Wraps are customizable and ideal for meal prep. Many of these recipes are vegan, gluten-free, or dairy-free, making them suitable for a variety of diets.
Wraps can include any fillings you want and can easily be eaten on the go, if desired. Most of these recipes can be made in under 15 minutes, making them convenient to prep as well.
Some of these wraps use lettuce or another leafy green as the wrap. You can substitute tortillas if you want. You can also add meat to the vegan wraps, if desired.
Meal prep tips
Some of these wraps include sauces or other fillings that may make the wrap soggy over time. If you are meal prepping, you may want to separate these components and add them to the wrap later.
Check out our recommendations for the best meal prep containers here.
This Thai-inspired wrap is made with precooked chicken, carrots, and cilantro. The cucumbers are combined with vinegar, honey, and salt to make quick pickles. Spicy mayonnaise is spread on whole wheat tortillas before the ingredients are rolled into wraps.
Each wrap contains over 25 g of protein and over 8 g of fiber. However, this recipe is high in sodium. You can reduce the amount of sodium in this recipe by using low sodium versions of mayonnaise and sriracha, or using less of the mayonnaise mixture in each wrap.
This vegan salad wrap includes cilantro, red onion, avocado, corn, black beans, and spinach. Each serving contains 16 g of protein and 16 g of fiber, which can help keep you feeling full.
The recipe calls for frozen corn, but you can substitute it with canned corn if that is more convenient. Just be sure to rinse the corn before using it to remove any extra sodium — you can do this with the canned black beans as well to reduce the sodium content.
Chard, or Swiss chard, is a leafy green vegetable that is used like a lettuce wrap in this recipe. It is rich in compounds called flavonoids, which may have anti-inflammatory properties.
These wraps are filled with thinly sliced tofu and a tomato mixture, which is made with sun-dried tomatoes, basil, vinegar, and olive oil.
This recipe also recommends using toothpicks to hold the wraps together. Be sure to take them out before eating!
These gluten- and dairy-free lettuce wraps are filled with precooked chicken, cucumber, green onions, cashews, mint, and carrots. The filling is tossed with soy sauce and lime juice.
The dipping sauce is made with sunflower butter, soy sauce, and lime juice, but you can substitute the sunflower butter with peanut butter if you prefer. Keep in mind that this will change the overall nutritional content of the recipe.
Cucumbers have a high water content and are low in calories. Regular consumption of cucumbers is associated with antimicrobial and antioxidant properties, and they may also improve immunity.
It is also important to note that this recipe is high in sodium, with 1,491 mg of sodium per serving. You can reduce this amount by substituting with reduced-sodium soy sauce or unsalted cashews.
With a whopping 54 g of protein per serving, these lettuce wraps are sure to keep you feeling full long after eating. They are also low in carbs and sodium.
High-fat red meats like brisket can be a part of a healthy diet if eaten in moderation. If you’re concerned about your saturated fat intake, you can remove the fat from the cut of meat before cooking. This way, you only eat the lean.
The meat takes eight hours to cook, so if you are planning on making this recipe, ensure you plan ahead.
Wraps are a versatile meal option that can include any ingredient you want. You can add or remove any ingredients you want to the recipes above.