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20 Delicious Wrap Recipes from Around the Web

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20 Delicious Wrap Recipes from Around the Web

Sick of plain old cold cuts and bread? Change up your sandwich game with these wrap recipes instead!

 

It’s hard to beat a wrap.

You take a bunch of awesome ingredients, swaddle them in a chewy and delicious “skin,” and bam: You’ve got a tidy, portable, and thoroughly satisfying meal.

Wraps are also extremely versatile.

  • They can be customized to meet any and all dietary needs.
  • They can reflect the flavors of cuisines from around the world.
  • They don’t require much culinary skill.
  • And they work well for any meal—breakfast, lunch, and dinner.

And you don’t have to look any further than these recipes for proof.

From spicy salmon nori burritos to curried pork salad wraps, dilled shrimp & egg salad wraps, tuna salad collard wraps, and Thai basil turkey lettuce wraps, these 20 recipes are packed with healthy, unique, and satiating ingredients.

Enjoy! 

Beef & Cabbage Wraps

beef cabbage wrap recipe Picture courtesy of Better, Homes and Garden

The combo of beef and cabbage is usually braised for a hearty dinner, but this recipe is all about barbecue.

Ground beef and onion are browned in a skillet, and once those are cooked, corn and barbecue sauce get stirred in. That’s all the work required aside from rolling everything into a wrap.

You can choose to make a mix of shredded carrots and cabbage, or just pick up a bag of coleslaw mix to round out the filling.

Serves 4

Ingredients

8 large flour tortillas (about 8”)

12 oz. lean ground beef

1/2 cup chopped onion

1 cup corn kernels

1/2 cup barbecue sauce

2 cups coleslaw mix

Nutrition Facts (Per Serving)

Calories: 391

Protein: 21 grams

Carbs: 46 grams

Fat: 14 grams

 

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Southwest Scramble Lettuce Wraps

Breakfast Wrap recipe Picture courtesy of Kelley and Cricket

Start your day off on a fresh, healthy note with these lettuce wraps. An egg scramble can be good when simply served up in a bowl, but this easy breakfast becomes more vibrant just by spooning it into a large lettuce leaf.

Since this is customizable with toppings, it’s great for a brunch spread. Serve crumbled bacon or sausage on the side for carnivores, and have out pico de gallo and shredded cheese for vegetarians.

Serves 2

Ingredients

5 large eggs

1/4 cup diced bell pepper

1/4 cup chopped red onion

1/2 Tbsp. palm oil

1/2 cup (about 1/3 can) black beans, drained and rinsed

4 large leaves Romaine lettuce

Salt and freshly ground black pepper to taste

Dash of ground cumin (optional)

1/4 cup avocado, chopped

2 tsp. Sriracha (or other hot sauce)

1 Tbsp. chopped fresh cilantro

2 whole-wheat tortillas (about 8”)

Nutrition Facts (Per Serving)

Calories: 423

Protein: 23 grams

Carbs: 34 grams

Fat: 22 grams

 

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Mediterranean Steak Pita Wraps with Mint-Yogurt Sauce

Steak Pita wrap recipe Picture courtesy of A Cedar Spoon

The key to a great Mediterranean wrap is mixing fresh herbs with other signature ingredients like hummus and yogurt.

Here the yogurt does double duty in both the steak marinade and sauce, both of which include chopped mint. Then hummus gets spread onto the pita before it’s rolled up with fresh tomato, parsley, and hot-off-the-grill steak.

Serves 2

Ingredients

Steak:

1 lb. flank steak

2 large whole-wheat pita breads, halved

1/4 cup lemon hummus

1/2 cup fresh tomato, diced

1/4 cup fresh parsley, stems removed, chopped

Hot sauce (optional)

Yogurt Marinade:

1 cup low-fat plain yogurt

1 Tbsp. pure honey

1 Tbsp. chopped fresh mint

2 Tbsp. extra-virgin olive oil

Mint Yogurt Dressing:

1/4 cup low-fat plain yogurt

1/2 tsp. pure honey

3 Tbsp. chopped fresh mint

Salt and freshly ground black pepper to taste

Nutrition Facts (Per Serving)

Calories: 471

Protein: 40 grams

Carbs: 32 grams

Fat: 20 grams

 

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Easy Chicken Parmesan Wraps

Chicken Parmesan Wraps recipe Picture courtesy of Two Healthy Kitchens

A plate of chicken parm – especially if you’re eating out at a restaurant like Olive Garden – can have a whopping 1000 calories. But it’s not necessary to indulge in those kind of macros just to enjoy comfort food.

This classic Italian dish is made with lean chicken breast, after all, so you just have to watch the additions like cheese and tomato sauce. For under 400 calories, this wrap-style chicken parm has over 40 grams of protein and less than 15 grams of fat.

Serves 4

Ingredients

3 cups (about 13 oz.) cooked, shredded chicken breasts

1 1/2 tsp. Italian seasoning

1/2 tsp. salt

1/8 tsp. freshly ground black pepper

1 cup marinara sauce

1/4 cup finely chopped fresh basil

4 light Italian herb flatbreads

1 cup (about 4 oz.) shredded reduced-fat Italian cheese blend

Nutrition Facts (Per Serving)

Calories: 379

Protein: 45 grams

Carbs: 27 grams

Fat: 13 grams

 

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Dolmas Wrap

dolmas wrap recipe Picture courtesy of Try Caviar

Love the stuffed grape leaf appetizers at Mediterranean restaurants? Turn them into a main course with this unique wrap.

Dolmas are actually in the middle, which are then surrounded by tomato, cucumber, and feta cheese. Roll it all up in whole-wheat lavash (or any flatbread you have around), and the result is a substantial veggie wrap with a touch of tahini.

Serves 1

Ingredients

1/2 cup shredded lettuce

1/4 cup chopped cucumber

1/4 cup chopped tomato

1/4 cup low-fat plain yogurt

1 Tbsp. crumbled feta

1/8 tsp. garlic powder

1 whole-wheat lavash (or other wrap)

3 prepared dolmas

Nutrition Facts (Per Serving)

Calories: 384

Protein: 15 grams

Carbs: 66 grams

Fat: 4 grams

 

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Horseradish Roast Beef Wrap

roastbeef wrap recipe Picture courtesy of Macheesmo

Tired of pairing deli meat with cheese for lunch? Simply switch up the condiments to infuse sandwiches and wraps with new flavor.

This recipe includes the usual mayo and mustard, plus horseradish for an extra kick. It goes well with the peppery note of arugula, or you can substitute milder leafy greens like baby spinach or kale.

Serves 1

Ingredients

1 large whole-wheat tortilla

1/4 lb. roast beef, thinly sliced

2 slices pepper jack cheese

1/2 cup arugula

Handful of fresh sprouts

1 Tbsp. mayonnaise

1 Tbsp. mustard

1 tsp. horseradish

Nutrition Facts (Per Serving)

Calories: 748

Protein: 60 grams

Carbs: 39 grams

Fat: 38 grams

 

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Spicy Salmon Nori Wrap

salmon wrap recipe Picture courtesy of Be Well by Kelly

While not technically a wrap, this sushi is so oversized that it’s going to be just as filling. That’s because each sushi wrap is stuffed with half a can of salmon, half an avocado, plus a handful of other veggies like cucumber and carrot.

The best part is the nori – that’s the seaweed wrap – has hardly any calories, making it a low-carb alternative to tortillas.

To make a bigger piece for a heftier sushi wrap, dip your fingers in a bit of water and wet one edge of a nori sheet to help stick two together.

Serves 2

Ingredients

2 dried nori wraps

1 cup cooked quinoa (or brown rice)

1 can (about 6 oz.) wild boneless skinless salmon

1 avocado

1/2 cup chopped cucumber

1/2 cup shredded carrot

1 cup mixed greens

1–2 Tbsp. Sriracha

4 Tbsp. mayonnaise

1/2 Tbsp. rice wine vinegar

1 Tbsp. extra-virgin olive oil

4 Tbsp. coconut aminos

1 Tbsp. sesame seeds

Nutrition Facts (Per Serving)

Calories: 884

Protein: 31 grams

Carbs: 59 grams

Fat: 43 grams

 

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Egg & Hummus Breakfast Wrap

Egg and Hummus Wrap recipe Picture courtesy of MyFitnessPal

An awesome homemade breakfast doesn’t need to take a lot of time in the kitchen. Prep the onion and mushrooms the night before, and you can also portion out the eggs in a bowl to really speed things up.

With everything at the ready, this wrap will be finished in about 10 minutes, so you can cook a meal from scratch and sit down to savor a cup of coffee even on mornings when you have only a half hour to get out the door.

Serves 1

Ingredients

1 whole-grain tortilla

1 Tbsp. hummus (or more to taste)

1 large egg

1/4 cup egg whites

1/8 cup diced onion

2 button mushrooms, sliced

2 cups baby spinach

1 Tbsp. crumbled feta

1 Tbsp. chopped sun-dried tomatoes

Salt and freshly ground black pepper to taste

Dash of hot sauce (optional)

Nutrition Facts (Per Serving)

Calories: 290

Protein: 22 grams

Carbs: 27 grams

Fat: 11 grams

 

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Spinach-Feta Wrap

spinach and feta wrap recipe Picture courtesy of PopSugar

You can save money in the morning by making coffee at home. But since you’re not going to Starbucks, you’ll have to take care of breakfast too.

Luckily it doesn’t take long to throw together a spinach wrap that tastes a lot like the one from the coffee chain – only fresher and more flavorful.

There’s minimal prep work involved, including slicing mushrooms and washing spinach, and then you’re basically making scrambled eggs before rolling everything up in a tortilla.

Serves 1

Ingredients

1 small whole-wheat tortilla (about 7”)

1/4 cup sliced mushrooms

1/4 tsp. freshly ground black pepper

2 cups fresh spinach

1 large egg, lightly whisked

1 egg white

2 Tbsp. crumbled low-fat feta

1 Tbsp. sun-dried tomatoes, chopped

Nutrition Facts (Per Serving)

Calories: 252

Protein: 16 grams

Carbs: 23 grams

Fat: 11 grams

 

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Curried Pork Salad Wraps

pork wraps recipe Picture courtesy of Big Flavors from a Tiny Kitchen

Instead of serving chicken salad at a potluck or barbecue, make a batch of curried pork.

With pistachios and raisins, this salad has a wow factor that chicken and mayo can’t beat. It’ll be the star of the spread, especially with several ways to serve it.

Curried pork salad is flavorful enough to enjoy eating plain, or turn it into a wrap for a more substantial and portable meal.

Serves 4

Ingredients

2 tsp. extra-virgin olive oil

1 lb. pork tenderloin, trimmed of fat, cut into bite-sized pieces

2 tsp. curry powder

1/2 tsp. salt

1/4 cup chopped celery

1/4 cup chopped dry-roasted pistachios, unsalted

1/4 cup raisins

3 Tbsp. non-fat plain yogurt

3 Tbsp. mayonnaise

4 lavash flatbreads

8 butter lettuce leaves

12 slices tomato

Nutrition Facts (Per Serving)

Calories: 446

Protein: 33 grams

Carbs: 43 grams

Fat: 17 grams

 

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Black Bean & Walnut Lettuce Wraps

taco lettuce wraps recipe Picture courtesy of Amuse Your Bouche

These taco-style lettuce wraps look like they’re loaded with ground beef and beans, but they’re actually vegan.

That doesn’t mean these wraps aren’t filling, however, since in this recipe the meat is replaced with ground walnuts. That gives these vegan wraps over 20 grams of plant-based protein per serving, plus healthy fats to keep you full for hours.

Serves 2

Ingredients

3/4 cup walnuts

1 Tbsp. extra-virgin olive oil

1/2 tsp. smoked paprika

1/2 tsp. hot chili powder

1/4 tsp. ground cumin

1 can (14.5 oz.) black beans, drained and rinsed

3 spring onions, sliced

Juice of 1/2 lime

6 large lettuce leaves

Nutrition Facts (Per Serving)

Calories: 520

Protein: 22 grams

Carbs: 37 grams

Fat: 36 grams

 

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Chicken & Apple Salad Lettuce Cups

chicken waldorf wraps recipe Picture courtesy of Brown Sugar

Turn Waldorf salad into finger food with these lettuce wraps, which take less than an hour to assemble even if you’re starting with uncooked chicken.

While the lightly seasoned tenders bake in the oven, roughly chop the apples and celery. Then mix together a quick and creamy dressing with mayo, mustard, and Greek yogurt sweetened with a touch of honey.

Serves 4

Ingredients

14 oz. chicken tenderloin strips

1 large green apple, cut into chunks

1 large red apple, cut into chunks

1 1/4 cup red seedless grapes, halved

2 stalks celery, diced

1/2 cup walnuts

4 large lettuce leaves

2 Tbsp. lite mayonnaise

2 Tbsp. Dijon mustard

2 Tbsp. non-fat plain Greek yogurt

1 tsp. pure honey

Salt and freshly ground black pepper to taste

Nutrition Facts (Per Serving)

Calories: 336

Protein: 29 grams

Carbs: 29 grams

Fat: 14 grams

 

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Tuna Salad Collard Wraps

Tuna Salad Wrap recipe Picture courtesy of In Sonnet’s Kitchen

Reinvent the tuna wrap with this version that’s loaded with healthy greens.

It still starts with canned tuna for a quick, convenient meal. But then for creaminess an avocado is mashed up to mix in, plus celery, parsley, and green onions.

And that’s not even all the green veggies. This healthy, mayo-free tuna salad is served up in a wrap of collard greens. So instead of carbs from something like a tortilla, you’re getting vitamins A and C in a fresh, practically zero-calorie package.

Serves 4

Ingredients

2 cans (5 oz. each) tuna packed in water

1 avocado, mashed

2 Tbsp. mustard

4 stalks celery, diced

1/4 cup parsley, chopped

2 Tbsp. fresh lemon juice

2 green onions, diced

1/4 red onion, diced

Salt and freshly ground black pepper to taste

1 bunch collard greens

Nutrition Facts (Per Serving)

Calories: 232

Protein: 20 grams

Carbs: 9 grams

Fat: 14 grams

 

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Chickpea Salad Wraps

chickpea wrap recipe Picture courtesy of Oh She Glows

This wrap isn’t just a great option for vegetarians. Since not everyone is into the texture of chicken salad, chickpeas can be a great alternative filling that feels more substantial yet has fewer calories.

The garbanzo beans are mixed with crisp ingredients like celery, red onion, and dill pickle. And you can add either toasted sunflower seeds or chopped nuts for crunch.

Serves 3

Ingredients

1 can (15 oz.) chickpeas

1/2 cup chopped celery

2 Tbsp. chopped red onion

3 Tbsp. chopped dill pickle (about 1 spear)

1 Tbsp. minced fresh dill

1 clove garlic, minced

1/2 tsp. yellow mustard

2 Tbsp. fresh lemon juice

1/4 cup toasted sunflower seeds (or walnuts)

Salt and freshly ground black pepper to taste

Nutrition Facts (Per Serving)

Calories: 254

Protein: 10 grams

Carbs: 40 grams

Fat: 7 grams

 

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Thai Basil Turkey Lettuce Wraps

Chicken Lettuce Wrap recipe Picture courtesy of Steamy Kitchen

Turkey can be just as flavorful and mouth-watering as red meat when it’s paired with a robust sauce. These lettuce wraps take inspiration from Thailand with flavors of ginger, peanut, and basil.

Since that sauce has so much going on, the rest of the filling can be simple: leftover turkey or chicken, cucumber, and shredded lettuce. And for even more crunch, sprinkle on some chopped peanuts before folding the filling into a big piece of lettuce.

Serves 4

Ingredients

Peanut Sauce:

3 Tbsp. dry-roasted peanuts, chopped

3 Tbsp. chopped fresh basil

1/2 cup poppyseed salad dressing

1 Tbsp. light soy sauce

1 tsp. grated fresh ginger

1 clove garlic, minced

2 Tbsp. rice vinegar

2 Tbsp. water

Salad:

1 cucumber

1/2 red bell pepper

3 cups (about 13 oz.) cooked, shredded turkey breast

8 large Boston lettuce leaves

2 Tbsp. chopped peanuts (optional garnish)

Nutrition Facts (Per Serving)

Calories: 249

Protein: 22 grams

Carbs: 15 grams

Fat: 12 grams

 

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Almond Chutney Chicken Lettuce Wraps

chicken wettuce wrap recipe Picture courtesy of Highlands Ranch Foodie

These wraps start with a roast chicken, which takes about an hour in the oven. Or pick up a rotisserie chicken from the store, keeping in mind you might have to adjust the ingredient amounts to size.

Either way, once you have shredded chicken, this filling comes together quickly with mango chutney, jalapenos, and sweet onion.

These chicken wraps have big flavor but are easy to assemble for all levels of home cooks. That’s a theme you’ll find in the The Splendid Table: How to Eat Supper cookbook.

The author Lynne Rossetto Kasper promises, “For the times when you don’t want to cook, this book will serve you well.”

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Serves 8

Ingredients

3 lb. roasted chicken

1 medium sweet onion, diced

Zest of 1 lemon

Juice of 3 lemons

2 jalapenos, deseeded and minced

1 jar (9 oz.) mango chutney

1/2 cup mayonnaise

Salt and freshly ground black pepper to taste

3 large stalks celery, diced

1 cup salted almonds, coarsely chopped

1 head Bibb lettuce leaves, separated, washed, and dried

1 bunch fresh basil, washed and dried

1 bunch cilantro, washed and dried

8 radishes, thinly sliced

1 large cucumber, peeled and sliced into rounds

Nutrition Facts (Per Serving)

Calories: 523

Protein: 53 grams

Carbs: 25 grams

Fat: 24 grams

 

GET THE RECIPE 

 

 

Chinese-Style Lettuce Wraps

chinese lettuce wrap recipe Picture courtesy of Taste Hong Kong

Forget about P.F. Chang’s lettuce wraps, and make the real deal at home. These might look familiar, but they’re not based on the restaurant dish.

This recipe is straight out of a Hong Kong kitchen. Rather than getting the Chinese flavor from just soy sauce, the robust flavor comes from dried oysters, fresh ginger, and water chestnuts.

Popular in Hong Kong and considered a New Year’s delicacy, dried oysters can be found at Asian grocers, but since they’re added to this recipe for umami flavor, you could use dried mushrooms instead.

Serves 1

Ingredients

8 leaves Iceberg lettuce

3.5 oz. ground pork (about 90% lean)

5–6 pieces dried oyster

5–6 water chestnuts

1 tsp. garlic, minced

1 tsp. ginger, minced

1/2 tsp. salt

1/2 tsp. granulated sugar

1 tsp. oyster sauce

1 Tbsp. water

Pinch of ground white pepper

Splash of cooking wine

Nutrition Facts (Per Serving)

Calories: 356

Protein: 27 grams

Carbs: 38 grams

Fat: 11 grams

 

GET THE RECIPE

 

 

Greek Chicken Wrap

Greek Chicken Wrap Recipe Picture courtesy of Taste and Tell

When you need convenience food but want to avoid takeout, it’s wraps to the rescue. They can usually be assembled pretty fast, and for the ultimate quick eats, the filling can be made ahead of time.

This Greek chicken salad has tomatoes, cucumber, olives, and feta – all things that’ll keep for a couple days once prepared. Then you just have to spread hummus onto a wrap, add filling, and either head out the door with a light lunch in tow, or immediately wolf down a couple of these for dinner.

Serves 6

Ingredients

2 cups (about 9 oz.) cooked, shredded chicken breast

1 cup grape tomatoes, halved

2 small cucumbers, chopped

3 Tbsp. Kalamata olives, roughly chopped

2 Tbsp. crumbled feta

1 1/2 Tbsp. fresh lemon juice

1 Tbsp. chopped fresh oregano

1 Tbsp. extra-virgin olive oil

Pinch of red pepper flakes

6 Tbsp. plain hummus

6 large whole-wheat tortillas (about 8”)

Nutrition Facts (Per Serving)

Calories: 262

Protein: 18 grams

Carbs: 28 grams

Fat: 10 grams

 

GET THE RECIPE 

 

 

Buffalo Cauliflower Lettuce Wraps

Cauliflower wrap recipe Picture courtesy of The Kitchn

Whether you want a light snack with bold flavor, or you need some carnivore-friendly vegetarian options to serve when having friends over on game day, this version of Buffalo chicken will make everyone’s taste buds happy.

And since these spicy lettuce wraps are a lot less involved than frying up wings at home, this recipe is a fast, low-calorie way to satisfy cravings without going to a restaurant.

Serves 4

Ingredients

1 small head cauliflower (about 2 lbs.)

2 Tbsp. extra-virgin olive oil

1/4 tsp. salt

1/3 cup Frank’s red hot sauce

2 Tbsp. unsalted butter

8 small leaves iceberg lettuce

1 stalk celery, thinly sliced crosswise

1/2 cup crumbled blue cheese

Nutrition Facts (Per Serving)

Calories: 219

Protein: 8 grams

Carbs: 13 grams

Fat: 17 grams

 

GET THE RECIPE 

 

 

Dilled Shrimp & Egg Salad Wraps

egg salad wrap recipe Picture courtesy of Tablespoon

Egg salad can make a healthy lunch, but it doesn’t always have as much protein as you need.

One hard-boiled egg has just 6 grams of protein – a good start, but not as much as a muscle-building meal plan requires. But if you add some cooked shrimp, such as leftovers from the night before, then this light breakfast packs in about 20 grams of protein in less than 300 calories.

Serves 4

Ingredients

4 hard-boiled eggs, chopped

1 cup (about 6 oz.) chopped cooked shrimp

1 Tbsp. chopped fresh dill

2 Tbsp. finely chopped red onion

3 Tbsp. creamy mustard-mayonnaise sauce

1/4 tsp. salt

4 flour tortillas (about 8”)

2 cups shredded lettuce

Nutrition Facts (Per Serving)

Calories: 275

Protein: 19 grams

Carbs: 24 grams

Fat: 11 grams

 

GET THE RECIPE

 

 

What do you think of these wrap recipes? Have anything else to share? Let me know in the comments below!

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  • Mark Bedoya

    I can never find such low calorie tortillas even the wheat ones are at least 170cal each.

    • Jérôme Mastio

      Check the brand Fit & Active from Aldi. They are making flatbread that are 90 calories. To me, this shop is simply underestimated because people think that it’s cheap so they will not find their stuff. But take a look once and you will be amazed by the amount of articles that have the same nutritional values that the original brand.

      • Mark Bedoya

        Ill look them up thanks for the tip!

  • Alexander Mitov

    Hey Mike,
    How would you comment on the safety of 5-HTP which is in Phoenix?
    It has been linked to valve damage. Have you taken that into account when including it in your fat burner?

    http://www.ncbi.nlm.nih.gov/pubmed/15781732
    https://www.reddit.com/r/Nootropics/comments/13vr5r/been_taking_5htp_for_3_months_how_worried_should/
    https://www.reddit.com/r/DrugNerds/comments/xlak8/5htp_heart_valve_damage_and_mdma_neurotoxicity/

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