10 Easy and Healthy Wrap Recipes

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Healthy eating is one of the many keys to a long and happy life. After all, you are what you eat, as they say! The problem is, that there’s a widespread misconception that creating healthy meals takes a lot of time and culinary skill. 

We’re here today to put that myth to rest. There are plenty of easy, healthy recipes you can start making to improve your well-being today! 

A healthy wrap is one of the easiest meals you can make, and since it’s such a versatile food, you’ll have no problem finding a recipe that’s to your liking. 

Read on for 10 easy and healthy wrap recipes to see you through breakfast, lunch, and dinner!

Breakfast Burrito Wrap

  • Prep Time: 15 minutes 
  • Total Calories: Approx. 400 
  • Serves: 2

First up, we have a classic breakfast burrito wrap recipe that will get you ready for the day ahead. 

This egg-based wrap also contains avocado, mozzarella, and spinach. Jalapeno peppers give the recipe an extra kick to wake you up in the morning! 

We love that this breakfast burrito wrap only takes 15 minutes in total to whip up, with prep and cooking time included. If you often find yourself racing out the door for work, this is the perfect quick and easy, healthy breakfast.

Curried Chickpea Wrap

  • Prep Time: 10 minutes 
  • Total Calories: 416
  • Serves: 3

The vegan diet has received a lot of attention in recent years due to its potential health benefits. 

This curried chickpea wrap recipe proves that eating vegan doesn’t have to be difficult, time-consuming, or bland!

Chickpeas are an excellent vegan source of fiber and protein, so this wrap will fill you up nicely. Thanks to the chili, cumin, and turmeric seasoning, it’s also a very flavorsome option. 

Taking just 10 minutes to make and yielding a modest 416 calories, this is an easy and healthy lunch to take to work or school.

Lentil and Vegetable Wrap

  • Prep Time: 40 minutes 
  • Total Calories: 509
  • Serves: 4

Another delicious, healthy, and easy vegan wrap option is this lentil and vegetable wrap. 

This recipe takes 40 minutes to prepare, so it’s not the quickest option in our selection, but it’s really easy and definitely worth the time. 

Featuring hot paprika seasoning and a cooling yogurt sauce, this wrap delivers the perfect flavor balance. 

At 509 calories, it’s a satisfying meal option for those days when you want something substantial without compromising your diet.

Jalapeno Chicken Wrap

  • Prep Time: 15 minutes 
  • Total Calories: 554
  • Serves: 2

A chicken wrap is a classic lunch staple, but this spicy jalapeno chicken wrap takes it to the next level. 

This wrap recipe packs a punch of protein thanks to the cup of shredded chicken, but it also contains zucchini, avocado, and spinach, so you’ll also be getting plenty of healthy fats, vitamins, and minerals. 

The 554 healthy calories in this wrap will keep you going through the daily grind, and it only takes 15 minutes to prepare! This is exactly the kind of recipe you need to get you through a long day at the office.

Black Bean and Avocado Wrap

  • Prep Time: 20 minutes 
  • Total Calories: ~
  • Serves: 6

This is another one for our vegan readers, but we highly encourage everyone to try out the black bean and avocado wrap!

Black beans are very high in protein, so they’re a common staple of the plant-based diet. This recipe pairs black beans with bell peppers and avocado salsa for a truly tasty meal. 

In just 20 minutes, you can prepare 6 servings, which is great news for all the meal-preppers out there! They keep in the fridge for several days, so there’s no need to freeze them right away. 

Mediterranean-Style Chicken Wrap

  • Prep Time: 30 minutes 
  • Total Calories: 488
  • Serves: 4

Here’s another chicken-based wrap – this time, with Mediterranean-style ingredients and seasoning. This recipe just proves that wraps are not a boring meal option!

Chicken, hummus, mint, chili, and garlic is a mouth-watering combination, which you can prepare and enjoy in just 30 minutes if you follow this recipe. 

We also like that this wrap contains plenty of greens, including broccoli and cabbage, providing vitamin C, calcium, iron, fiber, and many other essential nutrients.

Salmon Salad Wrap

  • Prep Time: 30 minutes 
  • Total Calories: 567
  • Serves: 4

A little-known fact about salmon is that this fish makes an incredible wrap filling, especially when paired with the right salad. 

The salmon in this wrap contributes fatty acids, protein, and several B vitamins. Meanwhile, the freshness of the cucumber and tzatziki combines beautifully with the strong flavors of jalapeno and lemon. 

This recipe might take 30 minutes to prepare, meaning it’s not the easiest option on today’s menu, but the end result is a hearty, healthy meal that will leave you wanting seconds.

Pesto-Parmesan Chicken Wrap

  • Prep Time: 15 minutes 
  • Total Calories: 525
  • Serves: 2

Our third and final chicken wrap for today is this chicken wrap with parmesan cheese and pesto. This is the ideal wrap recipe for when you want to indulge yourself a little without completely dropping the ball on your healthy eating resolutions. 

This wrap contains both mozzarella and parmesan, so it’s not exactly a low-fat option, However, the chicken, zucchini, olives, and spinach ensure that you’re getting the nutrients you need. 

Plus, despite the high cheese content, it’s only 525 calories! And did we mention it only takes 15 minutes?

Spicy Avocado Tofu Wrap

  • Prep Time: 30 minutes 
  • Total Calories: 430
  • Serves: 2

This vegan spicy avocado and tofu wrap is sure to get your taste buds tingling! It’s also the perfect introduction to plant-based eating since it’s a great lesson in preparing and incorporating tofu. 

Pairing sliced tofu with a spicy avocado sauce, seasoned with cumin, coriander, mint, and basil, this wrap delivers a beautiful flavor experience. 

Another great reason to try this wrap is that it’s just 430 calories, which is perfect for a light yet satisfying meal.

Sweet Potato and Tahini Wrap

  • Prep Time: 30 minutes 
  • Total Calories: 617
  • Serves: 6

You might not have considered sweet potato as a wrap filling before, but you definitely will after reading this recipe! 

Show Me The Yummy’s healthy sweet potato wrap recipe calls for roasted sweet potato, black beans, spinach, tahini sauce, and feta cheese. The recipe can be enjoyed as written, or easily made plant-based by removing or substituting the feta. 

One of these wraps contains 20% of your daily protein and surpasses your daily dose of vitamin A. In 30 minutes, you can make 6 servings, setting you up for a well-nourished week!


As you can see, the wrap is an extremely versatile food staple that can be filled to accommodate various dietary needs and taste preferences. Whether you’re plant-based, a pescatarian, or a lover of meat and dairy, there’s something here for you!

It’s also worth bearing in mind that if a recipe calls for an ingredient that you can’t eat or don’t like, you may be able to remove or substitute it. 

Ultimately, all of the wrap recipes linked above are easy and healthy. So what are you waiting for? Tuck in!

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