It’s a wrap! 5 healthy wrap recipes for the workweek

Vegan vegetable wrap with lettuce, cucumber and tomatoes sliced in half

Here’s a weekday meal hack: Buy a package of corn or flour tortillas for the week and commit to wraps Monday through Friday. Don’t worry —this doesn’t have to mean the same recipe every day. You can change it up with Southwestern wrap recipes, a take on Cobb salad, and lots more.

Two fresh vegetable wraps filled with lettuce, tomatoes, and cucumbers, neatly placed on a wooden board with some seasoning scattered around.
Southwestern breakfast wrap
Prep Time 10 minutes
Cook Time 8 minutes
Servings 1 serving
Serving Size 1 wrap

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Ingredients

Preparation

  1. Scramble eggs in pan sprayed with cooking spray. 
  2. Heat beans separately in microwave for about 30-45 seconds. 
  3. Spread beans onto tortilla, then fill with eggs, cheese, and hot sauce.

Nutrition

(per serving)
  • 255 Calories
  • 9g Total Fat
  • 3g Saturated Fat
  • 428mg Sodium
  • 171mg Cholesterol
  • 23g Total Carbs
  • 4g Fiber
  • 2g Sugars
  • 21g Protein
  • 333mg Potassium

Tip: Swap the egg and egg whites for ½ cup chopped firm tofu sautéed with ⅛ teaspoon turmeric (for yellow color) if desired. Serve with 1-2 cups of your choice of non-starchy vegetable or side to help complete a balanced meal.

Two fresh vegetable wraps filled with lettuce, tomatoes, and cucumbers, neatly placed on a wooden board with some seasoning scattered around.
Chicken, grape, and walnut wrap
Prep Time 5 minutes
Cook Time 0 minutes
Servings 1 serving
Serving Size 1 wrap

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Ingredients

Preparation

  1. Combine chicken, yogurt, grapes, walnuts, and salt and pepper. 
  2. Wrap chicken mixture in tortilla with spinach.

Nutrition

(per serving)
  • 467 Calories
  • 20g Total Fat
  • 5g Saturated Fat
  • 436mg Sodium
  • 81mg Cholesterol
  • 34g Total Carbs
  • 6g Fiber
  • 9g Sugars
  • 38g Protein
  • 336mg Potassium
Two fresh vegetable wraps filled with lettuce, tomatoes, and cucumbers, neatly placed on a wooden board with some seasoning scattered around.
Cobb salad wrap
Prep Time 5 minutes
Cook Time 0 minutes
Servings 1 serving
Serving Size 1 wrap

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Ingredients

Preparation

  1. Toss together lettuce, tomato, chicken, egg, cheese, and bacon until well combined. 
  2. Wrap in tortilla.

Nutrition

(per serving)
  • 454 Calories
  • 19g Total Fat
  • 7g Saturated Fat
  • 510mg Sodium
  • 258mg Cholesterol
  • 38g Total Carbs
  • 7g Fiber
  • 9g Sugars
  • 31g Protein
  • 986mg Potassium
Two fresh vegetable wraps filled with lettuce, tomatoes, and cucumbers, neatly placed on a wooden board with some seasoning scattered around.
Indian lentil wrap
Prep Time 5 minutes
Cook Time 1 minute
Servings 1 serving
Serving Size 1 wrap

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Ingredients

Preparation

  1. Mix together lentils, curry powder, raisins, carrots, and zucchini and heat for 60 seconds in microwave. 
  2. Wrap mixture in tortilla and heat for an additional 10-15 seconds.

Nutrition

(per serving)
  • 240 Calories
  • 1g Total Fat
  • 0g Saturated Fat
  • 377mg Sodium
  • 0mg Cholesterol
  • 53g Total Carbs
  • 8g Fiber
  • 14g Sugars
  • 9g Protein
  • 726mg Potassium

You may need to adjust carbohydrates, depending on your nutritional needs.Try skipping the tortilla and go bowl style!

Two fresh vegetable wraps filled with lettuce, tomatoes, and cucumbers, neatly placed on a wooden board with some seasoning scattered around.
Turkey and cheddar wrap
Prep Time 5 minutes
Cook Time 0 minutes
Servings 1 serving
Serving Size 2 wraps

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Ingredients

Preparation

  1. Spread mustard on tortillas and fill with turkey, cheese, spinach, and tomato.

Nutrition

(per serving)
  • 527 Calories
  • 14g Total Fat
  • 3g Saturated Fat
  • 445mg Sodium
  • 91mg Cholesterol
  • 53g Total Carbs
  • 13g Fiber
  • 5g Sugars
  • 46g Protein
  • 741mg Potassium

You may need to adjust carbohydrates, depending on your nutritional needs. (Try using just one wrap!)

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