Recipe Ideas for Healthy Wraps That Will Keep You Full Until Dinner

By Amy Gorin, MS, RDN
January 09, 2020
James Baigrie/Getty Images
When you're craving a burrito or hoagie for lunch, but don't want to ruin your dinner, a healthy wrap is your answer. These ideas for make-at-home healthy wraps will save you from the next meal prep dilemma.
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Viva Fiesta Turkey Wrap

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With two types of veggies and whole-wheat tortillas, this healthy wrap recipe provides plenty of filling fiber. "This wrap is packed with flavor and will keep you satisfied with lean protein and fiber from whole grains and crunchy fresh veggies!" says Shannon A. Garcia, R.D., with KISS in the Kitchen. (Related: Is It Possible to Have Too Much Fiber in Your Diet?)

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Slow Cooker Balsamic Honey Chicken Vegetable Wrap

Courtesy of Erin Palinski-Wade
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"This healthy wrap recipe is packed full of whole grains, antioxidants, and protein to keep you feeling satisfied for hours with only 326 calories per serving," says Erin Palinski-Wade, R.D., author of Belly Fat Diet for Dummies. "The best part is that you can make this in the slow cooker to cut down on food-prep time. It's an easy-to-make, healthy recipe the whole family will love."

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Asian Lettuce Cups

Courtesy of Toby Amidor Nutrition
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"This appetizer—which can also be a meal—is one of my favorites to order when I dine out," says Toby Amidor, M.S., R.D., author of The Greek Yogurt Kitchen. "However, I tend to steer clear of the cups because they are brimming with sodium and oozing with fat. I'd rather make my own version so I can control the ingredients. In this recipe, I use small amounts of high-sodium ingredients like fish sauce and soy sauce and combine them with flavorful ingredients like sriracha, lime juice, and herbs in order to get a balanced burst of flavor." (Wait, is sodium good for you—at least in limited quantities?)

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Turkey Picadillo Lettuce Wraps

Courtesy of The Taste Workshop
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"The traditional comfort food, picadillo, gets a calorie and texture makeover with lean turkey and a flavorful filling for crisp lettuce wraps," says Michele Redmond, M.S., R.D., chef at The Taste Workshop. "It takes just one skillet to create these healthy wraps full of savory, spicy, and sweet flavors from nutrient-rich spices, vegetables, and fruits."

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Salmon Hummus Wrap

Courtesy of Hungry Hobby
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Add salmon with heart-healthy omega-3s to your healthy wraps. "Salmon provides healthy fats that fight inflammation, as well as protein to keep you full," says Kelli Shallal, R.D., C.P.T., blogger at Hungry Hobby. "Hummus adds fiber and flavor." (Related: The Complete Guide to Omega-3 and Omega-6 Fatty Acids)

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Collard Green Wraps with Tofu and Thai Peanut Sauce

Courtesy of Kara Lydon Nutrition
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Who says wraps have to be made with traditional tortillas? "Collard greens make for a nutrient-packed healthy wrap," says Kara Lydon, R.D., author of Nourish Your Namaste. "They're an excellent source of vitamin A, vitamin C, and folate, and a good source of calcium and fiber."

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Peanut Butter and Banana "Sushi"

Courtesy of Nutrition Starring You
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These adorable "sushi" bites are wrapped up in a whole-grain tortilla. "They're packed with protein and fiber while being vegan," says Lauren Harris-Pincus, M.S., R.D., owner of Nutrition Starring YOU. "The powdered peanut butter keeps calories in check, and you can make the healthy wrap recipe in advance to grab and go for breakfast or lunch."

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Quickly Pickled Red Pepper Wraps

Courtesy of Mostly Balanced
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"These quick sandwiches make a tasty and balanced lunch option," says Meg Salvia, M.S., R.D., blogger at Mostly Balanced. "They have a complex flavor, but the prep isn't overly complicated. The healthy wraps provide a source of whole grains, and the hummus adds a bit of satisfying fat. Add chopped or shredded chicken to up the protein content if you'd like."

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Cranberry Chicken Salad Lettuce Roll-Up Sandwiches

Courtesy of Craving Something Healthy
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"This healthy wrap is a great high-protein, low-carb lunch idea and the perfect way to use leftover cooked chicken," says Anne Danahy, M.S., R.D., author of Craving Something Healthy. "I love the mix of savory flavors, along with the sweet and crunchy fruit, and the Greek yogurt is a healthier substitute for mayo."

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