Description
These high protein healthy lunch wraps are packed with at least 30g of protein per serving, making them a delicious and nutritious option for a satisfying meal. Whether you’re looking to lose weight, build muscle, or maintain energy levels, these wraps offer the perfect balance of lean protein, fiber-rich veggies, and healthy fats. Choose from Grilled Chicken Avocado Wrap, Tuna & Egg Salad Wrap, or Spicy Turkey & Black Bean Wrap, and enjoy a flavorful, protein-packed lunch on the go!
Ingredients
Scale
1. Grilled Chicken Avocado Wrap (35g Protein)
- 4 oz grilled chicken breast, sliced or shredded
- 1 whole wheat tortilla (high-fiber)
- ½ avocado, mashed
- ½ cup fresh spinach
- 2 tbsp Greek yogurt dressing
2. Tuna & Egg Salad Wrap (30g Protein)
- ½ can tuna, drained and flaked
- 2 boiled eggs, chopped
- 3 tbsp Greek yogurt (healthier alternative to mayo)
- 1 whole grain wrap
- ½ cup lettuce, shredded
3. Spicy Turkey & Black Bean Wrap (32g Protein)
- 4 oz ground turkey, cooked and seasoned
- ½ cup black beans, slightly mashed
- 2 tbsp salsa (adds spice and flavor)
- 1 low-carb wrap (keto-friendly)
- ¼ cup cheddar cheese (optional)
Instructions
1. Grilled Chicken Avocado Wrap
- Warm the whole wheat tortilla on a skillet for 30 seconds on each side.
- Spread mashed avocado evenly over the wrap.
- Layer grilled chicken, fresh spinach, and Greek yogurt dressing.
- Roll tightly, slice in half, and enjoy!
2. Tuna & Egg Salad Wrap
- In a bowl, mix tuna, chopped boiled eggs, and Greek yogurt.
- Spread the mixture evenly on the whole grain wrap.
- Top with shredded lettuce and roll it up.
- Cut into halves and serve fresh!
3. Spicy Turkey & Black Bean Wrap
- Cook ground turkey in a skillet until browned.
- Mash black beans slightly and mix with salsa.
- Spread the turkey mixture over the wrap and sprinkle cheese (if using).
- Roll tightly, slice, and serve warm!
Notes
- For Weight Loss: Swap regular tortillas for low-carb wraps or lettuce wraps to cut down on calories and carbs.
- For Muscle Gain: Increase protein by adding extra lean meats, eggs, or Greek yogurt dressing.
- Vegetarian Alternative: Replace chicken and turkey with tofu, tempeh, or chickpeas for a plant-based protein boost.
- Meal Prep Tip: Store wraps separately and assemble them fresh to prevent sogginess.
- Creative Variations: Try Mexican-style (spicy turkey & salsa), Mediterranean (hummus, cucumber, feta), or Asian-inspired (teriyaki tofu, sesame seeds) wraps.
- Prep Time: 15 minutes
- Cook Time: 10 minutes (for turkey and chicken wraps)
- Category: Lunch
- Cuisine: Healthy / High-Protein / Meal Prep
Nutrition
- Serving Size: 1 wrap per serving
- Calories: 400 kcal
- Fat: 18g
- Carbohydrates: 30g
- Protein: 35g