Are you tired of sacrificing flavor for a healthy diet? Look no further! Low-calorie wraps are a delicious and nutritious way to enjoy your favorite foods without breaking the calorie bank. In this article, we’ll explore 20 mouth-watering low-calorie wrap recipes that will satisfy your cravings while keeping your diet on track.
From classic grilled chicken and avocado to spicy tofu and veggie, and even vegan cauliflower and tahini, these wraps are packed with flavor and nutrients. Whether you’re looking for a quick breakfast option or a satisfying lunchtime meal, we’ve got you covered. So grab your wrap and get ready to indulge in a culinary adventure that’s both healthy and delicious!
Grilled Chicken and Avocado Lettuce Wrap
A refreshing and flavorful wrap perfect for a quick lunch or dinner, featuring grilled chicken, creamy avocado, and crisp lettuce wrapped in a whole wheat tortilla.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 ripe avocados, sliced
– 4-6 lettuce leaves
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1 whole wheat tortilla (10-12 inches)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Season chicken with salt, pepper, and garlic; grill for 5-6 minutes per side, until cooked through.
3. Meanwhile, toast the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Assemble the wrap by placing sliced grilled chicken, avocado, and lettuce leaves onto the tortilla.
5. Drizzle with olive oil; serve immediately.
Cooking Time: 15-18 minutes
Spicy Tofu and Veggie Wrap
This wrap is a flavorful and nutritious meal that combines crispy tofu, crunchy veggies, and creamy avocado in a whole wheat tortilla. Perfect for a quick lunch or dinner on-the-go!
Ingredients:
– 1 block of firm tofu, drained and cut into small cubes
– 1/2 cup mixed bell peppers (any color), sliced
– 1/4 cup chopped cilantro
– 2 tablespoons soy sauce
– 1 tablespoon honey
– 1 teaspoon sriracha sauce
– 1 avocado, diced
– 1 whole wheat tortilla
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a bowl, whisk together soy sauce, honey, and sriracha sauce. Add the tofu cubes and marinate for at least 5 minutes.
3. Remove the tofu from the marinade and cook in the skillet or grill until crispy on all sides (about 5-7 minutes).
4. Meanwhile, sauté the bell peppers with a pinch of salt and pepper until tender.
5. Assemble the wrap by spreading avocado on the tortilla, adding cooked tofu, bell peppers, and cilantro. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Turkey and Hummus Collard Green Wrap
A flavorful and healthy twist on traditional wraps, this recipe combines the savory taste of turkey with the creamy goodness of hummus and the crunch of collard greens. Perfect for a quick lunch or snack.
Ingredients:
– 1 large collard green leaf
– 2 oz sliced cooked turkey breast
– 2 tbsp hummus
– 1/4 cup chopped cucumber
– 1/4 cup sliced red bell pepper
– Salt and pepper to taste
– Optional: 1-2 slices of avocado or feta cheese for added creaminess
Instructions:
1. Lay the collard green leaf flat on a clean surface.
2. Spread 1 tbsp of hummus along the center of the leaf, leaving a 1-inch border on each side.
3. Top the hummus with sliced turkey breast, cucumber, and red bell pepper.
4. Season with salt and pepper to taste.
5. Fold the collard green leaf over the filling to form a wrap.
6. Serve immediately, or store in an airtight container for up to 2 hours.
Cooking Time: 5 minutes
Mediterranean Chickpea and Spinach Wrap
This vibrant wrap combines the flavors of the Mediterranean with the creaminess of spinach and chickpeas, all wrapped up in a crispy whole wheat tortilla.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 2 cups fresh spinach leaves
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 clove garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. In a medium bowl, mash chickpeas using a fork or a potato masher.
2. Add spinach leaves, feta cheese, olive oil, garlic, and lemon juice to the bowl. Mix well.
3. Season with salt and pepper to taste.
4. Lay the whole wheat tortilla flat and spoon the chickpea mixture onto one half of the tortilla.
5. Fold the tortilla in half to enclose the filling.
6. Cook for 2-3 minutes on each side, until the tortilla is crispy and the filling is heated through.
7. Serve warm and enjoy!
Cooking Time: 4-5 minutes
Asian-Inspired Shrimp and Cucumber Wrap
Savor the flavors of Asia with this refreshing wrap, featuring succulent shrimp, crunchy cucumber, and a hint of soy sauce. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 1/2 pound large shrimp, peeled and deveined
– 1/2 cup thinly sliced cucumber
– 1 tablespoon soy sauce
– 1 tablespoon honey
– 1 tablespoon rice vinegar
– 1/4 teaspoon sesame oil
– 1/4 teaspoon red pepper flakes (optional)
– 1 whole wheat tortilla
– 1/4 cup chopped cilantro
– Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, and red pepper flakes (if using).
2. Add the shrimp to the marinade and let it sit for at least 5 minutes.
3. Grill or cook the shrimp until pink and cooked through.
4. Slice the cucumber into thin strips.
5. Assemble the wrap by spreading a small amount of soy sauce mixture on the tortilla, followed by the cooked shrimp, cucumber, and cilantro. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Black Bean and Corn Tortilla Wrap
This flavorful wrap combines the richness of black beans with the sweetness of corn, all wrapped up in a crispy tortilla. Perfect as a quick lunch or snack!
Ingredients:
– 1 cup cooked black beans
– 1/2 cup frozen corn kernels, thawed
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 4-6 corn tortillas
– Shredded cheese (optional)
Instructions:
1. Preheat a large skillet or griddle over medium-high heat.
2. Add the olive oil, onion, and garlic; cook until softened, about 3 minutes.
3. Add the black beans, cumin, salt, and pepper; stir to combine.
4. Add the corn kernels and stir to combine.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble wraps by spooning the bean and corn mixture onto a tortilla, and topping with shredded cheese (if using).
7. Serve immediately.
Cooking Time: 10-12 minutes
Greek Yogurt Chicken Salad Wrap
A refreshing twist on traditional chicken salad, this Greek yogurt-based recipe combines juicy chicken with crunchy veggies and tangy feta cheese, all wrapped up in a crispy tortilla.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup plain Greek yogurt
– 1 tablespoon freshly squeezed lemon juice
– 1/4 cup chopped cucumber
– 1/4 cup sliced red bell pepper
– 1/4 cup crumbled feta cheese
– 1/4 teaspoon salt
– 1/8 teaspoon black pepper
– 2 large tortilla wraps
Instructions:
1. In a medium bowl, whisk together yogurt and lemon juice.
2. Add diced chicken, cucumber, bell pepper, feta cheese, salt, and pepper to the bowl. Mix until well combined.
3. Spoon about 1/4 cup of the salad mixture onto the center of each tortilla wrap.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None needed! Just assemble and serve.
Zucchini and Carrot Ribbon Wrap
This refreshing wrap is a perfect summer snack or light lunch option, packed with the flavors of zucchini, carrots, and herbs. With only a few ingredients and simple preparation, you can enjoy this delightful treat in no time!
Ingredients:
– 2 medium zucchinis
– 2 medium carrots
– 1/4 cup plain Greek yogurt
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– 1 teaspoon chopped fresh parsley
– Salt and pepper to taste
– 1 large flour tortilla (or gluten-free alternative)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Spiralize zucchinis and carrots into ribbons.
3. In a bowl, mix together yogurt, lemon juice, garlic, and parsley. Season with salt and pepper to taste.
4. Add the zucchini and carrot ribbons to the yogurt mixture and toss to combine.
5. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
6. Spoon the zucchini-carrot mixture onto the center of the tortilla, leaving a small border around the edges.
7. Fold the bottom edge up over the filling, then fold in the sides and roll the wrap to form a neat package.
Cooking Time: 5 minutes
Egg White and Spinach Breakfast Wrap
Start your day with a protein-packed breakfast wrap that’s low in calories but big on flavor. This recipe combines the creaminess of egg whites, the nutritional boost of spinach, and the convenience of a wrap.
Ingredients:
– 2 large egg whites
– 1 cup fresh spinach leaves
– 1 tablespoon olive oil
– 1 small whole wheat tortilla
– Salt and pepper to taste
Instructions:
1. In a bowl, whisk together egg whites until frothy.
2. Heat the olive oil in a non-stick skillet over medium heat. Pour in the egg whites and cook until set, about 3-4 minutes.
3. Add the fresh spinach leaves to the skillet and stir until wilted.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
5. Assemble the wrap by placing the cooked egg white and spinach mixture onto the tortilla, season with salt and pepper to taste.
Cooking Time: 10-12 minutes
Vegan Cauliflower and Tahini Wrap
A flavorful and nutritious wrap filled with roasted cauliflower, creamy tahini sauce, and crunchy veggies, all wrapped up in a warm whole-grain tortilla.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tbsp olive oil
– 1 tsp lemon juice
– 1/4 cup tahini
– 2 tbsp water
– 1/2 red bell pepper, sliced
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– 1 whole-grain tortilla
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower with olive oil, lemon juice, salt, and pepper. Roast for 20-25 minutes or until tender.
3. In a blender, combine tahini, water, and a pinch of salt. Blend until smooth.
4. Warm the tortilla in the oven for 5 minutes.
5. Assemble the wrap by spreading tahini sauce on the tortilla, followed by roasted cauliflower, sliced red bell pepper, and chopped parsley.
Cooking Time: 30-35 minutes
Smoked Salmon and Cream Cheese Lettuce Wrap
Elevate your lunch game with this refreshing and flavorful wrap, featuring smoky salmon, tangy cream cheese, and crisp lettuce.
Ingredients:
– 1/2 cup smoked salmon, flaked
– 2 tablespoons cream cheese, softened
– 1 large head of lettuce, leaves separated
– 1 tablespoon chopped fresh dill
– Salt and pepper to taste
Instructions:
1. Lay a large lettuce leaf flat on a work surface.
2. Spread 1 tablespoon of cream cheese onto the center of the lettuce leaf, leaving a 1-inch border around the edges.
3. Top the cream cheese with the flaked smoked salmon.
4. Sprinkle chopped fresh dill over the salmon.
5. Fold the lettuce leaves inwards to form a neat wrap.
6. Serve immediately and enjoy!
Cooking Time: None! This recipe is quick and easy, ready in just 5 minutes.
Quinoa and Roasted Veggie Wrap
This flavorful wrap combines protein-rich quinoa with roasted vegetables, wrapped in a crispy whole-grain tortilla. Perfect as a healthy snack or meal on-the-go.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed roasted vegetables (such as broccoli, cauliflower, and carrots)
– 1/4 cup hummus
– 1 tablespoon olive oil
– 1 whole-grain tortilla
– Salt and pepper to taste
– Optional toppings: avocado, feta cheese, sprouts
Instructions:
1. Preheat oven to 400°F (200°C). Toss vegetables with olive oil and roast for 20-25 minutes or until tender.
2. In a bowl, combine cooked quinoa, roasted vegetables, and hummus. Season with salt and pepper to taste.
3. Warm the whole-grain tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
4. Assemble the wrap by spreading the quinoa mixture onto the tortilla, leaving a small border around the edges.
5. Add optional toppings of your choice.
6. Roll up the wrap tightly and slice in half.
Cooking Time: 30-40 minutes (including roasting time)
Spicy Tuna and Avocado Nori Wrap
A flavorful and refreshing twist on traditional sushi rolls, this Spicy Tuna and Avocado Nori Wrap combines the spicy kick of tuna with the creamy richness of avocado.
Ingredients:
– 1/2 cup canned tuna (drained and flaked)
– 1/4 cup mayonnaise
– 1 tablespoon sriracha sauce
– 1 ripe avocado, diced
– 1 sheet nori seaweed
– Salt to taste
Instructions:
1. In a small bowl, mix together tuna, mayonnaise, and sriracha sauce until well combined.
2. Lay the nori sheet flat on a surface.
3. Spread the tuna mixture onto the nori, leaving a 1-inch border at the top.
4. Arrange diced avocado on top of the tuna mixture.
5. Fold the bottom half of the nori up over the filling, then roll the wrap tightly but gently.
6. Slice in half and serve immediately.
Cooking Time: 5 minutes
BBQ Tempeh and Cabbage Wrap
A flavorful and nutritious wrap filled with BBQ-glazed tempeh, crunchy cabbage, and creamy hummus.
Ingredients:
– 1/2 cup tempeh, crumbled
– 1/4 cup BBQ sauce
– 1 head of cabbage, shredded
– 2 tablespoons hummus
– 1 large flour tortilla
– Optional toppings: avocado, sprouts, pickled carrots
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together BBQ sauce and 1 tablespoon water.
3. Place tempeh on a baking sheet lined with parchment paper and brush with BBQ mixture.
4. Bake for 15-20 minutes or until tempeh is caramelized.
5. Meanwhile, sauté shredded cabbage in a little oil until slightly tender.
6. Assemble wrap by spreading hummus on tortilla, topping with tempeh, cabbage, and optional toppings.
Cooking Time: 25-30 minutes
Lentil and Cucumber Mint Wrap
A refreshing and flavorful wrap that combines the creaminess of lentils with the cooling effects of cucumber and mint.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup diced cucumber
– 1/4 cup chopped fresh mint leaves
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 large flour tortilla
– Optional: tzatziki sauce or yogurt for serving
Instructions:
1. In a medium bowl, combine cooked lentils, diced cucumber, and chopped mint leaves.
2. Drizzle with olive oil and season with salt and pepper to taste.
3. Warm the flour tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Spoon the lentil mixture onto the center of the tortilla, leaving a 1-inch border around the edges.
5. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll up the wrap to form a neat package.
Cooking Time: None (assembly only)
Serve: With tzatziki sauce or yogurt for an added burst of flavor, if desired.
Buffalo Chicken and Blue Cheese Lettuce Wrap
A flavorful twist on the classic chicken wrap, this recipe combines spicy buffalo chicken with creamy blue cheese and crisp lettuce. Perfect for a quick lunch or dinner.
Ingredients:
– 1 lb cooked chicken breast, shredded
– 1/4 cup Frank’s RedHot sauce
– 2 tbsp mayonnaise
– 1 head of romaine lettuce, leaves separated
– 1/2 cup crumbled blue cheese
– 1 large flour tortilla
Instructions:
1. In a medium bowl, mix together shredded chicken and Frank’s RedHot sauce until coated.
2. Spread the buffalo chicken mixture onto one half of the tortilla.
3. Top with mayonnaise, lettuce leaves, and crumbled blue cheese.
4. Fold the tortilla in half to enclose the filling.
5. Serve immediately.
Cooking Time: 10 minutes
Roasted Eggplant and Tahini Wrap
Roasted Eggplant and Tahini Wrap Recipe
Roast eggplant and blend it with creamy tahini for a flavorful filling that’s perfect for wraps, sandwiches, or as a dip. This recipe is quick, easy, and packed with nutritious ingredients.
Ingredients:
– 2 medium eggplants
– 1/4 cup tahini
– 2 cloves garlic, minced
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– 2 large flour tortillas or pita bread
– Optional toppings: chopped parsley, sumac, pickled turnips, or crumbled feta
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut eggplants in half lengthwise and place on a baking sheet lined with parchment paper.
3. Roast eggplants for 30-40 minutes, or until tender and lightly browned.
4. Scoop out flesh and blend with tahini, garlic, lemon juice, and olive oil.
5. Season the filling with salt and pepper to taste.
6. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble wraps by spreading the eggplant-tahini mixture on one half of the tortilla, then topping with optional ingredients.
Cooking Time: 40 minutes
Curried Chickpea and Kale Wrap
This vibrant wrap combines the creamy richness of curried chickpeas with the earthy goodness of wilted kale, all wrapped up in a crispy whole wheat tortilla.
Ingredients:
– 1 can chickpeas, drained and rinsed
– 2 cups curly kale, stems removed and chopped
– 2 tablespoons olive oil
– 1 small onion, thinly sliced
– 1 teaspoon curry powder
– 1/2 teaspoon cumin
– Salt and pepper to taste
– 1 tablespoon lemon juice
– 1 whole wheat tortilla (about 10 inches)
Instructions:
1. Preheat a large skillet over medium-high heat.
2. Add the olive oil, onion, and curry powder. Cook for 3-4 minutes or until the onion is translucent.
3. Add the chickpeas and cumin. Stir to combine. Cook for an additional 2-3 minutes or until heated through.
4. Wilt the kale in a separate pan with a little water or steam it in the microwave until tender.
5. Assemble the wrap by spreading the curried chickpea mixture onto the tortilla, followed by the wilted kale and a squeeze of lemon juice.
Cooking Time: 15-20 minutes
Pesto Turkey and Tomato Wrap
Pesto Turkey and Tomato Wrap: A flavorful and refreshing wrap perfect for a quick lunch or dinner.
Ingredients:
– 1 whole wheat tortilla
– 2 oz sliced turkey breast
– 1/4 cup pesto sauce
– 2 medium tomatoes, diced
– 1/4 cup shredded mozzarella cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. In the skillet, cook the sliced turkey breast for about 3-4 minutes per side, until cooked through.
3. Meanwhile, spread the pesto sauce evenly on one half of the tortilla.
4. Add the diced tomatoes and mozzarella cheese on top of the pesto sauce.
5. Once the turkey is cooked, place it on top of the tomato mixture.
6. Fold the tortilla in half to enclose the filling.
7. Cook for an additional 1-2 minutes, until the cheese is melted and the wrap is crispy.
Cooking Time: Approximately 10-12 minutes
Avocado and Edamame Seaweed Wrap
A refreshing and nutritious snack or light meal, this Avocado and Edamame Seaweed Wrap combines creamy avocado with crunchy edamame and the savory flavor of seaweed.
Ingredients:
– 1 large seaweed wrap (wakame or hijiki work well)
– 1 ripe avocado, mashed
– 1/2 cup cooked edamame, shelled and chopped
– 1 tablespoon soy sauce
– 1 tablespoon sesame oil
– Salt to taste
– Optional: sliced green onions, toasted sesame seeds for garnish
Instructions:
1. Lay the seaweed wrap flat on a surface.
2. Spread the mashed avocado along the center of the wrap, leaving a small border at each end.
3. Top with chopped edamame and drizzle with soy sauce and sesame oil.
4. Sprinkle salt to taste, then fold both ends of the wrap inwards to create a compact shape.
5. Serve immediately, or store in an airtight container for up to 24 hours.
Cooking Time: None required! This recipe is ready in just a few minutes.
Summary
Get ready to wrap up healthy eating with these 20 delicious low-calorie wrap recipes! From classic grilled chicken and avocado to international-inspired options like spicy tuna and avocado nori, there’s something for everyone. These wraps are packed with nutrients, flavors, and textures that will keep you satisfied without breaking the calorie bank. Whether you’re in the mood for protein-packed breakfast wraps or fresh and zesty veggie wraps, this collection has got you covered.
