Title: 20 Delicious Healthy Wraps Recipes Nutritious
Wraps, wraps, everywhere! They’re the perfect meal solution for busy days when you need a quick and nutritious bite. Whether you’re in the mood for something light and refreshing or hearty and filling, there’s a wrap out there to suit your taste. In this article, we’ll explore 20 delicious and healthy wrap recipes that are sure to become staples in your diet. From classic combinations like avocado and chickpea to more adventurous pairings like peanut tofu and rainbow veggies, our list has something for everyone.
Avocado and Chickpea Veggie Wrap
This refreshing wrap is packed with creamy avocado, protein-rich chickpeas, and crunchy veggies, making it a perfect snack or meal on-the-go. With just a few simple ingredients, you can create a flavorful and nutritious treat that’s easy to customize to your taste.
Ingredients:
– 1 whole wheat tortilla
– 1/2 ripe avocado, mashed
– 1/4 cup cooked chickpeas
– 1/4 cup mixed greens (such as arugula, spinach, and lettuce)
– 1/4 cup thinly sliced red bell pepper
– 1 tablespoon hummus
– Salt and pepper to taste
– Optional: 1/4 cup crumbled feta cheese or chopped fresh cilantro for added flavor
Instructions:
1. Spread the mashed avocado along the center of the tortilla, leaving a small border around the edges.
2. Top with cooked chickpeas, mixed greens, and red bell pepper slices.
3. Drizzle hummus over the filling.
4. Season with salt and pepper to taste.
5. Add optional feta cheese or cilantro if desired.
6. Roll up the wrap tightly and slice in half.
Cooking Time: 0 minutes (just assemble and serve!)
Grilled Chicken Caesar Wrap
Transform a classic Caesar salad into a flavorful wrap with grilled chicken and crispy tortilla.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp dried oregano
– 4 large flour tortillas
– 1 cup shredded romaine lettuce
– 1/2 cup shaved Parmesan cheese
– 1/4 cup Caesar dressing
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, garlic, and oregano. Brush the mixture onto both sides of the chicken breast.
3. Grill the chicken for 5-6 minutes per side, or until cooked through. Let it rest for 5 minutes before slicing into thin strips.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble wraps by spreading Caesar dressing on each tortilla, followed by sliced chicken, romaine lettuce, and Parmesan cheese. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Spicy Black Bean and Corn Wrap
This flavorful wrap combines the warmth of black beans with the sweetness of corn and a kick of spice, all wrapped up in a crispy tortilla. Perfect for a quick lunch or dinner on-the-go!
Ingredients:
– 1 cup cooked black beans
– 1 cup frozen corn kernels, thawed
– 1/2 cup diced red bell pepper
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 large flour tortilla
– Optional toppings: shredded cheese, sliced avocado, sour cream
Instructions:
1. In a medium bowl, combine black beans, corn kernels, red bell pepper, and jalapeño.
2. In a small bowl, whisk together olive oil, lime juice, and cumin.
3. Pour the dressing over the bean mixture and stir to combine.
4. Warm the tortilla in the microwave for 20-30 seconds.
5. Assemble the wrap by spooning the black bean mixture onto the tortilla, followed by any desired toppings.
6. Serve immediately and enjoy!
Cooking Time: 10 minutes
Mediterranean Hummus and Veggie Wrap
This flavorful wrap combines creamy hummus, crunchy veggies, and soft pita bread for a satisfying snack or meal. Perfect for a quick lunch or dinner, this Mediterranean-inspired treat is packed with nutrients and delicious flavors.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1 large cucumber, sliced
– 1 bell pepper, sliced
– 1 small red onion, thinly sliced
– 1 tablespoon chopped fresh parsley
– 1 pita bread
Instructions:
1. In a blender or food processor, combine chickpeas, lemon juice, tahini, garlic, and salt. Blend until smooth.
2. With the blender running, slowly pour in olive oil until well combined.
3. Spread hummus on pita bread.
4. Top with cucumber, bell pepper, red onion, and parsley.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Turkey and Spinach Whole Wheat Wrap
A flavorful and healthy wrap filled with tender turkey, fresh spinach, and creamy hummus, all wrapped up in a crispy whole wheat tortilla.
Ingredients:
– 1 pound cooked turkey breast, sliced
– 2 cups fresh baby spinach leaves
– 2 tablespoons hummus
– 1/4 cup crumbled feta cheese (optional)
– 1 whole wheat tortilla
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick pan or griddle over medium heat.
2. Spread the hummus on one half of the tortilla, leaving a small border around the edges.
3. Arrange the sliced turkey breast on top of the hummus.
4. Add the fresh spinach leaves and crumbled feta cheese (if using) on top of the turkey.
5. Fold the other half of the tortilla over the filling to form a half-moon shape.
6. Cook for 2-3 minutes or until the tortilla is crispy and the filling is heated through.
7. Serve hot and enjoy!
Cooking Time: 5-7 minutes
Quinoa and Roasted Vegetable Wrap
A flavorful and nutritious wrap filled with roasted vegetables and quinoa, perfect for a quick and easy meal or snack.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed roasted vegetables (such as broccoli, cauliflower, carrots, bell peppers)
– 1/4 cup hummus
– 1 tablespoon olive oil
– 1 large flour tortilla
– Salt and pepper to taste
– Optional: chopped fresh herbs like parsley or cilantro
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss the mixed vegetables with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes, or until tender and lightly caramelized.
4. Spread hummus on the tortilla.
5. Add the cooked quinoa on top of the hummus.
6. Arrange the roasted vegetables on one half of the wrap.
7. Fold the other half over to enclose the filling.
8. Season with salt and pepper to taste.
9. Garnish with chopped fresh herbs, if desired.
Cooking Time: 25-30 minutes
Greek Yogurt Chicken Salad Wrap
A refreshing twist on traditional chicken salad, this Greek yogurt-based recipe adds a tangy and creamy touch to your wrap. Perfect for a quick lunch or dinner!
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup Greek yogurt
– 1 tablespoon lemon juice
– 1 teaspoon Dijon mustard
– 1/4 cup chopped red onion
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– 1 large flour tortilla
– Lettuce leaves (optional)
Instructions:
1. In a medium bowl, combine chicken, Greek yogurt, lemon juice, Dijon mustard, salt, and pepper. Mix until smooth.
2. Stir in red onion, feta cheese, and parsley.
3. Lay the tortilla flat and spread the chicken salad mixture evenly across the center of the wrap.
4. Add lettuce leaves if desired.
5. Roll up the wrap tightly and serve immediately.
Cooking Time: 10 minutes
Rainbow Veggie and Tofu Wrap
Rainbow Veggie and Tofu Wrap: A vibrant and nutritious wrap filled with colorful vegetables, crispy tofu, and creamy hummus.
Ingredients:
– 1 whole wheat tortilla
– 1/2 cup firm tofu, drained and cubed
– 1 cup mixed colored bell peppers (orange, yellow, red), sliced
– 1 cup shredded carrots
– 1/4 cup chopped fresh cilantro
– 2 tbsp hummus
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or griddle over medium-high heat.
2. Cook the tofu for 3-4 minutes on each side, until crispy and golden.
3. In a separate pan, sauté the bell peppers and carrots for 5-6 minutes, until tender.
4. Spread the hummus on the tortilla, leaving a small border around the edges.
5. Add the cooked tofu, bell pepper mixture, and cilantro to the center of the wrap.
6. Season with salt and pepper to taste.
7. Roll up the wrap tightly and slice in half.
Cooking Time: 15-20 minutes
Southwest Sweet Potato and Black Bean Wrap
This recipe combines the natural sweetness of sweet potatoes with the savory flavor of black beans, all wrapped up in a crispy tortilla. Perfect for a quick and satisfying meal.
Ingredients:
– 2 large sweet potatoes, baked and diced
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 4 whole wheat tortillas
– Shredded cheese (optional)
– Salsa, sour cream, and cilantro (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Bake sweet potatoes for 45-60 minutes or until tender.
2. In a large skillet, heat olive oil over medium-high heat. Add onion and garlic; cook until onion is translucent.
3. Add cumin, salt, and pepper; stir to combine.
4. Add black beans and cooked sweet potatoes; stir to combine.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble wraps by spooning the bean and sweet potato mixture onto each tortilla. Top with cheese, salsa, sour cream, and cilantro if desired.
Cooking Time: 45-60 minutes (sweet potatoes) + 10-15 minutes (wrap assembly)
Asian-Inspired Peanut Tofu Wrap
A flavorful and nutritious wrap that combines the creaminess of peanut sauce with the crunch of vegetables and the tender bite of tofu. This recipe is perfect for a quick lunch or dinner.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons peanut butter
– 2 tablespoons soy sauce
– 1 tablespoon honey
– 1/4 cup water
– 1 tablespoon sesame oil
– 1/4 teaspoon red pepper flakes (optional)
– 1 large flour tortilla
– Assorted vegetables: shredded carrots, bean sprouts, sliced bell peppers, chopped cilantro
Instructions:
1. In a small saucepan, combine peanut butter, soy sauce, honey, water, sesame oil, and red pepper flakes (if using). Whisk until smooth and bring to a simmer over medium heat.
2. Cook tofu in the peanut sauce for 3-4 minutes or until coated.
3. Warm tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
4. Assemble wrap by spreading tofu mixture onto the center of the tortilla, leaving a small border around the edges.
5. Add assorted vegetables on top of the tofu.
6. Fold bottom half of the tortilla up over the filling, then fold in sides and roll into a neat wrap.
Cooking Time: 10-12 minutes
Kale and White Bean Wrap with Tahini Dressing
This healthy wrap combines the creaminess of white beans with the earthy flavor of kale, all wrapped up in a crispy whole wheat tortilla. A dollop of tangy tahini dressing adds a rich and satisfying finish.
Ingredients:
– 1 cup cooked cannellini beans
– 2 cups curly kale, stems removed and discarded, leaves chopped
– 1/4 cup chopped red onion
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– 1 whole wheat tortilla
– Tahini dressing (see below)
Tahini Dressing:
– 2 tablespoons tahini
– 2 tablespoons lemon juice
– 1 garlic clove, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F.
2. In a large bowl, massage kale with olive oil until tender. Add chopped onion and cooked beans; toss to combine.
3. Warm tortilla in the oven for 5 minutes.
4. Assemble wrap by spreading tahini dressing on tortilla, followed by the kale mixture. Top with feta cheese (if using).
5. Serve immediately.
Cooking Time: 10-12 minutes
BBQ Tempeh and Coleslaw Wrap
A flavorful twist on traditional wraps, this BBQ tempeh and coleslaw wrap is a game-changer for vegetarians and meat-lovers alike. Crispy tempeh, tangy coleslaw, and creamy hummus come together in perfect harmony.
Ingredients:
– 1 block of tempeh
– 1/4 cup BBQ sauce
– 1 tablespoon olive oil
– 2 cups mixed greens (lettuce, spinach, etc.)
– 1 cup coleslaw mix (shredded cabbage, carrots, etc.)
– 2 tablespoons hummus
– Whole wheat tortilla wrap
Instructions:
1. Preheat oven to 375°F.
2. Cut the tempeh into small pieces and toss with olive oil, BBQ sauce, and a pinch of salt.
3. Bake for 15-20 minutes or until crispy.
4. Meanwhile, prepare the coleslaw by mixing the shredded cabbage and carrots with a squeeze of lemon juice and a pinch of salt.
5. Spread hummus on the tortilla wrap, followed by the baked tempeh, mixed greens, and coleslaw.
6. Roll up the wrap tightly and slice in half.
Cooking Time: 20-25 minutes
Lentil and Roasted Red Pepper Wrap
This flavorful wrap combines the nutty taste of lentils with the sweetness of roasted red peppers, all wrapped up in a crispy whole wheat tortilla. Perfect for a quick and satisfying lunch or snack!
Ingredients:
– 1 cup cooked lentils
– 2 roasted red peppers (see note), diced
– 1/4 cup chopped fresh cilantro
– 1 tablespoon olive oil
– 1 teaspoon lemon juice
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. In a medium bowl, combine cooked lentils, roasted red peppers, and chopped cilantro.
2. Drizzle with olive oil and lemon juice; season with salt and pepper.
3. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Spoon the lentil mixture onto one half of the tortilla, leaving a small border around the edges.
5. Fold the tortilla in half to enclose the filling.
6. Serve immediately.
Cooking Time: 10 minutes
Egg Salad with Spinach Wrap
This classic egg salad recipe gets a refreshing twist by wrapping it in crisp spinach leaves. Perfect for a quick and easy lunch or snack, this flavorful combination will satisfy your cravings.
Ingredients:
– 4 large eggs, hard-boiled and chopped
– 1/2 cup plain Greek yogurt
– 1 tablespoon Dijon mustard
– 1 teaspoon chopped fresh dill
– Salt and pepper to taste
– 4 large spinach leaves
– 1 tablespoon hummus (optional)
Instructions:
1. In a medium bowl, combine the chopped eggs, Greek yogurt, Dijon mustard, salt, and pepper. Mix until smooth.
2. Stir in the chopped fresh dill.
3. Lay out the spinach leaves on a flat surface. Place about 1/4 cup of the egg salad mixture onto the center of each leaf.
4. Fold the leaves over the filling to form a neat package.
5. Serve immediately, or refrigerate for up to 2 hours before serving. If desired, drizzle with hummus for an extra burst of flavor.
Cooking Time: 10 minutes
Falafel and Cucumber Yogurt Wrap
This refreshing wrap combines crispy falafel, cool cucumber, and creamy yogurt for a satisfying snack or meal.
Ingredients:
– 1 cup cooked falafel (store-bought or homemade)
– 2 large cucumbers, peeled and thinly sliced
– 1/4 cup plain Greek yogurt
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 whole wheat pita bread
– Fresh parsley leaves for garnish
Instructions:
1. Cut the falafel into bite-sized pieces.
2. In a bowl, combine the sliced cucumber, yogurt, lemon juice, salt, and pepper. Mix well.
3. Warm the pita bread by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Assemble the wrap by spreading the cucumber-yogurt mixture onto the warmed pita, then adding the falafel pieces on top.
5. Garnish with parsley leaves and serve.
Cooking Time: 10 minutes
Teriyaki Salmon and Avocado Wrap
This recipe combines the rich flavors of teriyaki salmon with the creamy texture of avocado, all wrapped up in a crispy tortilla. Perfect for a quick and satisfying lunch or dinner.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup teriyaki sauce
– 2 ripe avocados, sliced
– 4 large flour tortillas
– 1 cup mixed greens
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper and place the salmon fillets.
3. Brush the top of each fillet with teriyaki sauce and season with salt and pepper.
4. Bake for 12-15 minutes or until cooked through.
5. Meanwhile, warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble the wraps by placing a piece of salmon on each tortilla, followed by a slice of avocado and some mixed greens.
7. Serve immediately.
Cooking Time: 12-15 minutes (salmon) + 20-30 seconds (tortillas)
Zucchini and Carrot Ribbon Wrap
Transform your lunch with this colorful and nutritious wrap! The sweetness of carrots and zucchinis pairs perfectly with the savory flavors of hummus and herbs.
Ingredients:
– 1 large zucchini
– 2 medium-sized carrots
– 1/4 cup hummus
– 1 tablespoon olive oil
– 1 tablespoon chopped fresh parsley
– 1 teaspoon lemon juice
– Salt and pepper to taste
– 1 whole wheat tortilla (large)
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Slice the zucchini into thin strips, about 1/8 inch thick.
3. Peel the carrots and slice them into similar thin strips as the zucchinis.
4. In a large bowl, toss the zucchini and carrot strips with olive oil, parsley, lemon juice, salt, and pepper until well combined.
5. Spread hummus on the tortilla, leaving a 1-inch border around the edges.
6. Arrange the zucchini and carrot mixture on top of the hummus, creating a ribbon-like pattern.
7. Roll the wrap tightly, slice in half if desired, and serve.
Cooking Time: 15-20 minutes (depending on your oven)
Buffalo Cauliflower and Ranch Wrap
Get ready for a flavor explosion with this spicy and savory wrap! Crunchy cauliflower florets get tossed in buffalo sauce, then wrapped in a crispy tortilla with creamy ranch dressing and melted cheddar cheese.
Ingredients:
– 1 head of cauliflower
– 1/2 cup buffalo sauce
– 1 tablespoon olive oil
– 4 large flour tortillas
– 2 cups shredded cheddar cheese
– 1/2 cup ranch dressing
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse cauliflower and remove leaves, stem, and florets.
3. Toss cauliflower with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
4. In a bowl, mix buffalo sauce and roasted cauliflower. Toss to coat.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 30 seconds.
6. Assemble wraps by spreading ranch dressing on each tortilla, then adding buffalo cauliflower mixture and shredded cheese.
Cooking Time: 25 minutes
Pesto Chicken and Sundried Tomato Wrap
This flavorful wrap combines juicy chicken, creamy pesto, and sweet sundried tomatoes, all wrapped up in a crispy tortilla. Perfect for a quick lunch or dinner!
Ingredients:
– 1 boneless, skinless chicken breast
– 2 tbsp pesto
– 1/4 cup sundried tomatoes, chopped
– 1 large flour tortilla
– 1/4 cup shredded mozzarella cheese
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together pesto and chicken breast. Season with salt and pepper.
3. Place the chicken mixture on one half of the tortilla, leaving a small border around the edges.
4. Top with chopped sundried tomatoes and shredded mozzarella cheese.
5. Fold the other half of the tortilla over the filling to form a half-moon shape.
6. Bake for 12-15 minutes or until the chicken is cooked through and the cheese is melted.
Cooking Time: 12-15 minutes
Roasted Beet and Goat Cheese Wrap
Savor the sweet and earthy flavors of roasted beets paired with creamy goat cheese in this easy-to-make wrap. Perfect for a quick lunch or dinner, this recipe is a delightful combination of textures and tastes.
Ingredients:
– 2 large beets
– 1/4 cup olive oil
– Salt and pepper to taste
– 1/2 cup crumbled goat cheese
– 1 large flour tortilla
– Fresh arugula leaves (optional)
– Lemon wedges (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap beets in foil and roast for 45-50 minutes, or until tender.
3. Let cool, then peel and slice into wedges.
4. In a small bowl, mix goat cheese with a pinch of salt and pepper.
5. Place tortilla on a flat surface. Arrange beet slices down the center of the tortilla, leaving a 1-inch border.
6. Top beets with crumbled goat cheese.
7. Add fresh arugula leaves and lemon wedges if desired.
8. Fold bottom half of tortilla up over filling, then fold in sides and roll into a neat wrap.
Cooking Time: 45-50 minutes (roasting time) + 5 minutes to assemble the wrap.
Summary
Get ready to wrap up your mealtime with these 20 delicious and healthy recipes! From classic combos like avocado and chickpea, to international flavors like Asian-inspired peanut tofu, there’s something for everyone. These nutritious wraps are packed with protein, fiber, and vitamins from veggies like kale, spinach, and bell peppers. Plus, many are gluten-free, vegan, or vegetarian-friendly. Whether you’re looking for a quick lunch or a satisfying dinner, these recipes will keep you wrapped up in flavor!
