Are you looking for a quick, easy, and healthy meal solution? Look no further than low-calorie wraps! These delicious and nutritious meals can be customized to suit your dietary needs and preferences. Whether you’re a vegetarian, vegan, or just looking for a guilt-free lunch option, we’ve got you covered.
In this article, we’ll explore 18 mouth-watering low-calorie wrap recipes that are sure to satisfy your cravings while keeping your calorie count in check. From classic combinations like grilled chicken and avocado to more adventurous options like spicy tuna and cucumber, there’s something for everyone on this list. So go ahead, get wrapped up, and start cooking!
Grilled Chicken and Avocado Lettuce Wrap
A refreshing and flavorful wrap that combines the smokiness of grilled chicken with the creaminess of avocado, all wrapped up in crisp lettuce leaves. This easy-to-make recipe is perfect for a quick lunch or dinner.
Ingredients:
• 1 lb boneless, skinless chicken breast
• 2 ripe avocados, sliced
• 4 large lettuce leaves (Romaine or Butter lettuce work well)
• 2 tbsp olive oil
• Salt and pepper to taste
• Optional: red onion, tomato, cilantro for added flavor
Instructions:
1. Preheat grill to medium-high heat.
2. Season chicken with salt and pepper; grill for 5-6 minutes per side, or until cooked through.
3. Meanwhile, slice the avocados and prepare the lettuce leaves.
4. Assemble wraps by placing grilled chicken, avocado slices, and a few lettuce leaves on each wrap.
5. Drizzle with olive oil and add any optional toppings (red onion, tomato, cilantro).
6. Serve immediately and enjoy!
Cooking Time: 12-15 minutes
Spicy Tuna and Cucumber Low Calorie Wrap
This refreshing wrap combines the flavors of spicy tuna with crunchy cucumber and creamy avocado, all wrapped up in a whole wheat tortilla. Perfect for a quick and healthy lunch or snack.
Ingredients:
– 1/2 cup cooked tuna
– 1/4 cup diced cucumber
– 1/4 cup diced avocado
– 1 tablespoon soy sauce
– 1 tablespoon sriracha
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. In a medium bowl, mix together tuna, soy sauce, sriracha, and lemon juice.
2. Arrange cucumber slices on the center of the tortilla.
3. Spoon tuna mixture over cucumber.
4. Top with avocado slices.
5. Fold bottom half of the tortilla up over the filling, then fold in sides and roll into a neat wrap.
6. Serve immediately.
Cooking Time: 10 minutes
Vegan Black Bean and Spinach Wrap
Vegan Black Bean and Spinach Wrap Recipe
A flavorful and nutritious wrap that combines the creaminess of black beans with the freshness of spinach, all wrapped up in a whole wheat tortilla.
Ingredients:
– 1 can black beans, drained and rinsed
– 1 cup fresh spinach leaves
– 1/2 cup diced red bell pepper
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 whole wheat tortilla
– Optional: sliced avocado, sour cream, or salsa for added flavor
Instructions:
1. In a medium pan, heat the olive oil over medium heat.
2. Add the black beans, cumin, salt, and pepper. Cook for 2-3 minutes, stirring occasionally.
3. Add the diced red bell pepper and cook for an additional 2 minutes.
4. Stir in the fresh spinach leaves until wilted.
5. Warm the whole wheat tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
6. Assemble the wrap by spreading the black bean mixture down the center of the tortilla, leaving a small border around the edges.
Cooking Time: 10-12 minutes
Turkey and Hummus Collard Green Wrap
A delicious and healthy twist on traditional wraps, this recipe combines the savory flavor of turkey with the creamy goodness of hummus and the earthy taste of collard greens.
Ingredients:
– 1 cup cooked turkey breast
– 2 tablespoons hummus
– 2 cups collard green leaves, stems removed
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Spread a layer of hummus on each collard green leaf.
3. Add sliced turkey breast on top of the hummus.
4. Sprinkle feta cheese, if using.
5. Fold the collard green leaves to create a neat wrap.
6. Drizzle with olive oil and season with salt and pepper.
7. Serve immediately.
Cooking Time: 5-7 minutes
Greek Yogurt Chicken Salad Wrap
A refreshing twist on classic chicken salad, this Greek yogurt-based recipe combines tender chicken, crunchy veggies, and tangy feta cheese in a flavorful wrap.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup Greek yogurt
– 1 tablespoon lemon juice
– 1/4 cup chopped cucumber
– 1/4 cup chopped red bell pepper
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– 1 large flour tortilla
Instructions:
1. In a medium bowl, mix together chicken, Greek yogurt, lemon juice, salt, and pepper until well combined.
2. Stir in cucumber, red bell pepper, feta cheese, and parsley.
3. Lay the tortilla flat and spoon the chicken mixture onto the center of the wrap.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll up to form a neat wrap.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes (prep time) + assembly
Zucchini and Carrot Veggie Wrap
A flavorful and healthy wrap filled with sautéed zucchini, carrots, and spices, perfect for a quick lunch or snack.
Ingredients:
– 1 medium zucchini, sliced
– 2 medium carrots, peeled and grated
– 1/4 cup olive oil
– 1 tablespoon lemon juice
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 large flour tortilla
– Optional: avocado, hummus, or feta cheese for added flavor
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the sliced zucchini and grated carrots. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender and lightly browned.
3. Add the lemon juice, cumin, salt, and pepper to the skillet. Stir to combine.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
5. Spoon the vegetable mixture onto the center of the tortilla, leaving a small border around the edges.
6. Add any desired toppings (avocado, hummus, or feta cheese).
7. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll the wrap up tightly.
Cooking Time: 15-20 minutes
Egg White and Spinach Breakfast Wrap
Kickstart your day with a nutritious and flavorful breakfast wrap packed with protein-rich egg whites and nutrient-dense spinach.
Ingredients:
– 2 large egg whites
– 1 cup fresh spinach leaves, chopped
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 whole wheat tortilla (6-8 inches)
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. In a bowl, whisk together egg whites until frothy. Add chopped spinach and mix well.
3. Pour the egg mixture into the preheated skillet and cook for 3-4 minutes or until almost set.
4. Flip the omelette and cook for an additional minute.
5. Warm the tortilla in the microwave for 10-15 seconds.
6. Place the cooked omelette onto the tortilla, season with salt and pepper to taste.
7. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
Cooking Time: 8-10 minutes
Shrimp and Mango Salsa Lettuce Wrap
This refreshing wrap combines succulent shrimp with sweet mango salsa, crunchy lettuce, and crispy tortilla for a flavorful and healthy snack or meal.
Ingredients:
– 1/2 cup cooked and chilled shrimp
– 1 ripe mango, diced
– 1/4 cup red onion, finely chopped
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons fresh lime juice
– Salt and pepper to taste
– 4 large lettuce leaves
– 4 corn tortillas
– Optional: avocado slices, cilantro, or queso fresco for added flavor
Instructions:
1. In a medium bowl, combine shrimp, mango, red onion, jalapeño, and lime juice. Season with salt and pepper to taste.
2. Lay a large lettuce leaf flat on a surface. Place 1/4 cup of the shrimp-mango mixture in the center of the lettuce.
3. Top with a corn tortilla, then fold the lettuce over the filling to create a wrap.
4. Repeat with remaining ingredients. Serve immediately and enjoy!
Cooking Time: 5 minutes
Mediterranean Chickpea and Feta Wrap
Wrap up the flavors of the Mediterranean with this tasty and healthy wrap, filled with chickpeas, feta cheese, and fresh herbs.
Ingredients:
– 1 large flour tortilla
– 1/2 cup cooked chickpeas
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix together chickpeas, feta cheese, parsley, and mint.
3. Place the tortilla on a baking sheet lined with parchment paper.
4. Spoon the chickpea mixture onto the center of the tortilla, leaving a 1-inch border around the edges.
5. Drizzle with olive oil and season with salt and pepper to taste.
6. Roll up the wrap tightly, then bake for 10-12 minutes or until the cheese is melted and the tortilla is crispy.
Cooking Time: 10-12 minutes
Cauliflower Rice and Tofu Wrap
This recipe combines the flavors of roasted cauliflower rice with crispy tofu and fresh herbs, all wrapped up in a whole wheat tortilla. Perfect for a quick and easy lunch or dinner!
Ingredients:
– 1 head of cauliflower
– 1/2 cup firm tofu, drained and crumbled
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 4 whole wheat tortillas
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets and pulse in a food processor until it resembles rice.
3. In a large skillet, heat the olive oil over medium-high heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
4. Add the garlic, cumin, salt, and pepper to the skillet and cook for an additional minute.
5. Add the cauliflower “rice” to the skillet and cook until it’s tender and lightly browned, about 5-7 minutes.
6. Meanwhile, wrap a tortilla with the cooked tofu, roasted cauliflower rice, and a sprinkle of cilantro.
Cooking Time: 20-25 minutes
BBQ Tempeh and Coleslaw Wrap
Get ready for a flavorful wrap that combines the savory taste of tempeh with the sweetness of coleslaw. This BBQ-inspired treat is perfect for a quick lunch or dinner.
Ingredients:
– 1 package of tempeh, crumbled
– 2 tbsp olive oil
– 1/4 cup BBQ sauce
– 1 large flour tortilla
– Coleslaw (store-bought or homemade)
– Optional toppings: shredded lettuce, diced tomatoes, pickled red onions
Instructions:
1. Preheat your grill or grill pan to medium-high heat.
2. In a small bowl, whisk together olive oil and BBQ sauce.
3. Add the crumbled tempeh to the marinade and toss to coat.
4. Grill the tempeh for 3-4 minutes per side, or until slightly charred.
5. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble the wrap by spreading coleslaw on the tortilla, followed by the grilled tempeh, and adding any desired toppings.
Cooking Time: 10-12 minutes
Avocado and Smoked Salmon Wrap
This refreshing wrap combines creamy avocado with smoky salmon and crunchy veggies for a nutritious and delicious snack or meal.
Ingredients:
– 1 ripe avocado, mashed
– 2 slices of smoked salmon
– 1/4 cup mixed greens (such as arugula, spinach, and lettuce)
– 1/2 red bell pepper, sliced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. Lay the tortilla flat on a surface.
2. Spread the mashed avocado down the center of the tortilla, leaving a small border at each end.
3. Place the smoked salmon slices on top of the avocado.
4. Add the mixed greens, red bell pepper slices, and a squeeze of lemon juice.
5. Season with salt and pepper to taste.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll up the wrap.
Cooking Time: None! This recipe is ready in just 5 minutes.
Quinoa and Roasted Veggie Wrap
A flavorful and nutritious wrap filled with roasted vegetables, quinoa, and creamy tzatziki sauce.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed roasted vegetables (such as zucchini, bell peppers, eggplant, and red onion)
– 1/4 cup tzatziki sauce
– 1 large flour tortilla
– 1/4 cup crumbled feta cheese (optional)
– Fresh parsley or cilantro leaves for garnish
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Toss the mixed vegetables with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes or until tender.
3. In a bowl, combine cooked quinoa and roasted vegetables.
4. Spread tzatziki sauce on the tortilla, leaving a small border around the edges.
5. Add the quinoa and vegetable mixture on top of the sauce.
6. Sprinkle feta cheese (if using) and garnish with parsley or cilantro leaves.
7. Roll the wrap tightly and serve.
Cooking Time: 30-40 minutes
Spicy Sriracha Tofu and Cucumber Wrap
This refreshing wrap combines crispy pan-fried tofu, crunchy cucumber, and spicy sriracha mayo for a flavorful and healthy snack. Perfect for a quick lunch or dinner on-the-go!
Ingredients:
– 1 block of firm tofu, drained and cut into small cubes
– 2 tablespoons of sriracha sauce
– 1/4 cup of plain Greek yogurt
– 1 tablespoon of lime juice
– 1/2 teaspoon of honey
– Salt and pepper to taste
– 1 large cucumber, sliced
– 1 whole wheat tortilla
– Lettuce leaves (optional)
Instructions:
1. In a shallow dish, whisk together sriracha sauce, yogurt, lime juice, and honey.
2. Add the tofu cubes and marinate for at least 10 minutes or up to 30 minutes in the refrigerator.
3. Heat a non-stick skillet over medium-high heat. Remove the tofu from the marinade, letting any excess liquid drip off. Pan-fry the tofu until golden brown on all sides, about 5-7 minutes per side.
4. Assemble the wrap by spreading the sriracha mayo on the tortilla, adding the pan-fried tofu, cucumber slices, and lettuce leaves (if using). Serve immediately.
Cooking Time: 15-20 minutes
Lemon Herb Turkey and Kale Wrap
This refreshing wrap combines the savory flavors of turkey, kale, and herbs with a zesty lemon kick. Perfect for a quick lunch or dinner.
Ingredients:
– 1 lb cooked turkey breast, diced
– 2 cups curly kale, stems removed and chopped
– 1/4 cup freshly chopped parsley
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 2 tbsp freshly squeezed lemon juice
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, massage kale with olive oil, garlic, salt, and pepper until tender.
3. Add diced turkey, parsley, and lemon juice to the bowl. Mix well.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
5. Assemble the wrap by spooning the turkey-kale mixture onto the tortilla.
6. Serve immediately and enjoy!
Cook Time: 10 minutes
Balsamic Glazed Mushroom and Spinach Wrap
Elevate your lunch game with this savory wrap featuring caramelized mushrooms and wilted spinach, all wrapped up in a crispy tortilla. Perfect for a quick and satisfying meal.
Ingredients:
- 1 cup fresh cremini mushrooms, sliced
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 1 clove garlic, minced
- 1/4 cup fresh spinach leaves
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 large flour tortilla
Instructions:
- In a large skillet, heat olive oil over medium-high. Add mushrooms and cook until caramelized (about 5 minutes).
- Add garlic, balsamic vinegar, salt, and pepper to the skillet. Stir to combine.
- Stir in spinach leaves until wilted.
- Warm tortilla in the microwave or oven. Assemble wrap by spreading mushroom mixture down the center of the tortilla, leaving a small border around edges.
Cooking Time: 10-12 minutes
Pesto Chicken and Sundried Tomato Wrap
A flavorful and refreshing wrap filled with juicy chicken, tangy sundried tomatoes, and creamy pesto sauce.
Ingredients:
– 1 boneless, skinless chicken breast
– 2 tbsp pesto sauce
– 1/4 cup sundried tomatoes, chopped
– 1 large flour tortilla
– 1/4 cup shredded mozzarella cheese
– Fresh basil leaves, chopped (optional)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Season the chicken breast with salt and pepper.
3. Place the chicken on a baking sheet and bake for 15-20 minutes or until cooked through.
4. Spread pesto sauce evenly on the tortilla, leaving a small border around the edges.
5. Slice the cooked chicken into thin strips and place on top of the pesto sauce.
6. Add chopped sundried tomatoes and shredded mozzarella cheese.
7. Roll up the wrap tightly and secure with toothpicks if needed.
8. Serve warm, garnished with chopped fresh basil leaves if desired.
Cooking Time: 25-30 minutes
Asian-Inspired Sesame Ginger Veggie Wrap
Asian-Inspired Sesame Ginger Veggie Wrap Recipe
This flavorful wrap combines the crunch of sesame seeds with the warmth of ginger, all wrapped up in a crunchy veggie package.
Ingredients:
– 1 whole wheat tortilla
– 1/2 cup cooked and cooled brown rice
– 1/4 cup chopped carrots
– 1/4 cup sliced red bell peppers
– 1/4 cup chopped cucumber
– 1 tablespoon sesame seeds
– 1 teaspoon grated fresh ginger
– 1 tablespoon soy sauce
– Salt to taste
– Optional: avocado, sprouts, or other favorite toppings
Instructions:
1. Preheat a non-stick pan over medium heat.
2. In the tortilla, mix together brown rice, carrots, bell peppers, and cucumber.
3. Add sesame seeds and grated ginger on top of the veggie mixture.
4. Drizzle with soy sauce and sprinkle with salt to taste.
5. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a tight cylinder.
6. Serve immediately or wrap in plastic wrap for later.
Cooking Time: 5-7 minutes
Summary
Get ready to wrap up healthy eating with these 18 delicious and low-calorie wrap recipes! From grilled chicken and avocado to spicy tuna and cucumber, there’s something for everyone. Whether you’re vegan, gluten-free, or just looking for a quick and easy meal, this collection has got you covered. With ingredients like black beans, hummus, Greek yogurt, zucchini, and more, these wraps are not only tasty but also packed with nutrients. So go ahead, get creative, and wrap up the flavors of the world in one delicious package!
Leave a Reply