25+ Flavorful Lunch Wrap Recipes That Will Change Your Midday

When it comes to lunch, you want something that’s both satisfying and easy to prepare.

Lunch wraps are the perfect solution!

These versatile meals can be packed with endless combinations of proteins, vegetables, and sauces, all wrapped up in a soft tortilla for a quick and portable meal.

Whether you’re in the mood for something fresh, spicy, or comforting, there’s a wrap recipe to suit every taste and dietary preference.

In this article, we’ve rounded up over 25 lunch wrap recipes that are as delicious as they are convenient.

From grilled chicken and avocado wraps to spicy chickpea wraps and BBQ pulled pork, these recipes will keep your lunch exciting and full of flavor.

So, if you’re tired of the same old sandwiches and want to add variety to your lunch routine, keep reading to discover some amazing wrap ideas!

25+ Flavorful Lunch Wrap Recipes That Will Change Your Midday

Lunch wraps offer a quick, customizable, and healthy way to enjoy a meal on the go.

Whether you’re looking for a light and fresh wrap or a hearty, comforting one, there’s something here for everyone.

The best part? Wraps are incredibly versatile, so you can mix and match ingredients based on what you have in your kitchen or your personal preferences.

These 25+ lunch wrap recipes not only make meal prep easy but also ensure that you never get bored with your lunch again.

So go ahead, grab a tortilla, and start wrapping up your next delicious meal!

Chicken Caesar Wrap

This Chicken Caesar Wrap is a perfect blend of savory flavors wrapped in a soft tortilla, making it an easy and delicious lunch option. The grilled chicken breast pairs perfectly with the creamy Caesar dressing, crunchy romaine lettuce, and a sprinkle of Parmesan cheese. It’s a satisfying wrap that combines all the textures and tastes of a classic Caesar salad, but in a portable and quick-to-make form.

Ingredients:

• 1 large chicken breast, grilled and sliced
• 2 whole wheat tortillas
• 1 cup romaine lettuce, chopped
• 2 tbsp Caesar dressing
• ¼ cup shredded Parmesan cheese
• 1 tbsp olive oil (for grilling)
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a pan over medium heat. Season the chicken breast with salt and pepper, then grill it for about 6-8 minutes on each side, until fully cooked and golden brown.
2. Slice the grilled chicken breast into thin strips.
3. Lay the tortillas flat on a clean surface. Spread 1 tablespoon of Caesar dressing in the center of each tortilla.
4. Add a generous handful of chopped romaine lettuce on top of the dressing.
5. Place the sliced chicken breast on top of the lettuce and sprinkle with Parmesan cheese.
6. Fold in the sides of the tortilla and roll it up tightly to secure the ingredients inside.
7. Serve immediately or wrap it in foil for an on-the-go lunch.

This Chicken Caesar Wrap is an easy-to-make yet incredibly flavorful lunch option. The crisp lettuce and tender chicken breast combine wonderfully with the creamy dressing and nutty Parmesan. Whether you’re in need of a quick meal or packing lunch for work, this wrap offers both convenience and taste in every bite.

Veggie Hummus Wrap

This Veggie Hummus Wrap is a colorful and healthy lunch choice. It combines a variety of fresh vegetables with a creamy hummus spread, all wrapped in a whole wheat tortilla. Packed with fiber, vitamins, and healthy fats, this wrap is not only filling but also a great way to sneak in more veggies into your diet.

Ingredients:

• 2 whole wheat tortillas
• 4 tbsp hummus (store-bought or homemade)
• 1 cup spinach leaves
• ½ cucumber, sliced thinly
• 1 small carrot, shredded
• ½ bell pepper, sliced thinly
• 2 tbsp feta cheese (optional)
• 1 tbsp olive oil
• Salt and pepper, to taste

Instructions:

1. Lay the tortillas flat on a clean surface.
2. Spread 2 tablespoons of hummus on each tortilla.
3. Layer the spinach leaves, cucumber slices, shredded carrot, and bell pepper slices evenly over the hummus.
4. Add feta cheese if desired and season with a little salt and pepper.
5. Drizzle olive oil over the veggies for added flavor.
6. Fold in the sides of the tortilla and roll tightly to seal.
7. Slice the wrap in half and serve immediately.

The Veggie Hummus Wrap is a light yet filling option for those looking to enjoy a healthy, plant-based lunch. The combination of fresh, crisp vegetables and the creamy hummus is refreshing and satisfying. It’s perfect for meal prep or as a quick lunch when you need something nutritious on the go.

Turkey Avocado Wrap

A Turkey Avocado Wrap is a deliciously creamy and savory lunch option that combines the lean protein of turkey with the rich, creamy texture of avocado. The slight tang of mustard and crunch from the lettuce adds a balanced contrast to the smoothness of the avocado. This wrap is not only flavorful but also packed with nutrients, making it an excellent choice for a healthy lunch.

Ingredients:

• 2 whole wheat tortillas
• 6 slices turkey breast (deli meat or freshly roasted)
• 1 ripe avocado, sliced
• 1 cup mixed greens (spinach, arugula, or lettuce)
• 1 tbsp mustard (optional)
• Salt and pepper, to taste

Instructions:

1. Lay the tortillas flat on a clean surface.
2. Spread mustard (if using) evenly on the tortillas.
3. Place the turkey slices in the center of each tortilla.
4. Add a few slices of avocado on top of the turkey.
5. Layer the mixed greens over the avocado, seasoning lightly with salt and pepper.
6. Fold the sides of the tortilla in and roll tightly to secure the filling.
7. Slice the wrap in half and serve.

The Turkey Avocado Wrap is a delicious and satisfying meal that combines lean protein with healthy fats, making it a great choice for lunch. The creamy avocado and fresh greens add a burst of flavor and texture, while the turkey provides a protein boost. Whether you’re looking for a nutritious work lunch or a post-workout meal, this wrap is the perfect balance of flavor and nutrients.

Chicken and Pesto Wrap

The Chicken and Pesto Wrap is a vibrant, flavorful lunch option that combines juicy chicken with the aromatic, herby richness of pesto. This wrap brings together a balanced mix of protein, healthy fats, and fresh greens, making it both satisfying and refreshing. It’s a perfect meal for anyone who loves the bold flavors of pesto but prefers a lighter, more portable form.

Ingredients:

• 1 large chicken breast, grilled and sliced
• 2 whole wheat tortillas
• 2 tbsp pesto sauce (store-bought or homemade)
• 1 cup arugula or spinach leaves
• ¼ cup sun-dried tomatoes, sliced
• ¼ cup mozzarella cheese, shredded
• Salt and pepper, to taste

Instructions:

1. Grill the chicken breast with salt and pepper until fully cooked, about 6-8 minutes per side. Slice the chicken into thin strips.
2. Lay the tortillas flat and spread 1 tablespoon of pesto sauce evenly on each.
3. Add a layer of arugula or spinach leaves on top of the pesto.
4. Place the sliced chicken, sun-dried tomatoes, and shredded mozzarella cheese on the greens.
5. Fold the sides of the tortilla and roll tightly to secure the fillings.
6. Serve immediately or wrap it in foil for a packed lunch.

The Chicken and Pesto Wrap offers a satisfying mix of fresh flavors with the nutty, garlicky pesto and tender grilled chicken. The sun-dried tomatoes add a tangy kick, and the mozzarella complements the richness of the pesto. It’s a delicious, quick, and healthy wrap perfect for lunch or a light dinner.

Buffalo Chicken Wrap

For those who love a spicy kick in their lunch, the Buffalo Chicken Wrap delivers bold flavors with a tangy buffalo sauce combined with crunchy veggies and creamy ranch dressing. This wrap is perfect for anyone craving the taste of buffalo wings but wants a healthier, mess-free alternative.

Ingredients:

• 1 large chicken breast, grilled and sliced
• 2 whole wheat tortillas
• 3 tbsp buffalo sauce
• 2 tbsp ranch dressing
• 1 cup shredded lettuce
• ½ cup sliced celery
• ¼ cup shredded carrots
• Salt and pepper, to taste

Instructions:

1. Grill the chicken breast with salt and pepper until cooked through, then slice it into thin strips.
2. Toss the sliced chicken in buffalo sauce until well-coated.
3. Lay the tortillas flat and spread 1 tablespoon of ranch dressing on each.
4. Add a layer of shredded lettuce, followed by the buffalo chicken.
5. Top with sliced celery and shredded carrots for crunch.
6. Fold the sides of the tortilla and roll it up tightly to hold the filling in place.
7. Serve immediately or wrap it for a grab-and-go lunch.

The Buffalo Chicken Wrap is a fiery and satisfying meal that blends the spicy buffalo sauce with the cool ranch dressing. The fresh veggies, like celery and shredded carrots, add texture and balance to the heat. It’s a great option for anyone who wants a spicy and filling lunch without the mess of wings.

Tuna Salad Wrap

The Tuna Salad Wrap is a simple yet delicious option for a healthy and satisfying lunch. This wrap combines the richness of tuna with creamy mayonnaise and crunchy vegetables, all wrapped up in a soft tortilla. It’s a classic and versatile choice that can be made in minutes, making it ideal for meal prep or busy days.

Ingredients:

• 1 can tuna in water, drained
• 2 whole wheat tortillas
• 2 tbsp mayonnaise or Greek yogurt
• 1 tbsp Dijon mustard (optional)
• 1 small celery stalk, chopped
• 2 tbsp red onion, finely chopped
• 1 cup mixed greens or lettuce
• Salt and pepper, to taste

Instructions:

1. In a bowl, combine the drained tuna, mayonnaise (or Greek yogurt), Dijon mustard, chopped celery, and red onion. Stir until well-mixed.
2. Lay the tortillas flat on a clean surface.
3. Spread the tuna mixture evenly across the center of each tortilla.
4. Add a handful of mixed greens or lettuce on top of the tuna.
5. Season with a pinch of salt and pepper to taste.
6. Fold in the sides of the tortilla and roll tightly to close the wrap.
7. Serve immediately or refrigerate for later.

The Tuna Salad Wrap is an easy-to-make, protein-packed lunch option. The creamy tuna mixture paired with the crunch of celery and the freshness of greens makes it a perfect balance of flavor and texture. Whether you’re preparing for a busy week or just need a quick lunch, this wrap is a classic favorite.

Grilled Veggie and Goat Cheese Wrap

The Grilled Veggie and Goat Cheese Wrap is a delightful combination of smoky, tender grilled vegetables and creamy, tangy goat cheese, all wrapped in a whole wheat tortilla. This wrap is not only full of flavor but also rich in fiber and antioxidants, making it a perfect vegetarian lunch option. It’s ideal for anyone craving a savory, satisfying meal that’s also healthy and easy to prepare.

Ingredients:

• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1 small eggplant, sliced
• 2 whole wheat tortillas
• 3 tbsp olive oil
• 2 tbsp balsamic vinegar
• 2 oz goat cheese, crumbled
• 1 cup arugula or spinach leaves
• Salt and pepper, to taste

Instructions:

1. Preheat a grill or grill pan to medium-high heat. Drizzle the zucchini, bell pepper, and eggplant slices with olive oil and balsamic vinegar. Season with salt and pepper.
2. Grill the vegetables for 4-5 minutes on each side until tender and slightly charred.
3. Lay the tortillas flat and add a layer of arugula or spinach in the center.
4. Top with the grilled vegetables and sprinkle crumbled goat cheese over the top.
5. Roll the tortillas tightly, folding in the sides to secure the filling.
6. Serve immediately or wrap it up for a quick lunch on the go.

The Grilled Veggie and Goat Cheese Wrap is a savory, satisfying meal that’s both nutritious and delicious. The smoky flavor from the grilled vegetables pairs perfectly with the creamy goat cheese, while the arugula adds a fresh bite. This wrap is perfect for anyone looking for a light but fulfilling vegetarian lunch.

Steak and Avocado Wrap

A Steak and Avocado Wrap is a hearty, protein-packed lunch that combines the richness of grilled steak with the creamy texture of ripe avocado. With the addition of fresh vegetables and a tangy sauce, this wrap is both flavorful and filling, making it a great choice for a satisfying midday meal.

Ingredients:

• 1 small steak (ribeye, sirloin, or flank), grilled and sliced thinly
• 2 whole wheat tortillas
• 1 ripe avocado, sliced
• 1 cup mixed greens (lettuce, spinach, arugula)
• 2 tbsp salsa or sour cream (optional)
• Salt and pepper, to taste

Instructions:

1. Season the steak with salt and pepper, then grill it to your desired doneness. Slice the steak thinly against the grain.
2. Lay the tortillas flat and place a layer of mixed greens in the center of each.
3. Arrange the sliced steak and avocado on top of the greens.
4. Add a spoonful of salsa or a dollop of sour cream for added flavor (optional).
5. Roll the tortilla tightly, folding in the sides to secure the fillings.
6. Serve immediately or wrap for a quick and filling lunch.

The Steak and Avocado Wrap is a delicious, protein-rich meal with a satisfying combination of creamy avocado and tender steak. The fresh greens and optional salsa add a refreshing contrast to the rich flavors. This wrap is ideal for anyone looking for a hearty, flavorful lunch that’s easy to prepare and full of nutrients.

Caprese Wrap

The Caprese Wrap is a light and refreshing lunch option, perfect for those who love the classic Italian combination of fresh tomatoes, basil, and mozzarella. With the added creaminess of pesto and a drizzle of balsamic glaze, this wrap is a great choice for a simple, delicious meal that’s bursting with flavor.

Ingredients:

• 2 whole wheat tortillas
• 1 cup fresh mozzarella, sliced
• 1 large tomato, sliced
• 1/4 cup fresh basil leaves
• 2 tbsp pesto sauce
• 1 tbsp balsamic glaze
• Salt and pepper, to taste

Instructions:

1. Lay the tortillas flat on a clean surface.
2. Spread 1 tablespoon of pesto sauce on each tortilla.
3. Layer fresh mozzarella slices, tomato slices, and basil leaves evenly on the tortillas.
4. Drizzle balsamic glaze over the top and season with salt and pepper.
5. Fold the sides of the tortillas and roll tightly to secure the ingredients.
6. Serve immediately or refrigerate for a refreshing lunch later.

The Caprese Wrap offers a fresh and light lunch that’s packed with flavors. The creamy mozzarella, juicy tomatoes, and fragrant basil combine beautifully with the pesto and balsamic glaze. It’s a quick and easy wrap that’s perfect for a healthy, Mediterranean-inspired meal.

BBQ Chicken Wrap

The BBQ Chicken Wrap is a flavorful and satisfying lunch option that combines tender, grilled chicken with the smoky, tangy sweetness of barbecue sauce. This wrap is packed with protein and vegetables, making it both a hearty and delicious meal. The addition of crunchy coleslaw and fresh greens adds a refreshing crunch that complements the savory chicken.

Ingredients:

• 1 large chicken breast, grilled and sliced
• 2 whole wheat tortillas
• 3 tbsp BBQ sauce (your favorite brand)
• 1 cup coleslaw mix (cabbage and carrots)
• 1 tbsp mayonnaise
• 1 tbsp apple cider vinegar
• 1 cup lettuce, shredded
• Salt and pepper, to taste

Instructions:

1. Grill the chicken breast until fully cooked, then slice it thinly. Toss the chicken in BBQ sauce until well-coated.
2. In a bowl, mix the coleslaw mix with mayonnaise and apple cider vinegar. Season with salt and pepper to taste.
3. Lay the tortillas flat and spread a layer of coleslaw in the center of each.
4. Top with the BBQ chicken slices and a handful of shredded lettuce.
5. Fold in the sides of the tortilla and roll tightly to secure the ingredients.
6. Serve immediately or wrap it for a quick and satisfying lunch.

The BBQ Chicken Wrap offers a delicious balance of smoky and tangy flavors, with the BBQ sauce giving the chicken an irresistible sweetness. The creamy coleslaw adds a perfect crunch, while the fresh lettuce provides a light contrast. It’s a fantastic wrap for anyone craving something hearty yet full of flavor.

Chicken Fajita Wrap

The Chicken Fajita Wrap is a zesty, flavorful lunch option, featuring spiced chicken, sautéed peppers, and onions wrapped up in a soft tortilla. With the addition of a cool sour cream or guacamole, this wrap delivers the perfect combination of spicy, savory, and creamy textures. It’s a delicious way to enjoy fajita flavors in a portable form.

Ingredients:

• 1 large chicken breast, thinly sliced
• 2 whole wheat tortillas
• 1 bell pepper, sliced
• 1 onion, sliced
• 2 tbsp olive oil
• 1 tbsp fajita seasoning (or homemade)
• 2 tbsp sour cream or guacamole (optional)
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a pan over medium-high heat. Season the sliced chicken with fajita seasoning, salt, and pepper. Cook the chicken for about 5-6 minutes until browned and cooked through.
2. In the same pan, sauté the sliced bell pepper and onion for 3-4 minutes until softened.
3. Lay the tortillas flat and spread sour cream or guacamole in the center of each (if using).
4. Add the seasoned chicken, sautéed peppers, and onions on top of the spread.
5. Roll the tortillas tightly, folding in the sides to secure the filling.
6. Serve immediately or pack for a flavorful lunch on the go.

The Chicken Fajita Wrap is a flavorful, Tex-Mex-inspired meal that’s easy to make and perfect for lunch. The combination of spiced chicken, sautéed peppers, and onions creates a satisfying, savory filling, while the sour cream or guacamole adds a cool and creamy contrast. It’s a vibrant and filling wrap that’s sure to become a favorite.

Falafel and Tzatziki Wrap

The Falafel and Tzatziki Wrap is a delicious vegetarian lunch option, packed with crispy falafel, fresh veggies, and a creamy, tangy tzatziki sauce. This Mediterranean-inspired wrap is full of flavor and texture, offering a satisfying balance of crunchy falafel and smooth yogurt-based sauce. It’s a perfect wrap for anyone craving a light yet filling meal.

Ingredients:

• 4-6 falafel balls, cooked
• 2 whole wheat tortillas
• 1 cup cucumber, diced
• 1 small tomato, diced
• 1 cup lettuce or spinach leaves
• 3 tbsp tzatziki sauce
• Salt and pepper, to taste

Instructions:

1. Prepare or heat the falafel according to package instructions or your recipe.
2. Lay the tortillas flat and add a few spoonfuls of tzatziki sauce in the center of each.
3. Layer with lettuce or spinach leaves, diced cucumber, and tomato.
4. Place the falafel balls in the center and drizzle with additional tzatziki sauce.
5. Fold in the sides of the tortilla and roll tightly to enclose the filling.
6. Serve immediately or wrap for a nutritious, Mediterranean-inspired lunch.

The Falafel and Tzatziki Wrap is a flavorful and healthy lunch option. The crispy falafel and cool, creamy tzatziki offer a satisfying contrast, while the fresh vegetables add crunch and freshness. This wrap is an excellent choice for a light yet hearty meal that’s rich in protein and fiber.

Shrimp and Avocado Wrap

The Shrimp and Avocado Wrap is a fresh, light, and flavorful option for lunch. The sweetness of the shrimp pairs perfectly with the creamy avocado, while the crunchy vegetables and tangy sauce add layers of flavor. This wrap is not only quick and easy to make but also packs a punch in both taste and nutrition, making it a perfect go-to meal.

Ingredients:

• 1/2 lb shrimp, peeled and deveined
• 2 whole wheat tortillas
• 1 ripe avocado, sliced
• 1/2 cup red cabbage, shredded
• 1 small cucumber, sliced
• 1/4 cup Greek yogurt
• 1 tbsp lime juice
• Salt and pepper, to taste

Instructions:

1. Season the shrimp with salt, pepper, and a squeeze of lime juice. Sauté the shrimp in a pan with a little olive oil for 3-4 minutes, until pink and cooked through.
2. Lay the tortillas flat on a clean surface.
3. In the center of each tortilla, spread a spoonful of Greek yogurt and drizzle with a bit of lime juice.
4. Add the sautéed shrimp, followed by slices of avocado, shredded cabbage, and cucumber.
5. Roll the tortilla tightly, folding in the sides to secure the fillings.
6. Serve immediately or wrap for a refreshing and light lunch.

The Shrimp and Avocado Wrap is a deliciously light yet filling meal, with the shrimp offering a sweet and savory bite, while the creamy avocado provides a rich contrast. The crunchy veggies and tangy yogurt dressing add freshness, making this wrap the perfect healthy lunch for anyone on the go.

Pulled Pork and Coleslaw Wrap

The Pulled Pork and Coleslaw Wrap is a smoky and savory lunch option that combines tender pulled pork with creamy, tangy coleslaw. The flavors meld together in this wrap, providing a satisfying, hearty meal that’s both flavorful and filling. It’s an ideal choice for those craving something with a bit of comfort and a lot of flavor.

Ingredients:

• 1 cup pulled pork (cooked and shredded)
• 2 whole wheat tortillas
• 1 cup coleslaw mix (cabbage and carrots)
• 2 tbsp barbecue sauce
• 1 tbsp mayonnaise
• 1 tbsp apple cider vinegar
• Salt and pepper, to taste

Instructions:

1. In a small bowl, mix together the coleslaw mix, mayonnaise, apple cider vinegar, salt, and pepper until well combined.
2. Toss the pulled pork with barbecue sauce until evenly coated and heated through.
3. Lay the tortillas flat and place a generous amount of coleslaw in the center of each.
4. Top with the pulled pork and drizzle with a bit more barbecue sauce if desired.
5. Roll the tortillas tightly, folding in the sides to hold the filling inside.
6. Serve immediately or wrap for a filling, smoky lunch.

The Pulled Pork and Coleslaw Wrap offers the perfect combination of smoky, savory pulled pork and the crunchy, tangy coleslaw. The barbecue sauce ties everything together, making it a satisfying and comforting lunch. Whether you’re craving something hearty or just want to indulge in bold flavors, this wrap is a great choice.

Spicy Chickpea Wrap

The Spicy Chickpea Wrap is a hearty, plant-based lunch option that’s packed with flavor. The chickpeas are sautéed in a blend of spices, creating a crispy, spicy base that pairs perfectly with the cooling cucumber and tangy tahini sauce. This wrap is full of protein, fiber, and healthy fats, making it both nutritious and satisfying.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 2 whole wheat tortillas
• 1/2 cup cucumber, diced
• 1/4 cup red onion, thinly sliced
• 2 tbsp tahini sauce
• 1 tbsp olive oil
• 1 tsp cumin
• 1/2 tsp paprika
• 1/2 tsp chili powder
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a pan over medium heat. Add the chickpeas, cumin, paprika, chili powder, salt, and pepper. Sauté for 5-6 minutes, stirring occasionally, until the chickpeas are crispy and golden.
2. Lay the tortillas flat and spread a spoonful of tahini sauce in the center of each.
3. Add the sautéed chickpeas, followed by diced cucumber and red onion.
4. Roll the tortilla tightly, folding in the sides to secure the filling.
5. Serve immediately or wrap for a quick, nutritious lunch.

The Spicy Chickpea Wrap offers a deliciously bold flavor with a kick from the spices and a smooth, creamy contrast from the tahini sauce. The crispy chickpeas provide satisfying crunch and protein, while the fresh cucumber and red onion add a light, refreshing touch. This wrap is perfect for anyone looking for a flavorful, filling plant-based lunch.

Note: More recipes​ are coming soon!