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31+ Healthy Lunch Wrap Ideas With Easy Recipes

Lunch wraps are a fantastic way to enjoy a nutritious meal that’s both easy to prepare and incredibly versatile. Whether you’re packing a lunch for work, school, or a picnic, these wraps can be filled with a variety of ingredients to suit any taste. Here’s a curated list of 31+ healthy lunch wrap ideas, complete with simple recipes that will keep you satisfied and energised throughout your day.

1. Chicken Caesar Wrap

Ingredients:

• Grilled chicken breast, sliced
• Romaine lettuce
• Caesar dressing (light)
• Wholewheat wrap
• Parmesan cheese

Instructions:

1. Lay the wrap flat and spread a tablespoon of Caesar dressing over it.
2. Add romaine lettuce, sliced chicken, and a sprinkle of Parmesan cheese.
3. Fold in the sides and roll up tightly.

2. Mediterranean Veggie Wrap

Ingredients:

• Hummus
• Cucumber, sliced
• Cherry tomatoes, halved
• Red onion, thinly sliced
• Feta cheese
• Spinach leaves
• Wholemeal wrap

Instructions:

1. Spread hummus evenly on the wrap.
2. Layer cucumbers, tomatoes, onion, spinach, and feta.
3. Roll up tightly and slice in half.

3. Tuna Salad Wrap

Ingredients:

• Canned tuna, drained
• Greek yoghurt
• Sweetcorn
• Chopped celery
• Wholegrain wrap
• Lettuce leaves

Instructions:

1. Mix tuna with Greek yoghurt, sweetcorn, and celery.
2. Spread on a wrap and top with lettuce.
3. Roll and enjoy!

4. Turkey and Avocado Wrap

Ingredients:

• Turkey slices
• Avocado, sliced
• Spinach
• Tomato, sliced
• Wholewheat wrap

Instructions:

1. Lay turkey slices on the wrap.
2. Add avocado, spinach, and tomato slices.
3. Roll up tightly and serve.

5. Egg Salad Wrap

Ingredients:

• Hard-boiled eggs, chopped
• Greek yoghurt
• Dijon mustard
• Chives, chopped
• Wholemeal wrap
• Lettuce

Instructions:

1. Mix eggs with Greek yoghurt, Dijon mustard, and chives.
2. Place on the wrap with lettuce and roll it up.

6. Roast Vegetable Wrap

Ingredients:

• Assorted roasted vegetables (pepper, courgette, aubergine)
• Pesto
• Spinach leaves
• Wholewheat wrap

Instructions:

1. Spread pesto on the wrap.
2. Add roasted vegetables and spinach.
3. Roll tightly and cut in half.

7. Beef and Pepper Fajita Wrap

Ingredients:

• Sliced beef (grilled or pan-fried)
• Bell peppers, sautéed
• Onions, sautéed
• Wholemeal wrap
• Greek yoghurt

Instructions:

1. Lay beef down the centre of the wrap.
2. Top with peppers, onions, and a dollop of Greek yoghurt.
3. Roll it up and enjoy.

8. Chickpea Salad Wrap

Ingredients:

• Canned chickpeas, drained
• Diced cucumber
• Red onion, diced
• Lemon juice
• Wholegrain wrap
• Mixed greens

Instructions:

1. Mash chickpeas slightly and mix with cucumber, onion, and lemon juice.
2. Spread on the wrap and top with mixed greens.
3. Roll and slice.

9. Prawn Cocktail Wrap

Ingredients:

• Cooked prawns
• Lettuce
• Light cocktail sauce
• Wholemeal wrap

Instructions:

1. Mix prawns with cocktail sauce.
2. Place lettuce and prawn mix on the wrap.
3. Roll tightly and serve.

10. Caprese Wrap

Ingredients:

• Fresh mozzarella, sliced
• Tomato, sliced
• Basil leaves
• Balsamic glaze
• Wholewheat wrap

Instructions:

1. Layer mozzarella, tomato, and basil on the wrap.
2. Drizzle with balsamic glaze and roll up.

11. Curried Lentil Wrap

Ingredients:

• Cooked lentils
• Curry powder
• Chopped carrots
• Spinach
• Wholegrain wrap

Instructions:

1. Mix lentils with curry powder and chopped carrots.
2. Spread mixture on the wrap, add spinach, and roll.

12. Spicy Black Bean Wrap

Ingredients:

• Canned black beans, drained
• Corn
• Avocado
• Jalapeños, sliced
• Wholemeal wrap

Instructions:

1. Mash black beans and mix with corn and jalapeños.
2. Spread on the wrap and top with avocado.
3. Roll up tightly.

13. Smoked Salmon and Cream Cheese Wrap

Ingredients:

• Smoked salmon
• Cream cheese
• Capers
• Wholemeal wrap

Instructions:

1. Spread cream cheese on the wrap.
2. Lay down smoked salmon and sprinkle with capers.
3. Roll and slice.

14. Veggie Rice Wrap

Ingredients:

• Cooked brown rice
• Bell peppers, shredded
• Carrots, shredded
• Cucumber, sliced
• Wholegrains wrap

Instructions:

1. Spread rice on the wrap.
2. Top with shredded veggies and roll it up.

15. Apple and Almond Butter Wrap

Ingredients:

• Apple, thinly sliced
• Almond butter
• Cinnamon
• Wholegrain wrap

Instructions:

1. Spread almond butter on the wrap.
2. Lay apple slices on top and sprinkle with cinnamon.
3. Roll up for a sweet treat.

16-31: More Delicious Wrap Ideas

1. Buffalo Chicken Wrap – Spicy chicken, lettuce, ranch dressing.
2. Greek Wrap – Olives, feta, tomatoes, cucumber, tzatziki.
3. Sausage and Peppers Wrap – Grilled sausage, sautéed peppers, onions.
4. Quinoa Veggie Wrap – Cooked quinoa, mixed veggies, avocado.
5. Mango Chicken Wrap – Chicken, mango slices, spinach, honey mustard.
6. PB&J Wrap – Peanut butter, jelly, bananas, wholegrain wrap.
7. Zucchini Noodle Wrap – Zucchini noodles, cherry tomatoes, basil.
8. Falafel Wrap – Falafel, hummus, veggies, tahini.
9. Chicken Salad Wrap – Grilled chicken, grapes, celery, yoghurt.
10. Fruit and Yogurt Wrap – Mixed berries, Greek yoghurt, honey.
11. Banh Mi Wrap – Marinated pork, pickled veggies, cilantro.
12. Breakfast Wrap – Scrambled eggs, spinach, cheese.
13. Sweet Potato and Black Bean Wrap – Roasted sweet potato, black beans, avocado.
14. Veggie Sushi Wrap – Avocado, cucumber, carrots, rice, nori.
15. Lox and Avocado Wrap – Smoked salmon, avocado, cream cheese.
16. Peppers and Hummus Wrap – Hummus, assorted bell peppers, spinach.

Conclusion

With these 31+ healthy lunch wrap ideas, you’ll have no shortage of delicious and nutritious options to keep your meals exciting. Experiment with various ingredients and fillings to create wraps that suit your taste and dietary preferences. Not only are wraps easy to make, but they also offer a perfect way to incorporate a variety of flavours and nutrients into your lunch routine. Happy wrapping!

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