Enjoy your weight loss journey with these ten healthy wrap recipes. These wrap recipes are under 380 calories per serving! They are all quick and easy to prepare for breakfast, lunch, or dinner. You can prepare a week’s meal plan with these healthy wrap recipes.
1. Tuna & Egg Salad Wrap
Ingredients:
• 1/4 medium cucumber (peeled and diced)
• 1 small tomato (diced)
• 1 hard-boiled egg (grated)
• 1 whole-wheat tortilla
• 1 leaf lettuce
• 3 oz tuna
• 1 tbsp light mayonnaise
• salt and black pepper to taste
Instructions:
Calories: 320 per serving
Lay a whole-wheat tortilla on a clean surface.
Place a leaf of lettuce in the middle.
Add half of the diced tomatoes, half of the grated boiled egg, and half of the diced cucumber as toppings on the lettuce.
Add tuna.
Add the remaining half of the toppings.
Drizzle light mayonnaise.
Season with salt and pepper to taste
Fold the tortilla to make a wrap with one open end.
Serve and enjoy!
2. Chicken Egg Salad Recipe
Ingredients:
• 2 bay leaves
• salt to taste
• 4 oz chicken breast (boneless and skinless)
• 1 lemon slice
• 1 leaf lettuce (chopped)
• 6 grape tomatoes (chopped)
• 1 hard-boiled egg (grated)
• 1 whole-wheat tortilla
• 2 tbsp blue cheese dressing
Instructions:
Calories: 380 per serving
Fill the pot with water.
Add two bay leaves, salt to taste, and a slice of lemon.
Add 4 oz of boneless and skinless chicken breast.
Let it boil until cooked.
Remove chicken from the pot and transfer to a plate.
Shred the chicken.
Set aside along with other ingredients.
Lay a whole-wheat tortilla on a clean surface.
Spread 2 tbsp of blue cheese dressing on the tortilla.
Add chopped lettuce in the middle of the dressing.
Add half of the shredded chicken, followed by chopped tomatoes and grated boiled egg.
Top it off with the remaining shredded chicken.
Fold the tortilla to make a wrap with one open end.
Serve immediately and enjoy!
3. Tuna & Veggie Wrap
Ingredients:
• 1/2 medium cucumber (peeled and diced)
• 1/2 medium carrot (peeled and diced)
• 3 oz tuna
• 1 tbsp light mayonnaise
• 1 tsp siracha
• 1 whole-wheat tortilla
• 1 oz avocado (sliced)
Instructions:
Calories: 290 per serving
In a bowl, add 3 oz tuna, 1 tbsp light mayonnaise, and 1 tsp sriracha.
Mix until well blended.
Set aside.
Lay a whole-wheat tortilla on a clean surface.
Add tuna mixture in the middle of the tortilla and spread evenly.
Top it off with diced cucumber and carrot.
Add sliced avocado.
Fold the tortilla to make a wrap with one open end.
Serve immediately and enjoy!
4. Spinach Wrap
Ingredients:
• 1/4 medium red bell pepper (diced)
• 1/2 tsp olive oil
• 1/4 medium red onion (chopped)
• 5 oz spinach
• salt and black pepper to taste
• 1 whole-wheat tortilla
• 2 tbsp vegan cream cheese
Instructions:
Calories: 240 per serving
Set a pan over medium heat.
Add olive oil and warm it up.
Saute diced red bell pepper and chopped red onion until soft.
Add spinach and stir-fry until wilted.
Season with salt and black pepper to taste.
Stir-fry for 30 seconds.
Remove from the heat.
Set aside.
Lay a whole-wheat tortilla on a clean surface.
Spread vegan cream cheese on the tortilla.
Add the spinach mixture.
Fold the tortilla to make a wrap with one open end.
Serve immediately and enjoy!
5. Ground Turkey Lettuce Wrap
Ingredients:
• 1/4 medium red onion (sliced)
• 1/2 tsp olive oil
• 4 oz ground turkey
• salt and black pepper to taste
• 1/4 tsp Italian seasoning
• 2 tbsp tomato sauce
• 1 small tomato (sliced)
• 1 whole-wheat tortilla
• 1 leaf lettuce
• 1 tsp mustard
• 1 tbsp cheddar cheese (grated)
Instructions:
Calories: 360 per serving
Set a pan over medium heat.
Add olive oil and warm it up.
Saute sliced onion until soft.
Add ground turkey and cook until color changes.
Season with Italian seasoning, salt, black pepper, and tomato sauce.
Stir and mix well.
Remove from the heat and set aside.
Lay a whole-wheat tortilla on a clean surface.
Place a lettuce leaf in the middle of the tortilla.
Add turkey mixture on the leaf and spread evenly.
Top it off with sliced tomatoes.
Drizzle with mustard and sprinkle grated cheddar cheese.
Fold the tortilla to make a wrap with one open end.
Serve immediately and enjoy!
6. Veggie Wrap
Ingredients:
• 1 medium carrot (peeled and grated)
• 1/4 medium red bell pepper (julienned)
• 1/4 medium red onion (sliced)
• 1 tbsp cottage cheese
• 1 tbsp Greek yogurt
• 1 tbsp Dijon mustard
• 1 whole-wheat tortilla
• 1 oz spinach
• 1 tbsp pumpkin seeds
• salt and black pepper to taste
Instructions:
Calories: 260 per serving
In a bowl, add cottage cheese, Greek yogurt, and Dijon mustard.
Mix well and set aside.
Lay a whole-wheat tortilla on a clean surface.
Spread the mustard mixture on the tortilla.
Add spinach on top of the mustard mixture.
Add grated carrots, sliced red onion, and julienned red bell pepper.
Top it off with pumpkin seeds.
Season with salt and pepper to taste.
Fold the tortilla like a burrito.
Cut in half.
Serve immediately and enjoy!
7. Egg & Avocado Tortilla
Ingredients:
• 1/4 medium avocado (mashed)
• 1 tbsp lemon juice
• 1 hard-boiled egg (grated)
• 1 whole-wheat tortilla
• 1/4 medium green bell pepper (chopped)
• 1/4 cup white beans
• 2 Romaine lettuce (chopped)
• salt and black pepper to taste
Instructions:
Calories: 200 per serving
In a bowl, add mashed avocado, grated boiled egg, and lemon juice.
Mix well and set aside.
Lay a whole-wheat tortilla on a clean surface.
Spread the mixture on the tortilla.
Add chopped green bell pepper, white beans, and chopped Romaine lettuce.
Season with salt and black pepper to taste.
Fold the tortilla like a burrito.
Cut in half.
Serve immediately and enjoy!
8. Tortilla Salad Wrap
Ingredients:
• 1 oz chickpeas
• 2 tbsp onion (diced)
• 2 tbsp cucumber (diced)
• 1 tbsp green olives
• 4 cherry tomatoes (halved)
• salt and black pepper to taste
• 1 tsp white vinegar
• 1 tsp extra virgin olive oil
• 1 whole-wheat tortilla
• 2 Romaine lettuce
Instructions:
Calories: 220 per serving
In a bowl, add chickpeas, diced onion, green olives, halved cherry tomatoes, and diced cucumber.
Season with salt and black pepper to taste.
Add white vinegar and extra virgin olive oil.
Mix until well combined.
Set aside.
Lay a whole-wheat tortilla on a clean surface.
Add Romaine lettuce on the tortilla, followed by the salad mixture.
Fold the tortilla like a burrito.
Cut in half.
Serve immediately and enjoy!
9. Turkey Tortilla Wrap
Ingredients:
• 1 whole-wheat tortilla
• 2 Romaine lettuce
• 2 tbsp onion (diced)
• 2 tbsp tomato (diced)
• 3 oz grilled turkey breast
• 1 tbsp feta cheese
• salt and black pepper
• 1/2 tsp balsamic vinegar
Instructions:
Calories: 300 per serving
Lay a whole-wheat tortilla on a clean surface.
Add Romaine lettuce on the tortilla.
Top it off with diced onion, diced tomato, and grilled turkey breast.
Sprinkle with feta cheese.
Season with salt, black pepper, and balsamic vinegar.
Fold the tortilla like a burrito.
Cut in half.
Serve immediately and enjoy!
10. Vegetable Tortilla Recipe
Ingredients:
• 1/4 medium avocado (sliced)
• 1 tbsp lemon juice
• 1 whole-wheat tortilla
• 1/2 medium carrot (julienned)
• 1/4 medium red bell pepper (julienned)
• 1/4 medium cucumber (julienned)
• 1 oz chickpeas
Instructions:
Calories: 230 per serving
In a bowl, add sliced avocado and lemon juice.
Mash the avocado using a fork.
Mix well and set aside.
Lay a whole-wheat tortilla on a clean surface.
Spread the avocado mixture on the tortilla.
Add julienned carrot, red bell pepper, and cucumber.
Add chickpeas.
Fold the tortilla like a burrito.
Cut in half.
Serve immediately and enjoy!
Images – https://www.youtube.com/watch?v=uslI8__teuw
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