

1. Combine all the veggies (except the lettuce) and aromatics in a medium bowl and let sit for at 20 minutes. Then, drain the liquid. This will deepen the flavors without making the shells soggy.
2. Toast the tortilla shell for some extra crunch.
3. Serving: place 2 lettuce leaves on the tortilla, layer the filling over it, fold it up, and enjoy.

Nutritional Facts (per portion):

• 267 calories
• 15 grams of fat
• 9 grams of protein
• 748 milligrams of sodium

Source: The Spruce Eats

 

17) Southwest Veggie Rolls

The last of our veggie wraps brings even more flavor to the party. It’s the ideal recipe to make during the summer, as it is filling, yet light. Perfect for a lazy afternoon lunch.

Ingredients (serves four portions):

• 4 flour tortilla shells
• 4 cups of romaine lettuce, chopped
• 1 cup of black beans, rinsed
• 1 cup of fresh sweet corn
• 1 avocado, peeled and diced
• 1 tablespoon of lime juice
• ½ cup of crunchy tortilla chips
• ½ cup of red salsa, chunky
• ¼ of vegan ranch (optional)

Once again, this is a no-bake recipe, easily prepared in ten minutes:

1. Combine the lettuce, black beans, avocado, corn, and chips in a bowl. Drizzle the lime juice on top to stop the avocado from oxidizing.
2. Serving: spread the veggie mix on the tortilla, drizzle the salsa and ranch (optional) over it. Wrap it up and enjoy it.

Source: This Savory Vegan

 

Keto Wraps & Wraps for Weightloss

Even if you’re on a weightloss or low-carb diet, you can enjoy wraps as well. There are recipes created specifically to satisfy your taste buds that won’t make you feel guilty. These rolls make dieting a lot less boring.

 

18) Chicken Bacon Ranch Lettuce Rolls

Get your fix of protein with this low-carb roll. Have as many as you want without feeling guilty about cheating on your diet.

Ingredients (serves four portions):

• 4 leaves of iceberg lettuce
• 1 pound of chicken breast, cooked and shredded (leftovers are okay)
• ½ cup of tomatoes, diced
• 2 slices of bacon, fried and crushed
• 3 ounces of Gouda cheese, shredded
• ½ cup of light mayonnaise
• ¼ teaspoon of black pepper
• Salt to taste
• ¼ teaspoon of red pepper flakes

Prepare all the ingredients and get ready to assemble your tasty meal:

1. Mix the chicken with the tomatoes, bacon, and mayo until it resembles a paste.
2. Sprinkle salt, black pepper, and red pepper flakes over it.
3. Serving: using the lettuce leaves as cups, pour the chicken paste on it and sprinkle shredded Gouda cheese over it.

Nutritional Facts (per serving):

• 479 calories
• 36 grams of fat
• 2 grams of carbohydrates
• 36 grams of protein
• 509 milligrams of sodium

Source: Keto Vale

 

19) Easy and Delicious Italian Chicken Wraps

An Italian seasoning chicken low-carb wrap? You heard that right—just because you’re doing the keto diet (or trying to lose weight), it doesn’t mean you have to give up bread altogether (you can also make your own bread, something low carb such as almond bread).

Ingredients (serves four portions):

• 4 large low-carb whole-wheat tortillas
• ½ cup of light mayonnaise
• ½ cup of Parmesan cheese, grated
• 4 leaves of long iceberg
• 2 large Roma tomatoes, sliced
• 1 large avocado
• 4 cups of rotisserie chicken (leftover grilled chicken is okay)
• ⅓ cup of light Italian dressing
• Salt and pepper to taste
• Fresh parsley and basil for garnish

Prepare these wholesome and decadent rolls in a few easy steps:

1. Spread 2 tablespoons of mayo on the tortillas.
2. Top each wrap with 2 tablespoons of grated Parmesan, a leaf of lettuce, and the slices of tomato.
3. Top each shell with the chicken, then with the sliced avocado, and then with more chicken.
4. Serving: drizzle the toppings with the dressing, salt, pepper, and the aromatics. Roll it up, cut, and voilà.

Nutrition Facts (per portion): 

• 492 calories
• 37.9 grams of fat
• 26.5 grams of carbohydrates
• 14.7 grams of protein
• 199.5 milligrams of sodium

Source: Kim’s Cravings

 

20) Ham and Pickle Wraps

This is a vastly different approach to a wrap, but it’s delicious nonetheless. It’s great for people on weightloss and low-carb diets. Serve it as a savory treat alongside your main meal.

Ingredients (serves two portions):

• 2 ounces of cream cheese, softened
• 2 whole dill pickles, from the jar
• 1 ½ teaspoons of spicy ranch salad dressing
• 2 slices of deli ham

Here’s a two-minute step-by-step recipe of this delicious snack:

1. Combine the cream cheese and the ranch dressing in a small bowl.
2. Spread the mixture over the ham slices.
3. Place a pickle on top of each slice, creamy sauce up, and roll up tightly.
4. Keep the pickles in the fridge for at least 1 hour (until it firms up).
5. Serving: cut each pickle into thick slices and pack it for a later snack.

Nutritional Facts (per portion):

• 164 calories
• 12.3 grams of fat
• 3.2 grams of carbohydrates
• 7 grams of protein
• 551 milligrams of sodium

Source: Taste of Home

 

How to Make the Best Wraps in the World?

The best thing about wraps is that they’re flexible. You can whip up a delicious meal in no time and with virtually all foods. That’s why they’re great “fridge cleaners,” because you can make a satisfying meal using only leftovers.

You don’t need to follow any of the recipes we’ve listed so far. You can mix and match ingredients to create a flavor profile you love. Gather your favorite staple foods and make a delicious meal out of them!

In this guide, we’ll show you how to create wrap recipes for lunch and work from scratch. Use whatever you have at hand and build a meal you’re proud of (and excited to eat!).

 

Choose a Wrap Shell

Let’s start from the basics: with the shell. Its purpose is to hold the filling and act as a vessel from the plate to your mouth. So there’s no reason why you can’t get creative with it.

Flour tortilla wraps are the most common shells used. They don’t have an overpowering taste, allowing you to fully appreciate the flavors of the filling. They’re also very bendy (you can re-roll it if you didn’t do a great job the first time around) and they’re cheap.

Corn tortillas are also popular, especially in Mexican cuisine. They’re typically smaller than flour tortillas but have a stronger taste. They still don’t overpower the flavors of the filling, but they add a little kapow to any wrap.

Rice paper wraps are quite special. You’ll find them mostly in Vietnamese cuisine. They’re very thin and need to be soaked for a few seconds in warm water before you can roll them up. They’re low-carb, low-calorie, and won’t make you feel bloated if that’s something you normally struggle with.

Another diet-friendly shell is lettuce wraps. There isn’t much to say about them, except that they act as little cups where you put the filling. There’s no rolling involved, which makes them a good no-hassle option. Keep in mind that not all types of lettuce will do. Butter lettuce and iceberg lettuce are the most used kinds. But romaine will also get the job done.

Still, on the topic of greens, we have collard green wraps. They’re a lot less popular but equally as good for those on a weightloss or low-carb diet. Prepping them is way easier than you might think. Choose the largest collard green leaves you can find, remove the thick, hard vein in the center of the leaves, and thoroughly rinse them. Then, submerge them in boiling salted water for 30 seconds. Afterward, soak them in a bowl with ice-cold water, salt, and apple cider vinegar for 30 more seconds. This will make them tender and flavorful.

 

Add a Layer of Vegetables

The best wrap recipes all have vegetables. Even if you’re not a fan of veggies, this is a good way of sneaking some much-needed vitamins into your diet. 

Lettuce is a staple when it comes to roll-ups. If you’re not using lettuce leaves as cups, at least try to add a couple of leaves inside the wrap. It’ll bring crunchiness to every bite and won’t take the spotlight away from the main ingredient of your wrap. The same can be said for baby spinach leaves or kale—just remember to give it a thorough massage before adding it to your roll!

Julienned vegetables are also amazing in wraps. Try adding some long, thin strips of carrot, cucumber, cabbage, or bell peppers to your next meal. It’ll add to the crunchiness of the roll, make it appealing to the eye, and deliver some wholesome vitamins and nutrients.

 

Choose the Main Fillings

This is the most important part: picking the core of the roll. What do you feel like eating? Are you craving something creamy and indulgent? Or perhaps something spicy and satisfying?

There are thousands of combinations waiting for you to try them out there. The recipes we’ve mentioned in this article are meant to give you an idea of what a wrap usually consists of. You can see that we’ve mixed a lot of flavors and different cuisines. That’s what will make your meal so delicious!

Whether you’re vegan, an avid meat-eater, or a pescatarian, what’s important is that you get scrappy. Look in your fridge and see what leftovers are going bad—and then use them!

 

Make It Saucy

Most people like their meals to be juicy. I am one of them. What’s a delicious dish without indulgent sauce to make the main ingredients shine brighter?

Hopefully, these recipes have shown you that you can be bold when it comes to sauces. Peanut sauce, honey-mustard sauce, ranch, mayo, you name it! After picking your main ingredients, think of what could go well with them.

And don’t stress. You can always make a low-fat sauce. Fruit vinaigrettes, low-fat hummus, and low-fat yogurt sauces are to die for. You might discover some flavors you hadn’t ever tried, too.

 

Adding Any Extras?

To top it all off, you can add some extra ingredients. Cilantro, mint leaves, and parsley are staple aromatics everyone should play around with. Chili pepper flakes and Sriracha are great to give any meal a kick. Grated cheese, olives, and avocado slices will make your roll creamier and more filling. It’s all a matter of playing around with flavors, textures, and colors.

 

Wrap Recipe Meals to Make with Children

Wraps are great to make as a family, especially if you have children. It lets them build their meal (with your supervision, of course!) and be aware of what makes a balanced diet.

For a more fun and interactive lunch or dinner, we suggest laying all the ingredients on a table and having your little ones assemble their own meal. Show them how to build a well-rounded roll that’s packed full of flavor and nutrition.

 

How to Fold a Wrap?

 

This video shows you two ways of folding your wrap. The first is the closed-wrap method, which is the same way you'd fold a burrito. The second is the open-wrap method, an easier way of getting your lunch good to go.

 

How to Make Tortilla Wraps from Scratch?

Typically, homemade tortillas are much chewier and tender than store-bought. But proceed with caution. After you make them yourself, you’ll never want to go back to the days of pre-packaged flatbread…

Ingredients (yields 24 tortillas):

• 4 cups of all-purpose flour
• 2 tablespoons of lard
• 1 teaspoon of salt
• 1 ½ cups of cold water
• 2 teaspoons of baking powder

Recipe:

1. Whisk the baking powder, salt, and flour in a bowl. Add in the lard and break it up with your fingers until the flour mixture resembles cornmeal.
2. Add in the water bit by bit until the dough comes together. When it does, place it on a lightly floured surface and knead it for a few minutes. You want it to become smooth and elastic.
3. Roll it into a ball and divide it into 24 separate pieces. Then, roll it out into perfect circles.
4. Preheat a non-stick skillet with a tad of olive oil on high heat. Place each rolled-out tortilla on the pan and cook it until you see bubbles start to form. Flip it and allow it to form even more bubbles.

 

How to Make Lettuce Wraps?

Lettuce cups are the best low-carb wraps. The key is picking the right lettuce and picking the right leaves.

First, choose a young lettuce head that has harder leaves. You don’t want lettuce with floppy leaves.

Secondly, set the uglier and bendier leaves aside to use some other time. They’re great in sandwiches or salads.

Then, thoroughly wash the more cup-like leaves and pat them dry.

The last step is to simply spoon your desired filling onto the middle of the leaf. And that’s it!

 

How to Pack a Wrap for Lunch?

The beauty of wraps, besides the fact that they can be made out of pretty much anything, is that you can easily pack them.

The best way to make sure it won’t unfurl and open in your lunch bag is to stick a toothpick in the middle of the wrap. This will keep it together.

You could also fold it like a burrito and cut it in half, keeping the two halves joined until you’re ready to dig in.

 

Frequently Asked Questions about Wraps

 

Q: Are wraps healthier than bread?

When on a diet, many people ask themselves if it’s worth swapping out two slices of bread for one flatbread (or tortilla). Just by looking at the nutritional facts, we can say that there is no real difference calorie- and carbohydrates-wise. The only thing to point out is that a tortilla has double the sodium and half the protein amounts.

 

Q: Are wraps gluten-free?

Generally speaking, most flatbread shells are gluten in them. Even when we’re dealing with corn tortillas, which would, in theory, mean they have no gluten, there’s a high risk of cross-contamination. These shells are usually made in plants where other gluten products are made (such as loaves of bread and cakes). 

If your body can’t handle gluten, opt for tortillas that advertise as “gluten-free.” You’ll see that written on the package. Alternatively, you can always go for lettuce or collard green wraps or even for rice paper shells. 

 

Q: What wrap is the healthiest?

The healthiest wraps are the ones with the least amount of dressing, packed with veggies, and with lean proteins. The Hummus Roasted Veggie Rolls and the Spicy Mexican Fish Roll-Ups are some of the healthiest on our list.

 

Q: What wrap has the lowest carbs?

Any wrap made with lettuce or collard green leaves will be low on the carbs. Every recipe we’ve included for “Keto and Weightloss” meals has only a negligible amount of carbs.

 

Q: What is the best lettuce for wraps?

Any lettuce that has semi-hard (meaning, not floppy) leaves shaped like a cup is good to use. For this reason, butter lettuce, iceberg lettuce, and long romaine lettuce are our favorites.

Q: Where can I find the best gluten-free wraps?

Luckily, there are dozens of celiac-friendly brands available in American supermarkets. Some of our favorite shells are:

• Mission Gluten-Free Flour Tortillas
• Rudi’s Gluten-Free Bakery Plain Tortillas
• BFree Quinoa and Chia Wraps
• Flatout Flatbread Gluten-Free Rolls
• Trader Joe’s Brown Rice Flatbreads

 

Q: Which is the best salad to buy for wraps?

Pretty much any salad will do. You can make your own by buying lettuce, rocket, and baby spinach leaves and then mixing them all. Alternatively, you can buy a pre-packaged salad bag from the grocery store. You could even use a coleslaw mix.

 

Q: What are the best side dishes to serve with lettuce wraps?

Since lettuce wraps are typically healthy, it’s a good idea to pair it with other healthy foods. A hearty salad with mixed leafy greens, tomatoes, cucumbers, and roasted vegetables would probably go down like a charm. Another good idea is serving it with a cut-up fruit salad, where you mix whatever fruits are in season.

 

Q: How to cut lettuce for lettuce wraps?

Remove the “uglier” lettuce leaves and use them for another dish. For wraps, you want pristine, harder leaves. The inner core of a lettuce head is usually where you’ll find the best. Simply wash it, pat it dry, and spoon the filling on them.

 

Q: What to put in lettuce wraps?

Usually, anything with a bit of sauce is a good choice. For instance, pulled chicken with marinara sauce. Or beans and corn simmered with tomato sauce.

 

Q: How to wrap a wrap?

We’ve embedded a video earlier in this article covering this topic. Follow it and you’ll become a master in only a few tries.