Wraps are a delicious way to hold a complete, balanced meal in the palm of your hand—literally! It’s a popular option, especially if you’re somebody who is always on the go. To help you enjoy wraps at any meal, here’s our collection of healthy recipes all under 450 calories.
1. Baked Falafel Lettuce Wraps | The Wheatless Kitchen
Baked falafel is a crispy way to get your lean protein and fiber in. Make falafel healthier by baking ground chickpeas instead of deep-frying them. Serve them with tangy lemon-dill yogurt sauce, and watch them disappear. Recipe makes 6 servings at 3 falafels + 1 tablespoon yogurt sauce + 3 lettuce leaves + 1/2 tomato + 1/2 avocado.
Nutrition (per serving): Calories: 285; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 3mg; Sodium: 331mg; Carbohydrate: 34g; Dietary Fiber: 9g; Sugar: 7g; Protein: 9g
2. Greek Roasted Red Pepper Wraps | Maebells
If you’re a fan of Greek salad, you can take it on the go with this recipe for Greek roasted red pepper wraps. Roll together roasted red pepper, spinach, cucumber, goat cheese, feta and olives, and enjoy. This version of the recipe calls for a whole-grain wrap, or use a gluten-free substitute if needed. Add a side of hummus for dipping. Recipe makes 1 serving at 1 wrap each.
Nutrition (per serving): Calories 236; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 48mg; Sodium: 769mg; Carbohydrate: 27g; Dietary Fiber: 2g; Sugar: 6g; Protein: 9g
3. Turkey Taco Lettuce Wraps | Skinnytaste
Want to give your tacos a fresh and healthy twist? Try subbing in lettuce leaves instead of the traditional corn and flour tortillas. Make the taco filling from scratch using fresh ingredients. Recipe makes 4 servings at 2 lettuce wraps each.
Nutrition (per serving): Calories: 256; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 113mg; Sodium: 714mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 4g; Protein: 30g
4. Grilled Zucchini Hummus Wrap | Maebells
This wrap is packed with grilled zucchini, veggies, cheese and hummus. Grilled zucchini is placed on a big tortilla topped with kale, red onion, tomatoes, cheese and a heaping dose of hummus. Recipe makes 2 servings at 1 wrap each.
Nutrition (per serving): Calories: 332; Total Fat: 17 g; Saturated Fat: 6 g; Monounsaturated Fat: 7 g ; Cholesterol: 15 mg; Sodium: 643 mg; Total Carbohydrates: 34 g; Dietary Fiber: 17 g; Sugars: 2 g; Protein: 13 g
5. Waldorf Chicken Salad | Love & Zest
Make this simple chicken Waldorf salad for an on-the-go meal. This recipe remixes leftover rotisserie chicken with common ingredients like plain Greek yogurt, orange juice, mayonnaise, apples and onions. Recipe makes 4 servings at 1 wrap each.
Nutrition (per serving): Calories: 333; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Cholesterol: 84mg; Sodium: 976mg; Carbohydrate: 30g; Dietary Fiber: 4g; Sugar: 8g; Protein: 25g
6. Egg and Hummus Breakfast Wrap | Eating Bird Food
This quick and healthy breakfast recipe features an egg and veggie scramble wrapped in a whole-grain tortilla. Hummus, feta and sun-dried tomatoes make this a Mediterranean-inspired breakfast wrap. Recipe makes 1 serving at 1 wrap each.
Nutrition (per serving): Calories: 300; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 193mg; Sodium: 574mg; Carbohydrate: 27g; Dietary Fiber: 6g; Sugar: 5g; Protein 21g
7. Greek Style Chicken Wrap | Cooking Light
Make a delicious, nutritious lunch in no time flat with Greek style chicken wraps. Combine grocery store rotisserie chicken, tomatoes, cucumbers, olives and hummus on a flour tortilla, and you have a balanced meal. Recipe makes 6 servings at 1 wrap each.
Nutrition (per serving): Calories: 243; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 12mg; Sodium: 509mg; Carbohydrate: 30g; Dietary Fiber: 5g; Sugar: 4g; Protein: 10g
8. Swiss Chard Wraps | Clean Eating
Rich in micronutrients, Swiss chard is the workhorse of leafy greens. Use it as a low-carb wrap to roll up other superfoods like carrots, beets and avocados. The best part: Each vegetarian-friendly wrap is flavored with almond-lime dip. To avoid bitterness, destem and steam the chard leaves for a few minutes before using as wraps. Recipe makes 4 servings at 4 wraps + 2 tablespoons sauce each.
Nutrition (per serving): Calories: 364; Total Fat: 25g; Saturated Fat: 3g; Monounsaturated Fat: 16g; Cholesterol: 0mg; Sodium: 533mg; Total Carbohydrate: 34g; Dietary Fiber: 13g; Sugars: 16g; Protein: 9g
