Looking for quick and delicious lunch ideas that pack a protein punch? High-protein wraps are a perfect choice to keep you energized and satisfied throughout the day.
They’re easy to make, customizable with your favorite ingredients, and great for meal prep. Whether you’re hitting the gym, tackling a busy workday, or simply craving something tasty, these wraps have you covered.
Let’s dive into some fun and healthy combinations to spice up your lunch routine!
1. Peanut Chicken Wrap Recipe
These quick and easy chicken wraps with peanut sauce make a simple, healthy lunch — though they’re tasty any time of day!
Soft flour tortillas are packed with seasoned chicken, crunchy coleslaw, and peanuts, all tossed in a slightly spicy homemade sauce. For extra convenience, you can use store-bought sauce instead.
Per Serving:
- Calories: 648
- Fats: 32.1g
- Protein: 33.6g
- Carbs: 58.4g
- Fiber: 6.7g
- Sugar: 21.6g
2. Simple Tuna Wrap
This simple tuna wrap recipe uses tuna and a handful of readily available ingredients.
It’s a healthy, homemade option that lets you mix and match a variety of vegetables and herbs.
Versatile and satisfying, it’s the perfect meal to keep you energized throughout the day. Discover more high protein lunch ideas for work!
Per Serving:
- Calories: 291
- Fats: 23g
- Protein: 17g
- Carbs: 2g
- Fiber: 1g
- Sugar: 1g
3. BBQ Rotisserie Chicken Wraps
These BBQ chicken wraps are a flavorful blend of pulled rotisserie chicken tossed in BBQ sauce, sharp cheddar cheese, tangy pickles, and a crisp, low-calorie Greek yogurt coleslaw, all wrapped in high-protein flatbreads.
Each hearty wrap packs 49 grams of protein, 5 grams of fiber, and just 39 grams of carbs — all for only 485 calories!
Ready in 20 minutes or less, they make a perfect grab-and-go snack, a healthy meal prep option, or a quick, satisfying dinner for the whole family.
Per Serving:
- Calories: 485
- Fats: 17g
- Protein: 49g
- Carbs: 39g
- Fiber: 5g
- Sugar:
4. Chicken Bacon Ranch Wraps
These chicken bacon ranch wraps are one of my go-to healthy lunches. Packed with flavor and protein, they make a satisfying mid-day meal.
I typically use half a chicken breast per wrap, adding up to about 15 grams of protein — a tasty and nutritious option!
Per Serving:
- Calories:
- Fats:
- Protein:
- Carbs:
- Fiber:
- Sugar:
5. Buffalo Chicken Wrap
Craving a quick, protein-packed lunch full of fresh veggies? This Buffalo Chicken Wrap is just what you need!
Made with our signature buffalo chicken, tangy blue cheese, and a hearty mix of crisp vegetables, it’s both flavorful and satisfying.
If you are looking for a delicious high protein meal, let’s try these are low carb high protein casseroles.
Per Serving:
- Calories: 316
- Fats: 11g
- Protein: 25g
- Carbs: 30g
- Fiber: 1g
- Sugar: 5g
6. Turkey Bacon Wrap
This crispy Turkey Bacon Wrap is a flavorful, high-protein lunch that’s sure to keep you full and energized all day!
Check out more easy high protein lunch bowl ideas here!
Per Serving:
- Calories: 183
- Fats: 3g
- Protein: 17g
- Carbs: 22g
- Fiber: 2g
- Sugar: 6g
7. Spicy Tuna Avocado Wrap
This Spicy Tuna Avocado Wrap is a quick and flavorful mix of canned tuna, sriracha, crisp veggies, and creamy avocado — ready in just 5 minutes!
Perfect as a high-protein snack with crackers or wrapped up for a healthy, satisfying lunch.
Per Serving:
- Calories: 296
- Fats: 9.6g
- Protein: 18.2g
- Carbs: 28.2g
- Fiber: 5.9g
- Sugar: 4g
8. Chicken Hummus Wrap
This easy chicken hummus wrap combines tender chicken breast, sun-dried tomato pesto, creamy hummus, crisp fresh veggies, and crunchy Parmesan crisps.
All bundled in a tortilla, it’s a flavorful, fast, and healthy lunch option.
Per Serving:
- Calories: 533
- Fats: 22.4g
- Protein: 39.1g
- Carbs: 42.6g
- Fiber: 2.1g
- Sugar: 2.3g
9. Chicken Salad Wraps
Craving a creamy chicken salad wrap without the heavy mayo or extra calories? Try our Healthy Chicken Salad Wraps!
With 100 fewer calories, they feature a light and creamy chicken salad, toasted nuts, sweet dried cranberries, and crisp lettuce, all tucked into soft, flavorful flour tortillas.
Check out more meal prep salad for a healthy lunch!
Per Serving:
- Calories: 495
- Fats: 24g
- Protein: 24g
- Carbs: 46g
- Fiber: 1g
- Sugar: 6g
10. High Protein Vegan “Chicken” Wrap
This high-protein vegan “chicken” wrap is flavorful, satisfying, and a breeze to make.
It’s the perfect lunch option — whether you need a post-workout boost or just want a quick, delicious plant-based meal.
Per Serving:
- Calories: 332
- Fats: 14g
- Protein: 25g
- Carbs: 24g
- Fiber: 11g
- Sugar: 6g
11. Ham and Cheese Wrap
If you’re after a fast and fuss-free lunch, this Ham and Cheese Wrap recipe is a winner.
With just a handful of ingredients and 10 minutes, you can whip up these crowd-pleasing ham and cheese roll-ups in no time!
Per Serving:
- Calories: 328
- Fats: 18g
- Protein: 16g
- Carbs: 24g
- Fiber: 4g
- Sugar: 6g
12. Turkey Spinach Wraps
These Low-Calorie Turkey Spinach Wraps are a quick and easy “no-cook” lunch, perfect for weight loss!
Packed with protein, they come with five flavorful spreads to keep your taste buds excited all week—or even all month.
Plus, you can switch things up with a variety of cheeses and meats, making every wrap a little different!
Per Serving:
- Calories: 446
- Fats: 18g
- Protein: 27.6g
- Carbs: 41.3g
- Fiber: 2.5g
- Sugar: 3.2g
13. Mediterranean Hummus Wrap
This vibrant Mediterranean hummus wrap is a quick, wholesome lunch option!
Packed with crisp fresh vegetables, creamy hummus, protein-rich chicken, and bold Mediterranean flavors, all bundled up in a convenient tortilla.
Per Serving:
- Calories: 321
- Fats: 11g
- Protein: 25g
- Carbs: 32g
- Fiber: 3g
- Sugar: 2g
14. Tofu Wraps
Whip up a quick and nutritious lunch with these simple tofu wraps!
Packed with wholesome, plant-based ingredients, these vegan tortilla wraps will keep you energized all day long.
Don’t miss out these are 15 delicious high protein high fiber recipes!
Per Serving:
- Calories: 484
- Fats: 23g
- Protein: 17g
- Carbs: 52g
- Fiber: 7g
- Sugar: 6g
15. BLT Avocado Chicken Salad Wraps
These BLT Avocado Chicken Salad Wraps are the perfect blend of freshness and flavor. Packed with protein, healthy fats, and vibrant ingredients, they make a satisfying, low-carb meal.
The creamy avocado, crispy bacon, and juicy tomatoes create a delicious balance in every bite. Wrap them in crisp lettuce for a light yet hearty lunch!
Per Serving:
- Calories: 381
- Fats: 23g
- Protein: 37g
- Carbs: 11g
- Fiber: 6g
- Sugar: 4g
