Wraps are quick, portable, and easy to fill with good ingredients. Here are ten healthy ones you can make at home for lunch, dinner, or a snack, each easy to adapt to what you have.
- Grilled Chicken Caesar Wrap
- Avocado and Black Bean Wrap
- Tofu and Veggie Wrap
- Turkey and Cranberry Wrap
- Greek Salad Wrap
- Shrimp and Mango Wrap
- Chicken and Mango Wrap
- Veggie Wrap with Hummus
- BBQ Chicken Wrap
- Egg and Veggie Wrap (Breakfast Burrito)
1. Grilled Chicken Caesar Wrap
Season chicken breasts and grill them through, then slice into strips. Spread Caesar dressing on a tortilla, add the chicken and shredded romaine, roll tightly, and slice in half on the diagonal.
2. Avocado and Black Bean Wrap
Mash a ripe avocado on a tortilla. Top with rinsed black beans, diced tomatoes, and shredded lettuce, then roll and slice. A drizzle of hot sauce or salsa works well on top.
3. Tofu and Veggie Wrap
Press extra firm tofu to remove the moisture, cube it, and sauté it with vegetables like bell peppers, onions, and mushrooms. Spread hummus on a tortilla, add the tofu and vegetables, roll, and slice.
4. Turkey and Cranberry Wrap
Spread cranberry sauce on a tortilla and top with sliced turkey, diced avocado, and shredded lettuce. Roll and slice. Cream cheese or goat cheese underneath adds extra flavor.
5. Greek Salad Wrap
Mix diced tomatoes, cucumbers, red onions, olives, and crumbled feta. Spread tzatziki on a tortilla, add the salad, roll, and slice.
6. Shrimp and Mango Wrap
Cook shrimp in a little oil with your favorite spices. Spread mayonnaise or mango chutney on a tortilla, top with the shrimp and diced mango, roll, and slice.
7. Chicken and Mango Wrap
Grill seasoned chicken breasts and slice into thin strips. Spread mayonnaise or mango chutney on a tortilla, add the chicken and diced mango, roll, and slice.
8. Veggie Wrap with Hummus
Spread hummus on a tortilla and pile on vegetables: bell peppers, onions, mushrooms, shredded lettuce. Roll and slice. Grilled chicken or tofu adds protein.
9. BBQ Chicken Wrap
Spread BBQ sauce on a tortilla and top with grilled chicken, diced red onions, and shredded lettuce. Roll and slice. Ranch or blue cheese dressing underneath is a good addition.
10. Egg and Veggie Wrap (Breakfast Burrito)
Scramble eggs with vegetables like bell peppers, onions, and mushrooms. Spread mashed avocado on a tortilla, add the eggs, roll, and slice. Deli meat or crumbled bacon adds protein.
These are starting points. Swap fillings, sauces, and spreads to suit what is in your fridge.