20 Delicious High Protein Wrap Recipes for Muscle Growth

Great news for all the fitness enthusiasts and busy bees out there! If you’re on the hunt for meals that pack a protein punch to fuel your muscle growth without skimping on flavor, you’ve hit the jackpot. Our roundup of 20 Delicious High Protein Wrap Recipes is here to transform your mealtime into a tasty, muscle-building adventure. Dive in and discover your next favorite wrap that’s as nutritious as it is delicious!

Grilled Chicken and Avocado Protein Wrap

Elevate your lunch game with this Grilled Chicken and Avocado Protein Wrap, a harmonious blend of smoky, tender chicken and creamy avocado, all snugly wrapped in a soft tortilla. Perfect for a quick yet sophisticated meal, this wrap promises a burst of flavors and textures that will keep you coming back for more.

Ingredients

• 2 boneless, skinless chicken breasts
• A couple of tablespoons of olive oil
• A pinch of salt and pepper
• 1 ripe avocado, sliced
• A splash of lime juice
• 2 large whole wheat tortillas
• A handful of baby spinach
• A dollop of Greek yogurt

Instructions

1. Preheat your grill to a medium-high heat, about 375°F, ensuring it’s clean and lightly oiled to prevent sticking.
2. Season the chicken breasts evenly with salt and pepper, then brush them lightly with olive oil for that perfect golden char.
3. Grill the chicken for about 6-7 minutes on each side, or until the internal temperature reaches 165°F, letting it rest for a few minutes before slicing to retain its juices.
4. While the chicken rests, warm the tortillas on the grill for about 30 seconds each side, just enough to make them pliable.
5. Spread a dollop of Greek yogurt on each tortilla, then layer with baby spinach, sliced avocado, and the grilled chicken. A splash of lime juice over the avocado will keep it fresh and add a zesty kick.
6. Fold the sides of the tortilla in, then roll tightly from the bottom up, tucking in the ingredients as you go for a neat wrap.

Kick back and enjoy the contrast of the warm, smoky chicken against the cool, creamy avocado, all wrapped up in a soft, slightly charred tortilla. For an extra touch, slice the wrap diagonally and serve with a side of crisp, colorful slaw.

Turkey and Spinach High Protein Wrap

Hearty and wholesome, this Turkey and Spinach High Protein Wrap is a perfect blend of lean protein and fresh greens, wrapped in a soft tortilla for a satisfying meal that doesn’t compromise on flavor or nutrition.

Ingredients

• a couple of large whole wheat tortillas
• a splash of olive oil
• a couple of cups of fresh spinach leaves
• about a pound of sliced turkey breast
• a handful of shredded carrots
• a dollop of Greek yogurt
• a sprinkle of garlic powder
• a dash of salt and pepper

Instructions

1. Heat a splash of olive oil in a pan over medium heat for about 1 minute until it’s shimmering but not smoking.
2. Add the fresh spinach leaves to the pan, stirring occasionally for 2-3 minutes until they’re just wilted. Tip: Wilt the spinach in batches if your pan is small to avoid steaming.
3. Lay out the whole wheat tortillas on a clean surface. Divide the sliced turkey breast evenly among them, placing the slices in the center of each tortilla.
4. Top the turkey with the wilted spinach, shredded carrots, and a dollop of Greek yogurt. Tip: For extra flavor, mix a sprinkle of garlic powder into the Greek yogurt before adding it.
5. Season with a dash of salt and pepper, then fold the sides of the tortillas in and roll them up tightly from the bottom. Tip: If the tortillas are stiff, warm them for 10 seconds in the microwave to make them more pliable.
6. Slice each wrap in half diagonally and serve immediately, or wrap them in foil for a handy on-the-go option.

Generously packed with flavors and textures, these wraps offer a crunchy bite from the carrots, creaminess from the yogurt, and a hearty feel from the turkey. Serve them with a side of sweet potato fries or a crisp apple for a complete meal.

Spicy Black Bean and Quinoa Wrap

Nothing elevates a quick lunch quite like the vibrant flavors and hearty textures of a Spicy Black Bean and Quinoa Wrap. This dish is a symphony of nutritious ingredients wrapped in a soft tortilla, offering a perfect balance of heat, protein, and freshness that’s bound to delight your palate.

Ingredients

• 1 cup of cooked quinoa
• A couple of tablespoons of olive oil
• 1 can of black beans, rinsed and drained
• A splash of lime juice
• 1 teaspoon of cumin
• 1/2 teaspoon of chili powder
• A pinch of salt
• 1 avocado, sliced
• A handful of fresh cilantro, chopped
• 2 large whole wheat tortillas

Instructions

1. Heat a couple of tablespoons of olive oil in a pan over medium heat.
2. Add the rinsed black beans to the pan, stirring occasionally for about 3 minutes until they’re warmed through.
3. Sprinkle in the cumin, chili powder, and a pinch of salt, mixing well to coat the beans evenly. Tip: Toasting the spices with the beans enhances their flavor.
4. Remove the pan from heat and stir in a splash of lime juice for a bright, acidic contrast.
5. Lay out the whole wheat tortillas and evenly distribute the cooked quinoa, spiced black beans, sliced avocado, and chopped cilantro between them. Tip: Warming the tortillas for 10 seconds in the microwave makes them more pliable.
6. Fold the sides of the tortillas inward, then roll them tightly from the bottom up to encase the filling. Tip: For an extra crispy exterior, lightly grill the wraps for a minute on each side.

Juxtaposing the creamy avocado with the spicy, earthy beans and fluffy quinoa, this wrap is a textural dream. Serve it with a side of salsa or a dollop of Greek yogurt for an added layer of flavor.

Greek Yogurt Chicken Caesar Wrap

This Greek Yogurt Chicken Caesar Wrap is a refreshing twist on the classic, blending creamy textures with a tangy kick for a lunch that feels both indulgent and wholesome.

Ingredients

• 2 boneless, skinless chicken breasts
• a couple of tablespoons of olive oil
• a pinch of salt and pepper
• 1 cup of Greek yogurt
• a splash of lemon juice
• 2 cloves of garlic, minced
• a handful of grated Parmesan cheese
• a drizzle of Worcestershire sauce
• 4 large flour tortillas
• a bunch of romaine lettuce, chopped
• a sprinkle of croutons

Instructions

1. Preheat your grill or skillet to medium-high heat, about 375°F.
2. Rub the chicken breasts with olive oil, then season both sides with salt and pepper.
3. Grill the chicken for 6-7 minutes on each side, or until the internal temperature reaches 165°F. Let it rest for 5 minutes before slicing.
4. In a bowl, mix the Greek yogurt, lemon juice, minced garlic, Parmesan cheese, and Worcestershire sauce to create the dressing.
5. Warm the tortillas in a dry skillet for about 30 seconds on each side to make them pliable.
6. Spread a generous amount of the Greek yogurt dressing on each tortilla.
7. Layer the sliced chicken, chopped romaine lettuce, and croutons on top of the dressing.
8. Fold the sides of the tortilla in, then roll it up tightly from the bottom.
9. Slice the wraps in half diagonally for serving.

With its creamy dressing and crisp lettuce, this wrap offers a delightful contrast in textures. The tangy yogurt dressing lightens the dish, making it perfect for a summer picnic or a quick weekday lunch.

Egg White and Veggie Protein Wrap

Whisking together health and flavor, this Egg White and Veggie Protein Wrap is a symphony of textures and tastes, perfect for a nutritious start or a light, satisfying meal any time of day.

Ingredients

• 3 large egg whites
• A splash of olive oil
• A couple of handfuls of fresh spinach
• 1/4 cup diced red bell pepper
• 1/4 cup sliced mushrooms
• A pinch of salt and pepper
• 1 whole wheat tortilla
• A drizzle of hot sauce (optional)

Instructions

1. Heat a splash of olive oil in a non-stick skillet over medium heat until shimmering, about 1 minute.
2. Add the diced red bell pepper and sliced mushrooms to the skillet, sautéing until they’re just tender, about 3-4 minutes.
3. Toss in the fresh spinach, stirring until wilted, roughly 1 minute. Tip: Don’t overcrowd the skillet to ensure even cooking.
4. Push the veggies to one side of the skillet, pouring the egg whites into the other side. Let them set for about 30 seconds before scrambling.
5. Combine the scrambled egg whites with the veggies, seasoning with a pinch of salt and pepper. Cook for another minute until everything is nicely mixed and heated through. Tip: Keep the heat medium to avoid drying out the egg whites.
6. Warm the whole wheat tortilla in a dry skillet for about 20 seconds on each side or until pliable.
7. Spoon the egg white and veggie mixture onto the center of the tortilla, drizzle with hot sauce if desired, and fold the sides over the filling. Tip: Let the mixture cool slightly to prevent the tortilla from tearing.

Every bite of this wrap offers a delightful contrast between the fluffy egg whites and the crisp-tender vegetables, with the whole wheat tortilla adding a nutty, wholesome base. Serve it sliced in half for a beautiful presentation or wrapped in parchment for an easy on-the-go meal.

Tuna Salad High Protein Wrap

Refreshingly simple yet undeniably satisfying, this Tuna Salad High Protein Wrap combines the creamy richness of tuna with the crisp freshness of vegetables, all snugly wrapped in a soft tortilla for a meal that’s as nutritious as it is delicious.

Ingredients

• 2 cans of tuna in water, drained
• A couple of tablespoons of Greek yogurt
• A splash of lemon juice
• A handful of diced celery
• A small handful of chopped red onion
• A couple of leaves of romaine lettuce, chopped
• A sprinkle of salt and pepper
• 2 large whole wheat tortillas

Instructions

1. In a medium bowl, mix the drained tuna, Greek yogurt, and lemon juice until well combined.
2. Add the diced celery, chopped red onion, and romaine lettuce to the tuna mixture, stirring gently to incorporate.
3. Season the mixture with a sprinkle of salt and pepper, adjusting to your preference.
4. Lay out the whole wheat tortillas on a clean surface and divide the tuna salad evenly between them, spreading it out in the center.
5. Fold the sides of the tortillas in, then roll them up tightly from the bottom to encase the filling.
6. For an extra touch, lightly toast the wraps in a dry skillet over medium heat for about 1-2 minutes on each side until they’re golden and slightly crispy.

Light and flavorful, these wraps boast a delightful contrast between the creamy tuna salad and the crisp vegetables, with the whole wheat tortilla adding a wholesome, nutty base. Serve them sliced in half on a diagonal for an elegant presentation, or pack them whole for a satisfying on-the-go lunch.

Buffalo Chicken and Blue Cheese Wrap

Relish the bold flavors of this Buffalo Chicken and Blue Cheese Wrap, a perfect blend of spicy, tangy, and creamy that’s sure to elevate your lunch game. With its crispy exterior and melt-in-your-mouth filling, it’s a dish that promises satisfaction in every bite.

Ingredients

• 2 cups of shredded cooked chicken
• 1/4 cup of Buffalo sauce
• 1/2 cup of crumbled blue cheese
• 1/4 cup of mayonnaise
• a couple of celery stalks, finely chopped
• 4 large flour tortillas
• a splash of olive oil
• 1/2 teaspoon of garlic powder

Instructions

1. In a large bowl, mix the shredded chicken with Buffalo sauce until evenly coated. Tip: For extra flavor, let the chicken marinate in the sauce for 10 minutes before proceeding.
2. Add the blue cheese, mayonnaise, chopped celery, and garlic powder to the chicken mixture. Stir well to combine. Tip: If you prefer a chunkier texture, reserve some blue cheese to sprinkle on top before serving.
3. Heat a splash of olive oil in a large skillet over medium heat. Place a tortilla in the skillet, spoon 1/4 of the chicken mixture onto one half, fold the other half over, and cook for 2-3 minutes on each side until golden and crispy. Tip: Press down gently with a spatula to ensure the wrap seals and cooks evenly.
4. Repeat the process with the remaining tortillas and filling.

Outstanding in its simplicity, this wrap delivers a delightful crunch against the creamy, spicy filling. Serve it with a side of extra Buffalo sauce for dipping or slice it into pinwheels for a party-friendly appetizer.

Lentil and Hummus Protein Wrap

Delightfully nutritious and effortlessly chic, the Lentil and Hummus Protein Wrap is a testament to the art of simple, wholesome cooking. This dish marries the earthy depth of lentils with the creamy tang of hummus, all wrapped in a soft, pliable tortilla for a meal that’s as satisfying as it is elegant.

Ingredients

• 1 cup cooked lentils, drained and cooled
• A generous scoop of your favorite hummus
• A couple of large whole wheat tortillas
• A handful of fresh spinach leaves
• A splash of olive oil
• A pinch of salt and pepper

Instructions

1. Heat a splash of olive oil in a pan over medium heat, then add the cooked lentils, seasoning with a pinch of salt and pepper. Stir occasionally for about 5 minutes until they’re just warmed through.
2. Lay out a whole wheat tortilla on a flat surface. Spread a generous scoop of hummus evenly over the center, leaving about an inch border around the edges.
3. Top the hummus with a handful of fresh spinach leaves, then spoon the warmed lentils over the spinach.
4. Fold the sides of the tortilla inwards, then roll it up tightly from the bottom to encase all the fillings securely.
5. Heat the same pan over medium heat and place the wrap seam-side down. Cook for 2-3 minutes until golden and crisp, then flip and repeat on the other side.

This wrap boasts a delightful contrast of textures, from the crisp exterior to the creamy, hearty interior. Try slicing it diagonally for an elegant presentation, or pack it whole for a satisfying on-the-go meal.

Beef and Broccoli Stir-Fry Wrap

Nothing elevates a weekday dinner quite like the fusion of tender beef and crisp broccoli enveloped in a soft wrap, a dish that marries convenience with gourmet flair. This Beef and Broccoli Stir-Fry Wrap is a testament to the beauty of balancing textures and flavors, offering a quick yet sophisticated meal solution.

Ingredients

• 1 pound of flank steak, thinly sliced against the grain
• 2 cups of broccoli florets, chopped into bite-sized pieces
• a couple of garlic cloves, minced
• a splash of soy sauce
• 1 tablespoon of sesame oil
• a pinch of red pepper flakes
• 1 teaspoon of cornstarch
• a drizzle of honey
• 4 large flour tortillas
• a handful of shredded carrots for crunch

Instructions

1. In a bowl, whisk together the soy sauce, sesame oil, red pepper flakes, cornstarch, and honey to create your marinade. Tip: Letting the steak marinate for at least 15 minutes tenderizes it and infuses it with flavor.
2. Heat a large skillet over medium-high heat and add the marinated beef, cooking for about 2-3 minutes per side until just browned. Remove and set aside.
3. In the same skillet, add a bit more oil if needed, then toss in the broccoli and garlic. Stir-fry for 4-5 minutes until the broccoli is bright green and slightly tender. Tip: Keeping the heat high ensures the veggies stay crisp.
4. Return the beef to the skillet, mixing well with the broccoli for another minute to combine the flavors.
5. Warm the tortillas in a dry skillet for about 30 seconds on each side to make them pliable. Tip: Covering them with a towel keeps them warm and soft while you assemble.
6. Divide the beef and broccoli mixture among the tortillas, sprinkle with shredded carrots, and fold into wraps.

Best enjoyed immediately, these wraps boast a delightful contrast between the juicy, savory beef and the fresh, crunchy vegetables. For an extra layer of flavor, a light drizzle of sriracha mayo before serving adds a creamy, spicy kick that elevates the dish to new heights.

Salmon and Cream Cheese Protein Wrap

Perfectly balancing richness and freshness, this Salmon and Cream Cheese Protein Wrap is a testament to the beauty of simple, high-quality ingredients coming together in harmony. Packed with omega-3s and protein, it’s as nourishing as it is indulgent, making it an ideal choice for a quick lunch or a light dinner.

Ingredients

• 1 large whole wheat tortilla
• A couple of ounces of smoked salmon
• A generous smear of cream cheese
• A handful of arugula
• A few thin slices of cucumber
• A sprinkle of capers
• A drizzle of olive oil
• A squeeze of lemon juice

Instructions

1. Lay the whole wheat tortilla flat on a clean surface.
2. Spread the cream cheese evenly over the tortilla, leaving a small border around the edges.
3. Arrange the smoked salmon slices over the cream cheese, covering most of the tortilla.
4. Scatter the arugula, cucumber slices, and capers over the salmon.
5. Drizzle with olive oil and a squeeze of lemon juice for a bit of brightness.
6. Carefully roll the tortilla tightly from one end to the other, ensuring the fillings are snug inside.
7. Slice the wrap in half diagonally for easier handling and a more elegant presentation.

Light and flavorful, this wrap offers a delightful contrast between the creamy cheese, the smoky salmon, and the crisp vegetables. Serve it with a side of sweet potato fries or a simple green salad for a complete meal that’s sure to impress.

Chickpea and Tahini High Protein Wrap

Fusing the creamy richness of tahini with the hearty, protein-packed goodness of chickpeas, this wrap is a symphony of flavors and textures designed to delight the palate and nourish the body. Perfect for a quick lunch or a light dinner, it’s a testament to how simple ingredients can create something truly extraordinary.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• A couple of tablespoons of tahini
• A splash of lemon juice
• A drizzle of olive oil
• A pinch of salt
• A handful of fresh parsley, chopped
• 2 whole wheat tortillas
• A sprinkle of paprika for garnish

Instructions

1. In a medium bowl, mash the chickpeas with a fork until they’re mostly smooth but still a bit chunky for texture.
2. Add the tahini, lemon juice, olive oil, and salt to the bowl, mixing well to combine all the ingredients into a creamy spread.
3. Fold in the chopped parsley gently to keep the mixture vibrant and fresh.
4. Heat the tortillas in a dry skillet over medium heat for about 30 seconds on each side, just until they’re warm and pliable.
5. Spread half of the chickpea mixture onto each tortilla, leaving a small border around the edges.
6. Sprinkle a little paprika on top for a smoky flavor and a pop of color.
7. Roll the tortillas tightly around the filling, tucking in the sides as you go to keep everything snug inside.
8. Slice each wrap in half diagonally for a beautiful presentation and easier eating.

Rich in flavor and satisfyingly creamy, the chickpea and tahini filling pairs wonderfully with the slight chewiness of the whole wheat tortilla. For an extra crunch, add a handful of arugula or thinly sliced cucumbers before rolling. Enjoy this wrap as is, or pair it with a crisp, refreshing side salad for a complete meal.

BBQ Tempeh and Coleslaw Wrap

Amidst the hustle of everyday life, the BBQ Tempeh and Coleslaw Wrap emerges as a symphony of smoky, tangy, and crunchy textures, wrapped in a soft embrace for a quick yet sophisticated meal.

Ingredients

• 8 oz tempeh, sliced into thin strips
• 1 cup of your favorite BBQ sauce
• 2 cups shredded cabbage (mix of red and green for color)
• 1 carrot, grated
• a couple of tbsp mayonnaise
• a splash of apple cider vinegar
• a pinch of salt and pepper
• 4 large flour tortillas
• a drizzle of olive oil

Instructions

1. Preheat your oven to 375°F and line a baking sheet with parchment paper.
2. Toss the tempeh strips with a drizzle of olive oil and a pinch of salt, then lay them out on the baking sheet. Bake for 15 minutes until they start to crisp.
3. While the tempeh bakes, whisk together the mayonnaise, apple cider vinegar, salt, and pepper in a large bowl. Add the shredded cabbage and grated carrot, tossing to coat evenly. Let it sit to meld the flavors.
4. After the tempeh has baked for 15 minutes, brush each strip generously with BBQ sauce and return to the oven for another 10 minutes, allowing the sauce to caramelize slightly.
5. Warm the tortillas in a dry skillet over medium heat for about 30 seconds on each side, just until pliable.
6. To assemble, lay a tortilla flat and layer with a quarter of the coleslaw, followed by a quarter of the BBQ tempeh strips. Fold the sides in and roll tightly to enclose the filling.
7. Repeat with the remaining tortillas and filling. Serve immediately, or wrap in parchment paper for an easy grab-and-go option.

Unwrap the joy of contrasting textures where the smoky sweetness of the tempeh meets the crisp freshness of the coleslaw, all bundled in a soft tortilla. Perfect for picnics or a quick lunch, this wrap brings a gourmet touch to casual dining.

Shrimp and Mango Salsa Wrap

Vibrant and refreshing, this Shrimp and Mango Salsa Wrap combines the sweetness of ripe mangoes with the succulent taste of shrimp, all wrapped in a soft tortilla for a perfect summer meal. It’s a delightful blend of flavors and textures that promises to transport your taste buds to a tropical paradise.

Ingredients

• 1 cup of cooked shrimp, peeled and deveined
• 1 ripe mango, diced
• 1/2 red bell pepper, finely chopped
• a small handful of cilantro, chopped
• a splash of lime juice
• a couple of flour tortillas
• a pinch of salt
• a dash of chili powder

Instructions

1. In a medium bowl, combine the diced mango, chopped red bell pepper, and cilantro. Gently mix to ensure the ingredients are evenly distributed.
2. Add the cooked shrimp to the mango mixture. Drizzle with lime juice and sprinkle with a pinch of salt and a dash of chili powder. Toss lightly to coat everything evenly.
3. Heat the flour tortillas in a dry skillet over medium heat for about 30 seconds on each side, or until they’re warm and pliable. This makes them easier to roll without cracking.
4. Divide the shrimp and mango salsa mixture evenly among the tortillas, placing it in the center of each.
5. Fold the sides of the tortillas over the filling, then roll tightly from the bottom up to enclose the filling completely.
6. Serve immediately, or wrap in parchment paper for a picnic-friendly option. For an extra touch, slice the wraps in half diagonally to showcase the colorful filling.

Yieldingly tender shrimp paired with the juicy crunch of mango and bell pepper create a symphony of textures in every bite. These wraps are not only a feast for the eyes but also a breeze to customize—try adding a smear of avocado for extra creaminess.

Peanut Butter Banana Protein Wrap

Perfectly blending the creamy richness of peanut butter with the natural sweetness of bananas, this protein-packed wrap is a delightful fusion of flavors and textures, designed to energize your day with a nutritious punch.

Ingredients

• 1 large whole wheat tortilla
• A generous smear of creamy peanut butter
• 1 ripe banana, sliced
• A sprinkle of chia seeds
• A drizzle of honey
• A couple of scoops of vanilla protein powder
• A splash of almond milk

Instructions

1. Lay the whole wheat tortilla flat on a clean surface.
2. Spread a generous amount of creamy peanut butter evenly over the tortilla, leaving a small border around the edges.
3. Arrange the sliced banana in a single layer over the peanut butter.
4. Sprinkle chia seeds lightly over the bananas for an extra nutrient boost.
5. Drizzle honey over the top to add a touch of sweetness.
6. In a small bowl, mix the vanilla protein powder with a splash of almond milk until it forms a smooth paste. Spread this mixture over the bananas.
7. Carefully roll the tortilla tightly, tucking in the edges as you go to secure the filling.
8. Slice the wrap in half diagonally for easy serving.

Combining the soft chewiness of the tortilla with the creamy and crunchy fillings, this wrap offers a satisfying meal or snack. For an extra touch, serve it with a side of Greek yogurt or a handful of fresh berries to complement its flavors.

Turkey Bacon and Egg Wrap

Amidst the hustle of morning routines, the Turkey Bacon and Egg Wrap emerges as a harmonious blend of simplicity and sophistication, offering a quick yet indulgent start to the day.

Ingredients

• 2 slices of turkey bacon
• 1 large egg
• A splash of milk
• A couple of cherry tomatoes, halved
• 1 whole wheat tortilla
• A handful of arugula
• A drizzle of olive oil
• A pinch of salt and pepper

Instructions

1. Heat a drizzle of olive oil in a non-stick skillet over medium heat. Add the turkey bacon and cook until crispy, about 2 minutes per side. Remove and set aside on a paper towel to drain.
2. In the same skillet, reduce the heat to low. Whisk the egg with a splash of milk, salt, and pepper. Pour into the skillet and scramble gently until just set, about 2 minutes. Tip: For fluffier eggs, don’t over stir.
3. Warm the whole wheat tortilla in the skillet for about 30 seconds on each side to make it pliable.
4. Layer the tortilla with arugula, scrambled eggs, crispy turkey bacon, and halved cherry tomatoes. Tip: Placing the arugula first prevents the tortilla from getting soggy.
5. Fold the sides of the tortilla inward, then roll tightly from the bottom to encase all the fillings. Tip: For a neat wrap, tuck in the fillings as you roll.

Ready in minutes, this wrap boasts a delightful contrast of textures—crispy bacon against fluffy eggs, all wrapped in a soft tortilla with a peppery bite from the arugula. Serve it with a side of hot sauce for an extra kick or slice diagonally for an elegant presentation.

Falafel and Tzatziki Protein Wrap

Brimming with vibrant flavors and wholesome ingredients, this Falafel and Tzatziki Protein Wrap is a delightful fusion of crispy, herb-infused falafel paired with cool, creamy tzatziki, all snugly wrapped in a soft tortilla for a satisfying meal any time of day.

Ingredients

• 1 cup dried chickpeas, soaked overnight
• A couple of garlic cloves, minced
• A handful of fresh parsley, chopped
• A sprinkle of cumin and coriander
• A pinch of salt and pepper
• A splash of olive oil
• 1 cup Greek yogurt
• A drizzle of lemon juice
• A small cucumber, grated and drained
• A couple of whole wheat tortillas

Instructions

1. Drain the soaked chickpeas and blend them with minced garlic, parsley, cumin, coriander, salt, and pepper until coarse.
2. Form the mixture into small balls, about 1.5 inches in diameter, and flatten slightly.
3. Heat olive oil in a pan over medium heat and fry the falafel until golden brown, about 3-4 minutes per side. Tip: Don’t overcrowd the pan to ensure even cooking.
4. In a bowl, mix Greek yogurt, lemon juice, and grated cucumber to make the tzatziki. Tip: Squeeze excess water from the cucumber to keep the tzatziki thick.
5. Warm the tortillas in a dry pan for about 30 seconds on each side for flexibility.
6. Spread a generous amount of tzatziki on each tortilla, add falafel, and fold tightly. Tip: Add fresh veggies like lettuce or tomato for extra crunch.

Nowhere does simplicity meet sophistication quite like in this wrap, where the crispy falafel contrasts beautifully with the smooth tzatziki, offering a texture and flavor profile that’s both refreshing and deeply satisfying. Serve it with a side of pickled vegetables for an added tangy twist.

Steak and Pepper Fajita Wrap

Nothing elevates a simple meal into a gourmet experience quite like the vibrant flavors and textures of a Steak and Pepper Fajita Wrap. Perfectly seared steak, crisp bell peppers, and a hint of smoky spices come together in a soft tortilla for a dish that’s as delightful to eat as it is to prepare.

Ingredients

• 1 lb skirt steak, sliced thin against the grain
• a couple of bell peppers (any color), sliced into strips
• 1 large onion, sliced
• 2 tbsp olive oil
• a splash of lime juice
• 1 tsp smoked paprika
• 1 tsp ground cumin
• salt and freshly ground black pepper, to your liking
• 4 large flour tortillas
• a handful of fresh cilantro, chopped
• 1/2 cup sour cream

Instructions

1. Heat 1 tbsp olive oil in a large skillet over medium-high heat until shimmering.
2. Add the sliced steak to the skillet, seasoning with smoked paprika, cumin, salt, and pepper. Cook for about 2-3 minutes per side until nicely browned but still pink inside. Tip: Don’t overcrowd the pan to ensure a good sear.
3. Remove the steak from the skillet and set aside on a plate.
4. In the same skillet, add the remaining tbsp of olive oil, then toss in the bell peppers and onion. Cook for about 5 minutes until they’re just tender but still crisp. Tip: A little char on the veggies adds great flavor.
5. Return the steak to the skillet, mixing it with the peppers and onions. Squeeze over the lime juice and give everything a good stir.
6. Warm the tortillas in a dry skillet for about 30 seconds each side until pliable. Tip: Cover them with a towel to keep warm while you finish the filling.
7. Divide the steak and pepper mixture among the tortillas, topping each with a sprinkle of cilantro and a dollop of sour cream before rolling them up.

Lusciously tender steak and crisp, colorful peppers make every bite of these fajita wraps a joy. Serve them sliced in half on a platter for a stunning presentation, or wrap them in parchment for an easy, mess-free meal on the go.

Tofu and Sriracha Mayo Wrap

Lusciously creamy and boldly spicy, this tofu and sriracha mayo wrap is a testament to the magic of simple ingredients coming together to create something extraordinary. Perfect for a quick lunch or a light dinner, it’s a dish that promises to delight with every bite.

Ingredients

• 1 block of firm tofu, pressed and cubed
• a couple of tablespoons of sriracha mayo
• a splash of soy sauce
• a drizzle of olive oil
• a handful of fresh spinach
• a couple of whole wheat tortillas
• a sprinkle of sesame seeds

Instructions

1. Preheat a non-stick skillet over medium heat and add a drizzle of olive oil.
2. Add the cubed tofu to the skillet, cooking for about 5 minutes until golden on one side, then flip and cook for another 5 minutes. Tip: Pressing the tofu beforehand removes excess water, ensuring a crispier texture.
3. Drizzle the soy sauce over the tofu, stirring gently to coat, and cook for an additional 2 minutes. Tip: The soy sauce adds depth and umami, so don’t skip this step.
4. Remove the skillet from heat and let the tofu cool slightly before tossing it with the sriracha mayo. Tip: Adjust the amount of sriracha mayo to suit your spice preference.
5. Lay out the tortillas and evenly distribute the spinach leaves, followed by the tofu mixture.
6. Sprinkle sesame seeds over the filling for a nutty crunch, then roll the tortillas tightly, tucking in the sides as you go.

The wrap boasts a delightful contrast between the creamy, spicy filling and the crisp, fresh spinach, all wrapped in a soft, whole wheat embrace. Serve it sliced in half for a visually appealing presentation, or pack it whole for an on-the-go meal that doesn’t compromise on flavor or texture.

Pulled Pork and Slaw High Protein Wrap

Amidst the hustle of everyday life, the ‘Pulled Pork and Slaw High Protein Wrap’ emerges as a symphony of flavors, offering a perfect balance of smoky, tender pulled pork and crisp, vibrant slaw, all nestled within a soft, protein-packed wrap. This dish is not just a meal; it’s an experience that promises to delight your palate and fuel your day with its high-protein goodness.

Ingredients

• 2 cups of pulled pork, shredded (leftover or freshly cooked)
• 1 cup of coleslaw mix
• a couple of tablespoons of your favorite BBQ sauce
• a splash of apple cider vinegar
• a pinch of salt and pepper
• 4 high-protein wraps (like whole wheat or spinach)
• a drizzle of olive oil

Instructions

1. In a large bowl, toss the coleslaw mix with a splash of apple cider vinegar and a pinch of salt and pepper. Set aside to let the flavors meld.
2. Warm the pulled pork in a skillet over medium heat for about 5 minutes, stirring occasionally, until it’s heated through. Tip: Adding a splash of water can help keep the pork moist.
3. Spread a couple of tablespoons of BBQ sauce evenly over each high-protein wrap.
4. Divide the warmed pulled pork among the wraps, placing it in the center of each.
5. Top the pork with the prepared coleslaw, ensuring an even distribution for the perfect crunch in every bite.
6. Drizzle a little olive oil over the slaw for an extra layer of flavor. Tip: This also helps to keep the wrap from getting soggy.
7. Fold the sides of the wrap over the filling, then roll tightly from the bottom up to encase all the delicious ingredients. Tip: Warming the wraps for a few seconds in the microwave can make them more pliable and easier to roll.

Yielded by this simple yet sophisticated recipe are wraps that boast a harmonious contrast of textures—the tenderness of the pork against the crispness of the slaw, all wrapped in a soft, protein-rich embrace. Serve these wraps with a side of sweet potato fries or a fresh green salad for a complete, satisfying meal that’s as nutritious as it is delicious.

Mediterranean Tuna and Olive Wrap

Kickstart your culinary journey with a dish that marries the robust flavors of the Mediterranean with the convenience of a handheld wrap. This Mediterranean Tuna and Olive Wrap is a symphony of briny olives, succulent tuna, and crisp vegetables, all enveloped in a soft, pillowy flatbread, promising a bite that’s as nutritious as it is delicious.

Ingredients

• 2 cans of tuna in olive oil, drained
• a handful of pitted Kalamata olives, roughly chopped
• a couple of tablespoons of capers, drained
• a splash of lemon juice
• a drizzle of extra virgin olive oil
• a pinch of salt and freshly ground black pepper
• 2 large whole wheat wraps
• a handful of arugula
• a couple of slices of red onion, thinly sliced
• a few sprigs of fresh dill, chopped

Instructions

1. In a medium bowl, combine the drained tuna, chopped Kalamata olives, capers, lemon juice, and a drizzle of extra virgin olive oil. Mix gently to avoid breaking the tuna too much.
2. Season the mixture with a pinch of salt and freshly ground black pepper to taste. Tip: For an extra flavor boost, let the mixture sit for 10 minutes to allow the flavors to meld.
3. Lay the whole wheat wraps flat on a clean surface. Divide the arugula evenly between the two wraps, spreading it out in the center.
4. Spoon the tuna mixture over the arugula on each wrap, then top with thinly sliced red onion and chopped fresh dill.
5. Fold the bottom of the wrap up over the filling, then fold in the sides and roll tightly to enclose the filling. Tip: If you’re packing these for later, wrap them tightly in parchment paper to keep them fresh.
6. Cut each wrap in half diagonally for easy serving. Tip: For a crispier texture, you can lightly grill the wraps in a pan for a minute on each side before serving.

Bursting with the freshness of the Mediterranean, each bite of this wrap offers a delightful contrast between the creamy tuna mixture and the crisp vegetables. Serve it with a side of mixed greens or your favorite chilled soup for a complete, satisfying meal.

Summary

High-protein wraps are a game-changer for anyone looking to fuel muscle growth with delicious, easy-to-make meals. Our roundup of 20 recipes offers something for every taste, proving that healthy eating doesn’t have to be boring. We’d love to hear which wraps you try—drop a comment with your favorites and don’t forget to share this article on Pinterest to inspire fellow home cooks in their fitness journey!