Are wraps healthy for weight loss?
Wraps can be part of a healthy diet. You can make wraps to support your weight loss goals with high quality, whole food ingredients and the right portion sizes.
Whole grains or low-carb wraps that are filled with lean protein like grilled chicken, along with plenty of vegetables and a healthy spread like hummus, can be a nutritious and filling meal choice that supports weight loss.
However, wraps made with white flour and filled with processed meats, excessive amounts of cheese, and high-calorie sauces like ranch can be a less healthy option that can contribute to weight gain. It’s important to pay attention to the nutritional content of the wrap and its filling, as well as portion sizes, to ensure that it fits within your daily calorie and nutrient goals for weight loss.
Recipes are included below to provide ideas for wraps for lunch to meet various food preferences and diet needs.
What can I put in a wrap?
When it comes to wraps the choices are endless. There are plenty of healthy and delicious fillings that you can choose from.
One popular choice is grilled chicken or steak, paired with crispy vegetables like lettuce, cucumber, and bell pepper, topped with a creamy sauce like hummus or tzatziki. For a vegetarian option, roasted veggies like sweet potato and zucchini, combined with avocado, sprouts, and a drizzle of balsamic glaze, make for a flavorful and satisfying wrap.
Other fillings could include quinoa, black beans, shredded cheese, and salsa for a Mexican-inspired wrap; or falafel, tabbouleh, and tahini for a Middle Eastern twist. The possibilities are endless, so feel free to get creative and experiment with different combinations!
Healthy Wrap Recipes
Bacon, Hummus, & Kale Wrap
Dairy-free, Egg-free, Nut-free, Soy-free, Sugar-free, Oil-free, Low Glycemic, Low Salicylate
Yield: 1 serving (one wrap)
Estimated Time: 15 minutes
5 ingredients
Ingredients:
- 2 slices Bacon (pork or turkey)
- 1 Whole Wheat Tortilla
- 2 tbsp Hummus
- ½ cup Baby Kale
- 1 cup Cherry Tomatoes (chopped)
Directions:
- Depending on desired level of crispiness, cook the bacon in a pan over medium heat for 3-5 minutes on each side.
- Spread the hummus over the tortilla, and add the kale, tomatoes, and bacon. Roll up the tortilla by folding in the sides. Enjoy!
Notes:
- Best eaten right away, but can be refrigerated in an airtight container for up to three days.
- For a gluten-free version, replace the whole wheat tortilla with corn, rice, or gluten-free labeled tortillas.
- Replace bacon with vegan seitan bacon, if desired.
Turkey, Cranberry, & Apple Wrap
Gluten-free, Dairy-free, Nut-free, Soy-free, Sugar-free
Yield: 1 serving (one wrap)
Estimated Time: 5 minutes
7 ingredients
Ingredients:
- 1/2 Avocado
- 1 Brown Rice Tortilla
- 1 tbsp Cranberry Sauce (homemade or canned)
- ¼ cup Baby Spinach
- 1 ½ ozs Sliced Turkey Breast
- ¼ Apple (small, sliced)
- 2 tbsp Sunflower Sprouts (optional)
Directions:
- Spread the avocado on the tortilla. Include the cranberry sauce, baby spinach, turkey breast, apple, and sunflower sprouts, if desired. Roll up the tortilla by folding in the sides and slice in half if needed. Enjoy!
Notes:
- Best eaten right away, but can be refrigerated in an airtight container for up to three days.
- For extra flavor, add mustard and/or use a salad dressing.
Vegan Wrap Ideas
Avocado & Spicy Smashed Chickpea Wrap
Dairy-free, Nut-free, Soy-free, Sugar-free, Vegan, Vegetarian, Pescatarian, Mediterranean
Yield: 1 serving (one wrap)
Estimated Time: 15 minutes
7 ingredients
Ingredients:
- ¾ cup Chickpeas (cooked, drained)
- 1 tbsp Vegan Mayonnaise or Dairy-free Unsweetened Yogurt
- ½ tsp Sriracha
- 1 Whole Wheat Tortilla
- ½ cup Arugula
- ½ Avocado (sliced)
- Sea Salt & Black Pepper (to taste)
Directions:
- Combine the chickpeas, vegan mayonnaise or yogurt, sriracha, salt, and pepper in a food processor. Pulse until just combined, but the chickpeas retain some texture.
- Top the tortilla with arugula, chickpea mixture, and avocado. Roll up the tortilla by folding in the sides and slice in half if needed. Enjoy!
Notes:
- Best eaten right away, but can be refrigerated in an airtight container for up to three days.
- If you do not own a food processor, smash the chickpeas with a potato masher or fork until your desired texture has been reached.
- For a gluten-free version, replace the whole wheat tortilla with corn, rice, or gluten-free labeled tortillas.
Black Bean & Quinoa Wrap
Dairy-free, Egg-free, Nut-free, Oil-free, Soy-free, Sugar-free, Vegan, Vegetarian, Pescatarian, Mediterranean, Low Glycemic
Yield: 1 serving (one wrap)
Estimated Time: 15 minutes
12 ingredients
Ingredients:
- 2 tbsp Water
- ½ cup Black Beans (dried or canned; canned provides quicker cook time)
- ⅓ cup Diced Tomatoes (fresh or canned)
- ¼ cup Corn (fresh, canned or frozen)
- ¼ tsp Cumin
- ⅛ tsp Paprika
- ⅓ tsp Chili Powder
- ⅛ tsp Sea Salt
- 3 tbsp Quinoa (dry/uncooked)
- 1 Whole Wheat Tortilla
- ½ cup Baby Spinach
- ¼ Avocado (diced)
Directions:
- Add water, black beans, tomatoes, corn, cumin, paprika, chili powder, and salt to a large pot. Bring to a simmer.
- Add in the quinoa and cook for 12-15 more minutes.
- Top each tortilla wrap with spinach, avocado, and the quinoa filling. Enjoy!
Notes:
- For leftovers, double the recipe and store in the refrigerator in an airtight container for up to three days.
- For a slow cooker meal, mix the water, dried black beans, diced tomatoes, corn, cumin, paprika, chili powder, salt and quinoa together in the slow cooker. Cook on low for 5-6 hours, or on high for 3-4 hours.
- For extra flavor, add vegan sour cream or dairy-free unsweetened yogurt, pickled onions, salsa, and/or hot sauce.
- For a gluten-free version, replace the whole wheat tortilla with corn or rice tortillas.
Harissa Roasted Cauliflower Pita
Dairy-free, Egg-free, Nut-free, Oil-free, Soy-free, Vegan, Vegetarian, Pescatarian, Low Glycemic, Mediterranean, Middle Eastern
Yield: 1 serving (one pita)
Estimated Time: 30 minutes
10 ingredients
Ingredients:
- ¼ head Cauliflower (medium, cut into florets)
- 1 tbsp Harissa
- ½ tsp Tahini
- 1 ½ tsp Water
- ¾ tsp Lemon Juice
- 1 Whole Wheat Pita
- ½ oz Pickled Red Onions
- ¼ Cucumber (medium, sliced)
- 1 ½ tsp Fresh Dill
- Sea Salt & Black Pepper (to taste)
Directions:
- Preheat the oven to 425ºF (220ºC) and place parchment paper on a baking sheet.
- Toss the cauliflower with the harissa and season with salt in a large mixing bowl.
- Place on the baking sheet. Bake for 15 minutes, then remove, flip, and bake for another 10 minutes.
- Meanwhile, whisk together the tahini, water, and lemon juice in a small bowl until smooth. Season to taste with salt and pepper.
- Stuff the pita with the roasted cauliflower, pickled onion, cucumber, and dill. Sprinkle on the tahini sauce and enjoy!
Notes:
- For leftovers, double the recipe and store in the refrigerator in an airtight container for up to three days.
- Use a gluten-free pita instead of whole wheat if desired.
Chicken Wrap Ideas
Teriyaki Chicken Pita
Dairy-free, Egg-free, Nut-free, Soy-free, Sugar-free
Yield: 1 serving (one pita)
Estimated Time: 30 minutes
5 ingredients
Ingredients:
- 8 ozs Chicken Thighs (boneless, skinless)
- 1 tbsp Teriyaki Sauce
- 1 ½ tsp Avocado Oil
- 1 Whole Wheat Pita
- 1 cup Coleslaw Mix
Directions:
- Combine the chicken thighs and teriyaki sauce in a bowl.
- Heat the oil in a skillet over medium heat. Place the chicken thighs in the pan. If any sauce remains in the bowl, spoon it over the chicken. Cook the thighs for 7–8 minutes per side, or until no longer pink and fully cooked (internal temperature of 165°F).
- Once cooked, place the thighs on a cutting board and set aside for 5 minutes before slicing.
- Place the pitas on plates and top evenly with the sliced chicken and coleslaw. Enjoy!
Notes:
- For leftovers, double the recipe and store in the refrigerator in an airtight container for up to three days. When ready to serve, add the coleslaw.
- For extra flavor, add additional teriyaki sauce, tomatoes, bell peppers, and/or sliced cucumbers.
- Use a gluten-free pita instead of whole wheat if desired.
Chicken & Avocado Caesar Wrap
Nut-free, Sugar-free, Soy-free, Low Glycemic, Mediterranean
Yield: 1 serving (one wrap)
Estimated Time: 10 minutes
6 ingredients
Ingredients:
- 1 ½ ozs Chicken Breast, cooked (shredded)
- 1 tbsp Caesar Dressing
- Sea Salt & Black Pepper (to taste)
- 1 Whole Wheat Tortilla (large)
- 1 cup Arugula
- ½ Avocado (sliced)
Directions:
- Mix the chicken and Caesar dressing in a mixing bowl.
- Lay the tortilla out flat and add the chicken, arugula, and avocado. Wrap it up tightly and enjoy!
Notes:
- Best eaten right away, but can be refrigerated in an airtight container for up to three days.
- For extra flavor, add bacon.
- For a gluten-free version, replace the whole wheat tortilla with corn, rice, or gluten-free labeled tortillas.
Chicken, Roasted Red Pepper, & Pesto Wrap
Dairy-free, Egg-free, Nut-free, Soy-free, Sugar-free, Low Glycemic, Mediterranean
Yield: 1 serving (one wrap)
Estimated Time: 35 minutes
7 ingredients
Ingredients:
- 4 ozs Chicken Breast
- ½ Red Bell Pepper (sliced)
- ½ tsp Extra Virgin Olive Oil
- Sea Salt & Black Pepper (to taste)
- 1 Whole Wheat Tortilla
- 1 tbsp Pesto
- ½ cup Baby Spinach
Directions:
- Preheat the oven to 400°F (205°C) and drizzle the chicken and red bell pepper with oil on a baking sheet. Season with salt and pepper. After baking for 25 minutes (or until it reaches an internal temperature of 165°F), slice the chicken into thin strips.
- Spread the pesto in a thin layer on the tortilla. Add the chicken strips, red bell pepper, and spinach. Roll up the tortilla by folding in the sides and slice in half if needed. Enjoy!
Notes:
- Best eaten right away, but can be refrigerated in an airtight container for up to three days.
- To spice up the chicken wrap, add fresh herbs and/or goat cheese.
- For a gluten-free version, replace the whole wheat tortilla with corn, rice, or gluten-free labeled tortillas.
Lettuce Wrap Recipes
Lettuce Wrap with Spinach and Feta Scramble
Gluten-free, Grain-free, Nut-free, Soy-free, Sugar-free, Ketogenic, Low Glycemic, Pescatarian, Vegetarian, Anticandida
Yield: 1 serving (approximately one lettuce wrap with 1/2 cup of the scramble)
Estimated Time: 15 minutes
10 ingredients
Ingredients:
- 1 – 2 Eggs
- ¼ Tomato (chopped)
- ¼ Yellow Bell Pepper (chopped)
- ¼ cup Baby Spinach (packed)
- 1 ½ tsp Feta Cheese (crumbled)
- ⅛ tsp Garlic Powder
- Sea Salt & Black Pepper (to taste)
- ½ tsp Avocado Oil
- ⅛ head Green Lettuce (leaves separated)
Directions:
- Beat the egg(s) and then mix in the tomato, bell pepper, spinach, feta cheese, garlic powder, salt, and pepper.
- In a medium-sized saucepan, heat the oil. Scramble the egg mixture in the pan until it is done to your liking.
- Fill the lettuce leaves with scrambled eggs and wrap them up. Enjoy!
Notes:
- Best eaten right away, but can be refrigerated in an airtight container for up to three days.
- Serve with fresh fruit such as berries or oranges
Shrimp Lettuce Wrap with Mango Salsa
Gluten-free, Egg-free, Grain-free, Nut-free, Soy-free, Sugar-free, Pescatarian, Paleo
Yield: 1 serving (approximately two wraps)
Estimated Time: 20 minutes
10 ingredients
Ingredients:
- ½ Mango (diced)
- ½ Avocado (diced)
- 2 ½ tbsp Red Onion (diced)
- 1 ½ tbsp Cilantro (finely chopped)
- 1 tbsp Mint Leaves (finely chopped)
- ½ Lime (juiced)
- ¼ tsp Sea Salt (divided)
- 1 ½ tsp Avocado Oil
- 4 ozs Shrimp (peeled, deveined, tails removed)
- ½ head Boston Lettuce (leaves pulled apart)
Directions:
- In a mixing bowl, combine the mango, avocado, onion, cilantro, mint, lime juice, and half of the salt.
- Warm the oil in a pan over medium heat and then add the shrimp. Season with the remaining salt to taste. Cook for two to three minutes on each side, or until pink and cooked through.
- To assemble, layer the lettuce leaves with the salsa and shrimp. Enjoy!
Notes:
- For leftovers, double the recipe and store in the refrigerator in an airtight container for up to three days.
- For extra flavor, add shredded cabbage, minced garlic, sriracha, and/or shredded cheese.
Lettuce Wrap with Slow Cooker Orange Pulled Pork
Dairy-free, Egg-free, Gluten-free, Grain-free, Nut-free, Soy-free, Sugar-free, Paleo
Yield: 1 serving (approximately 6 oz of pulled pork in lettuce wrap)
Estimated Time: 6 hours
11 ingredients
Ingredients:
- 2 ⅓ tsp Extra Virgin Olive Oil
- 1 ¼ tbsp Orange Juice
- ⅔ tsp Lime Juice
- 1 ½ tbsp Cilantro
- 1 tsp Mint Leaves
- ⅔ Garlic (cloves)
- ¼ tsp Cumin (ground)
- Sea Salt & Black Pepper (to taste)
- 6 ozs Pork Shoulder, Boneless
- 1 leaf Romaine
- 1/3 stalk Green Onion (sliced)
Directions:
- In a food processor, combine the olive oil, orange juice, lime juice, cilantro, mint, garlic, cumin, salt, and pepper to make the marinade.
- Put the pork in the slow cooker and pour the marinade over it. Cook on low for 6–8 hours or high for 4 hours, or until the pork is tender and easily falls apart.
- Separate the pork with two forks. Fill the lettuce wraps with the pulled pork and garnish with green onions. Enjoy!
Notes:
- For leftovers, double the recipe and store in the refrigerator in an airtight container for up to three days.
- For extra flavor, add orange zest and fresh oregano to the marinade, and sear the pork on each side before adding to the slow cooker.