Are you tired of the same old lunch routine? Look no further! Wraps are a great way to mix things up and provide a quick, easy, and delicious meal on-the-go. With a wide variety of fillings and toppings, the possibilities are endless.
In this article, we’ll explore 20 mouth-watering wrap recipes that will take your lunch game to the next level. From classic combinations like grilled chicken and Caesar dressing to more adventurous options like Thai peanut chicken and mango, there’s something for everyone on this list. Whether you’re a busy professional or a parent looking for a quick and easy meal solution, these wrap recipes are sure to please.
Let’s get started with some of our favorite wraps below…
Grilled Chicken Caesar Wrap
Elevate your lunch game with this flavorful Grilled Chicken Caesar Wrap recipe. Crispy grilled chicken, tangy Caesar dressing, and crunchy romaine lettuce all wrapped up in a warm flour tortilla.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 tbsp olive oil
– 1 tsp garlic powder
– Salt and pepper to taste
– 4 large flour tortillas
– 1 head of romaine lettuce, chopped
– 1 cup Caesar dressing
– Shredded mozzarella cheese (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Season chicken with olive oil, garlic powder, salt, and pepper. Grill for 5-6 minutes per side, or until cooked through.
3. In a large bowl, combine chopped romaine lettuce and Caesar dressing.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble wraps by slicing grilled chicken into strips and placing on top of lettuce mixture. Add shredded mozzarella cheese if desired.
6. Serve immediately.
Cooking Time: 15-20 minutes
Spicy Black Bean and Avocado Wrap
A flavorful and nutritious wrap filled with the goodness of black beans, avocado, and a hint of spice.
Ingredients:
– 1 cup cooked black beans
– 1 ripe avocado, diced
– 1 tablespoon lime juice
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– 1 large flour tortilla
– Optional toppings: shredded cheese, chopped cilantro, sliced radishes
Instructions:
1. In a medium bowl, mix together black beans, lime juice, cumin, smoked paprika, salt, and pepper.
2. Heat the tortilla in a dry skillet or microwave for 10-15 seconds.
3. Spread half of the bean mixture onto the center of the tortilla, leaving a 1-inch border around the edges.
4. Top with diced avocado, then fold the bottom edge up over the filling, followed by the sides and finally the top.
5. Serve immediately and customize with your desired toppings.
Cooking Time: None needed! This recipe is quick and easy to assemble.
Mediterranean Hummus and Veggie Wrap
Elevate your lunch game with this flavorful wrap, packed with creamy hummus, crunchy veggies, and savory Mediterranean flavors. Perfect for a quick and satisfying meal or snack.
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 large bell pepper, sliced
– 1 large tomato, sliced
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon chopped fresh parsley
– 6-8 whole wheat pita breads
Instructions:
1. In a blender or food processor, combine chickpeas, lemon juice, tahini, garlic, and salt. Blend until smooth.
2. Heat the olive oil in a small skillet over medium heat. Add the sliced veggies and cook for 3-4 minutes, or until tender.
3. Assemble the wraps by spreading hummus on each pita bread, followed by the cooked veggies, feta cheese (if using), and parsley.
4. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Turkey and Cranberry Cream Cheese Wrap
A delicious and easy-to-make wrap perfect for a quick lunch or snack, combining the flavors of roasted turkey, tangy cranberries, and creamy cream cheese.
Ingredients:
– 1 whole wheat tortilla
– 2 oz sliced roasted turkey breast
– 2 tbsp cream cheese softened
– 1/4 cup fresh or frozen cranberries
– 1 tsp honey
– Salt and pepper to taste
– Fresh parsley leaves for garnish (optional)
Instructions:
1. Lay the tortilla flat on a clean surface.
2. Spread the softened cream cheese evenly across the center of the tortilla, leaving a small border around the edges.
3. Arrange the sliced turkey breast on top of the cream cheese.
4. Sprinkle the cranberries and drizzle with honey over the turkey.
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 to form a neat package.
Cooking Time: None! Simply assemble and serve.
Thai Peanut Chicken Wrap
Experience the bold flavors of Thailand with this mouthwatering wrap, combining juicy chicken, creamy peanut sauce, and crunchy vegetables all wrapped up in a warm tortilla.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into strips
– 2 tbsp peanut butter
– 2 tbsp soy sauce
– 2 tbsp honey
– 1 tsp grated ginger
– 1/4 cup chopped fresh cilantro
– 1/4 cup chopped scallions
– 1/4 cup shredded carrots
– 1 large flour tortilla
– Salt and pepper to taste
Instructions:
1. In a medium bowl, whisk together peanut butter, soy sauce, honey, and ginger until smooth.
2. Add chicken strips to the bowl and toss to coat with the peanut sauce.
3. Heat a non-stick skillet over medium-high heat. Cook chicken for 5-6 minutes or until cooked through.
4. In a separate pan, sauté chopped cilantro, scallions, and carrots until tender.
5. Warm tortilla in the microwave for 20 seconds.
6. Assemble wrap by placing cooked chicken, vegetable mixture, and any desired toppings (such as sliced bell peppers or shredded cabbage) onto the tortilla.
Cooking Time: 15-20 minutes
Buffalo Chicken Ranch Wrap
A flavorful and satisfying wrap that combines spicy buffalo chicken with creamy ranch dressing, all wrapped up in a crispy tortilla.
Ingredients:
– 1 lb cooked chicken breast, shredded
– 1/2 cup buffalo wing sauce
– 1/4 cup ranch dressing
– 1 large flour tortilla
– 1/2 cup shredded cheddar cheese
– 1/4 cup chopped cilantro
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine chicken breast, buffalo wing sauce, and salt. Mix well.
2. Spread ranch dressing evenly on the flour tortilla, leaving a small border around the edges.
3. Add the shredded cheese and chopped cilantro on top of the ranch dressing.
4. Spoon the buffalo chicken mixture on top of the filling.
5. Roll up the wrap tightly and slice in half.
6. Serve immediately.
Cooking Time: 10 minutes
Greek Gyro-Style Wrap with Tzatziki
Experience the flavors of Greece with this classic street food-inspired wrap, featuring juicy lamb and beef gyro meat, crispy pita bread, and a refreshing tzatziki sauce.
Ingredients:
– 1 pound ground lamb and beef mixture
– 4 large flour tortillas (or pita bread)
– 1/2 cup chopped red onion
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– Salt and pepper to taste
– Tzatziki sauce (recipe below)
Tzatziki Sauce:
– 1 large cucumber, peeled and grated
– 1 cup Greek yogurt
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat a grill or grill pan to medium-high heat. Cook the lamb and beef mixture for 5-7 minutes, until cooked through.
2. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
3. Assemble the wraps by spreading tzatziki sauce on each tortilla, then adding the gyro meat, red onion, feta cheese, and parsley.
4. Serve immediately and enjoy!
Cooking Time: 15 minutes
BBQ Pulled Pork and Coleslaw Wrap
A classic comfort food fusion, this BBQ pulled pork and coleslaw wrap is a mouthwatering twist on traditional barbecue. Slow-cooked pork shoulder gets slathered in sweet and tangy BBQ sauce, then piled high with crunchy coleslaw and wrapped in a soft flour tortilla.
Ingredients:
– 2 lbs boneless pork shoulder
– 1 cup BBQ sauce
– 1 head of cabbage, shredded
– 1/4 cup mayonnaise
– 1 tablespoon apple cider vinegar
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
– 8-10 flour tortillas
– Optional toppings: diced onions, pickle slices, cilantro
Instructions:
1. Preheat oven to 275°F (135°C).
2. Season pork shoulder with salt and pepper.
3. Slow cook pork shoulder for 6-8 hours or overnight.
4. Shred pork with two forks and mix with BBQ sauce.
5. In a separate bowl, combine shredded cabbage, mayonnaise, apple cider vinegar, and Dijon mustard. Mix well.
6. Assemble wraps by spreading coleslaw on tortillas, followed by pulled pork and any desired toppings.
7. Serve immediately.
Cooking Time: 6-8 hours (slow cooker) or overnight
Caprese Wrap with Balsamic Glaze
Elevate the simple caprese salad to new heights by wrapping it in a crispy tortilla and drizzling with rich balsamic glaze. This sweet and savory treat is perfect for a quick lunch or dinner.
Ingredients:
– 1 large flour tortilla
– 2 large tomatoes, sliced
– 8 oz fresh mozzarella cheese, sliced
– 1/4 cup fresh basil leaves, chopped
– 2 tbsp olive oil
– Salt and pepper to taste
– Balsamic glaze (store-bought or homemade)
Instructions:
1. Preheat a non-stick skillet over medium heat.
2. Place the tortilla in the skillet and cook for 30 seconds on each side, until lightly browned and crispy.
3. Top the tortilla with sliced tomatoes, mozzarella cheese, and chopped basil.
4. Drizzle with olive oil and season with salt and pepper to taste.
5. Drizzle balsamic glaze over the top and serve immediately.
Cooking Time: 10 minutes
Southwest Chipotle Veggie Wrap
A flavorful and spicy wrap filled with roasted vegetables, chipotle peppers, and creamy avocado, perfect for a quick and delicious meal or snack.
Ingredients:
– 1 whole wheat tortilla
– 1/2 cup cooked black beans, warmed
– 1/2 cup roasted bell pepper, sliced
– 1/2 cup roasted zucchini, sliced
– 1 chipotle pepper in adobo sauce, minced
– 1 ripe avocado, diced
– 1 tablespoon lime juice
– Salt and pepper to taste
– Optional: shredded cheese, sour cream, or salsa
Instructions:
1. Preheat a skillet or grill pan over medium-high heat.
2. Warm the tortilla for about 30 seconds.
3. Spread the warmed black beans down the center of the tortilla.
4. Top with roasted bell pepper and zucchini slices.
5. Add minced chipotle pepper and diced avocado on top.
6. Squeeze lime juice over the filling.
7. Season with salt and pepper to taste.
8. Fold the bottom half of the tortilla up, then fold in the sides and roll up tightly.
Cooking Time: 10-15 minutes
Tuna Salad and Spinach Wrap
This refreshing wrap combines the creamy goodness of tuna salad with the crunch of fresh spinach and whole wheat tortilla. Perfect for a quick and easy lunch or snack!
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/2 cup of low-fat mayonnaise
– 1 tablespoon of chopped fresh parsley
– 1/2 teaspoon of Dijon mustard
– Salt and pepper to taste
– 4-6 whole wheat tortilla wraps
– Fresh baby spinach leaves
Instructions:
1. In a medium-sized bowl, mix together tuna, mayonnaise, parsley, and Dijon mustard until well combined.
2. Lay out a tortilla wrap on a flat surface.
3. Spoon about 1/4 cup of the tuna salad onto the center of the wrap.
4. Top with fresh baby spinach leaves.
5. Fold the bottom half of the wrap up over the filling, then fold in the sides and roll up to form a neat package.
6. Repeat for remaining wraps.
Cooking Time: None! Just assemble and serve.
Falafel and Tahini Wrap
This Middle Eastern-inspired wrap combines crispy falafel with a rich tahini sauce, crunchy lettuce, and creamy cucumber. A perfect fusion of flavors and textures!
Ingredients:
– 1 cup chickpeas
– 1/4 cup chopped parsley
– 1/4 cup chopped cilantro
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon baking powder
– Salt, to taste
– 1/4 cup tahini
– 1/4 cup lemon juice
– 2 tablespoons olive oil
– 1 large cucumber, sliced
– 1 head lettuce, chopped
– Pita bread (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together chickpeas, parsley, cilantro, garlic, lemon juice, and baking powder.
3. Shape mixture into small patties. Place on a baking sheet lined with parchment paper. Drizzle with olive oil.
4. Bake for 15-20 minutes or until crispy.
5. In a separate bowl, mix together tahini and lemon juice.
6. Assemble wraps by spreading tahini sauce on pita bread (if using), followed by falafel, cucumber, lettuce, and any other desired toppings.
Cooking Time: 25-30 minutes
Teriyaki Tofu and Veggie Wrap
This recipe combines crispy pan-fried tofu with sweet and savory teriyaki sauce, wrapped in a flavorful mix of crunchy veggies and soft tortilla. Perfect for a quick and satisfying meal or snack.
Ingredients:
– 1 block firm tofu, drained and cut into bite-sized pieces
– 2 tablespoons soy sauce
– 2 tablespoons honey
– 2 tablespoons rice vinegar
– 2 tablespoons vegetable oil
– 1/4 cup sliced red bell pepper
– 1/4 cup sliced cucumber
– 1/4 cup shredded carrots
– 1 tablespoon chopped fresh cilantro
– 2 large flour tortillas
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick pan or wok over medium-high heat.
2. In a bowl, whisk together soy sauce, honey, rice vinegar, and vegetable oil.
3. Add tofu and marinate for at least 10 minutes, flipping halfway.
4. Pan-fry tofu until golden brown, about 5-6 minutes per side.
5. Meanwhile, prepare the wrap by sautéing bell pepper, cucumber, and carrots in a little oil until tender.
6. Assemble wraps by placing cooked tofu, veggies, and cilantro onto tortillas.
7. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Chicken Fajita Wrap with Peppers and Onions
A flavorful and filling wrap that’s perfect for a quick meal or lunch on-the-go. This recipe combines juicy chicken, sautéed peppers and onions, and creamy sour cream for a deliciously satisfying snack.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 1 large onion, sliced
– 2 large bell peppers (any color), sliced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 4 large flour tortillas
– Sour cream for serving
– Optional toppings: avocado, salsa, shredded cheese, cilantro
Instructions:
1. Preheat a large skillet over medium-high heat.
2. Add chicken, onion, bell peppers, garlic, cumin, salt, and pepper to the skillet. Cook 5-7 minutes or until chicken is cooked through and vegetables are tender.
3. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
4. Assemble wraps by slicing cooked chicken and vegetable mixture onto each tortilla, then doling out sour cream and optional toppings.
Cooking Time: 15-20 minutes
Egg Salad and Arugula Wrap
A classic egg salad gets a fresh twist when wrapped in crisp arugula leaves and served in a soft flour tortilla.
Ingredients:
– 4 hard-boiled eggs, diced
– 1/2 cup mayonnaise
– 1 tablespoon Dijon mustard
– Salt and pepper to taste
– 4 cups arugula
– 4 large flour tortillas
Instructions:
1. In a medium bowl, whisk together mayonnaise and Dijon mustard.
2. Add diced eggs to the bowl and stir until coated with the dressing.
3. Season with salt and pepper to taste.
4. Divide the arugula leaves among the four tortillas, leaving a 1-inch border around the edges.
5. Spoon the egg salad onto the center of each tortilla, mounding it slightly.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
7. Repeat with remaining ingredients.
Cooking Time: 10 minutes
Roasted Veggie and Goat Cheese Wrap
Roasted Veggie and Goat Cheese Wrap Recipe
A flavorful and healthy wrap filled with roasted vegetables and creamy goat cheese. Perfect as a snack or light meal.
Ingredients:
– 1 large flour tortilla
– 1/2 cup goat cheese, crumbled
– 1/2 cup roasted eggplant, diced
– 1/2 cup roasted zucchini, sliced
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss eggplant and zucchini with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
4. Assemble the wrap by spreading goat cheese down the center of the tortilla, then adding roasted vegetables and parsley.
5. Roll up the wrap tightly and slice in half.
Cooking Time: 25 minutes
Pesto Chicken and Sun-Dried Tomato Wrap
Savor the flavors of Italy with this creamy and savory wrap, packed with chicken, sun-dried tomatoes, and fresh basil.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 tbsp pesto sauce
– 1 cup cooked chicken breast, shredded
– 1/4 cup sun-dried tomatoes, chopped
– 1 large flour tortilla
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
– Fresh basil leaves for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together pesto sauce and shredded chicken.
3. Place the tortilla on a baking sheet and spread the chicken mixture evenly over the center of the tortilla.
4. Top with chopped sun-dried tomatoes and crumbled feta cheese (if using).
5. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
6. Bake for 10-12 minutes or until the cheese is melted and the wrap is crispy.
Cooking Time: 10-12 minutes
Shrimp and Avocado Wrap with Lime Dressing
This refreshing wrap combines succulent shrimp, creamy avocado, and zesty lime dressing, all wrapped up in a crispy tortilla. Perfect for a light and satisfying lunch or dinner.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 1 ripe avocado, diced
– 1/2 red bell pepper, thinly sliced
– 1 tablespoon olive oil
– 1 lime, juiced
– 1 teaspoon honey
– Salt and pepper to taste
– 4 large tortillas
– Chopped cilantro (optional)
Instructions:
1. In a medium bowl, whisk together lime juice and honey. Set aside.
2. Heat olive oil in a large skillet over medium-high heat. Add shrimp and cook until pink and cooked through, about 2-3 minutes per side. Let cool.
3. In a separate pan, warm tortillas over medium heat for about 30 seconds on each side. Assemble wraps by spreading a layer of avocado on each tortilla, followed by cooked shrimp, bell pepper slices, and a drizzle of lime dressing.
4. Serve immediately and garnish with chopped cilantro if desired.
Cooking Time: 15-20 minutes
Curried Chickpea and Mango Wrap
A flavorful and healthy wrap filled with the warmth of curry, sweetness of mango, and creaminess of yogurt.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 2 cups mixed greens
– 1 ripe mango, diced
– 1/4 cup plain Greek yogurt
– 2 tbsp curry powder
– 1 tsp ground cumin
– 1/2 tsp salt
– 1/4 tsp black pepper
– 1 large flour tortilla (whole wheat or white)
– Optional: chopped cilantro, sliced red onion, crumbled feta cheese
Instructions:
1. In a medium bowl, combine chickpeas, curry powder, cumin, salt, and pepper. Mix well.
2. Heat the chickpea mixture in a non-stick pan over medium heat for 5-7 minutes or until fragrant.
3. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Assemble the wrap by spreading the chickpea mixture down the center of the tortilla, followed by mango slices, mixed greens, and a dollop of yogurt.
5. Add optional toppings if desired. Roll up the wrap tightly and serve.
Cooking Time: 15 minutes
BLT Wrap with Garlic Aioli
Elevate the humble BLT by wrapping it in a crispy tortilla and serving with creamy garlic aioli for dipping.
Ingredients:
– 4 slices of bacon, cooked and crumbled
– 2 large lettuce leaves
– 2 tomato slices
– 1/2 avocado, sliced
– 1 whole wheat tortilla
– Garlic Aioli (see below)
– Salt and pepper to taste
Garlic Aioli:
– 1/2 cup mayonnaise
– 3 cloves of garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. Place the tortilla in the skillet and cook for 30 seconds on each side, until crispy.
3. Assemble the wrap by spreading the crumbled bacon, lettuce, tomato, and avocado along the center of the tortilla.
4. Spread Garlic Aioli on a small plate or bowl for dipping.
5. Serve immediately and enjoy!
Cooking Time: 5-7 minutes
Summary
Discover 20 delicious wrap recipes perfect for lunch on-the-go! From classic chicken caesar to spicy black bean and avocado, and from Mediterranean hummus and veggie to Thai peanut chicken, there’s something for everyone. Other mouthwatering options include buffalo chicken ranch, Greek gyro-style with tzatziki, BBQ pulled pork and coleslaw, and many more. Whether you’re in the mood for something savory, sweet, or spicy, these wraps are sure to hit the spot. Try them out today and take your lunch game to the next level!
