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Healthy lunch wraps filled with fresh ingredients and vibrant colors.

Healthy Wraps

Quick and nutritious wrap recipes perfect for gut health and anti-inflammatory eating, ideal for busy weeks.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 7 wraps
Course: Healthy, Lunch
Cuisine: American
Calories: 350
Ingredients Method Notes

Ingredients
  

Proteins
  • 1 cup chicken, cooked and sliced
  • 1 can tuna, drained
  • 1 cup chickpeas, mashed
  • 1 cup tofu, baked and sliced
  • 4 large eggs, hard-boiled, chopped
Vegetables
  • 1 cup leafy greens (spinach, romaine) Washed and dried
  • 1 cup shredded carrots
  • 1 cup cucumbers, sliced Pat dry before using
  • 1 cup bell peppers, sliced
  • 1 cup purple cabbage, shredded
Spreads & Sauces
  • 1/2 cup Greek yogurt Mixed with lemon juice for flavor
  • 1 tbsp hummus
  • 2 tbsp peanut sauce
  • 1 tbsp olive oil
Wraps
  • 7 pieces whole wheat tortillas Alternatives: gluten-free tortillas or lettuce wraps

Method
 

Preparation
  1. Lay the tortilla flat and spread a thin barrier layer like hummus or yogurt.
  2. Put leafy greens next, so they stick to the spread.
  3. Add the chosen protein down the center of the wrap.
  4. Layer crunchy veggies last.
  5. Keep moist ingredients in the middle to prevent sogginess.
  6. Roll the wrap tightly, folding the sides in first, then rolling forward.

Notes

Wraps can be prepped in advance but aim for 1 to 2 days for optimal texture. Store in the fridge wrapped tightly.