20 High-Protein Wraps You Can Make at Home

High-protein wraps are a fantastic meal option for anyone looking to boost their protein intake, build muscle, or simply stay full and satisfied for longer. They are incredibly versatile, easy to make, and can be customized to suit any dietary preference. This article provides 20 delicious and easy-to-follow high-protein wrap recipes that you can make in the comfort of your own home.

The Recipes

1. Classic Chicken and Avocado Wrap

2. Spicy Tuna and White Bean Wrap

3. Greek Turkey Meatball Gyro

4. Chickpea Shawarma Wrap

5. Breakfast Burrito with Eggs and Sausage

6. Miso-Peanut Chicken Lettuce Wraps

7. Chipotle Lobster and Avocado Wrap

8. Tangy Veggie and Cottage Cheese Wrap

9. Sweet Potato and Hummus Wrap

10. Green Goddess Tofu Wrap

11. Black Bean and Corn Salsa Wrap

12. Salmon and Cream Cheese Wrap

13. Steak and Bell Pepper Fajita Wrap

14. BBQ Chicken and Coleslaw Wrap

15. Shrimp and Mango Chutney Wrap

16. Curried Chickpea Salad Wrap

17. Lentil and Walnut Pate Wrap

18. Egg Salad and Spinach Wrap

19. High-Protein Cottage Cheese Wrap

20. Greek Yogurt and Berry Breakfast Wrap

Tips for Making the Perfect High-Protein Wrap

Conclusion

References

A satisfying and nutritious meal, high-protein wraps are a perfect choice for a quick lunch, a post-workout refuel, or a light dinner. They are easy to prepare, endlessly customizable, and an excellent way to meet your daily protein goals. This article presents 20 delicious high-protein wrap recipes that you can easily make at home, ranging from classic meat-filled options to creative vegetarian and vegan alternatives.

1. Classic Chicken and Avocado Wrap

A timeless combination, the chicken and avocado wrap is a go-to for a reason. It is packed with lean protein from the chicken and healthy fats from the avocado, making it a balanced and filling meal.

Ingredients:

• 1 whole-wheat tortilla
• 4 oz grilled chicken breast, sliced
• 1/2 avocado, mashed
• 1/4 cup shredded lettuce
• 2 tbsp Greek yogurt
• Salt and pepper to taste

Instructions:

1. Spread the mashed avocado evenly on the tortilla.
2. Top with sliced grilled chicken, shredded lettuce, and a dollop of Greek yogurt.
3. Season with salt and pepper.
4. Roll up the tortilla tightly and enjoy.

Nutritional Information (approximate): 350 calories, 30g protein

2. Spicy Tuna and White Bean Wrap

This wrap is a powerhouse of protein, thanks to the combination of tuna and white beans. The Sriracha adds a spicy kick, while the celery provides a refreshing crunch.

Ingredients:

• 1 whole-wheat tortilla
• 1 can (5 oz) tuna in water, drained
• 1/2 cup cannellini beans, rinsed and drained
• 2 tbsp mayonnaise or Greek yogurt
• 1 tbsp Sriracha
• 1 celery stalk, finely chopped

Instructions:

1. In a bowl, mix the tuna, cannellini beans, mayonnaise or Greek yogurt, and Sriracha.
2. Stir in the chopped celery.
3. Spread the mixture on the tortilla and roll it up.

Nutritional Information (approximate): 400 calories, 35g protein

3. Greek Turkey Meatball Gyro

Inspired by the classic Greek gyro, this wrap uses turkey meatballs for a leaner protein source. The tzatziki sauce adds a cool and refreshing flavor.

Ingredients:

• 1 whole-wheat tortilla or pita bread
• 4-5 pre-cooked turkey meatballs
• 1/4 cup tzatziki sauce
• 1/4 cup chopped cucumber and tomato
• A few slices of red onion

Instructions:

1. Warm the turkey meatballs.
2. Spread the tzatziki sauce on the tortilla.
3. Add the meatballs, cucumber, tomato, and red onion.
4. Roll up the tortilla.

Nutritional Information (approximate): 450 calories, 28g protein [1]

4. Chickpea Shawarma Wrap

A vegetarian take on the popular Middle Eastern street food, this wrap is full of flavor and plant-based protein. The roasted chickpeas are seasoned with a blend of shawarma spices.

Ingredients:

• 1 whole-wheat tortilla
• 1 cup chickpeas, roasted with shawarma spices
• 1/4 cup hummus
• 1/4 cup chopped lettuce, tomato, and cucumber
• A drizzle of tahini sauce

Instructions:

1. Spread the hummus on the tortilla.
2. Top with the roasted chickpeas and fresh vegetables.
3. Drizzle with tahini sauce.
4. Roll up the tortilla.

Nutritional Information (approximate): 400 calories, 23g protein [1]

5. Breakfast Burrito with Eggs and Sausage

Start your day with a protein-packed breakfast burrito. This recipe is a classic for a reason, and it is easy to customize with your favorite vegetables and cheese.

Ingredients:

• 1 large whole-wheat tortilla
• 2 large eggs, scrambled
• 2 oz cooked breakfast sausage, crumbled
• 1/4 cup shredded cheddar cheese
• 2 tbsp salsa

Instructions:

1. Layer the scrambled eggs, sausage, and cheese on the tortilla.
2. Top with salsa.
3. Roll up the burrito, folding in the sides to secure the fillings.

Nutritional Information (approximate): 450 calories, 25g protein [1]

A satisfying and nutritious meal, high-protein wraps are a perfect choice for a quick lunch, a post-workout refuel, or a light dinner. They are easy to prepare, endlessly customizable, and an excellent way to meet your daily protein goals. This article presents 20 delicious high-protein wrap recipes that you can easily make at home, ranging from classic meat-filled options to creative vegetarian and vegan alternatives.

6. Miso-Peanut Chicken Lettuce Wraps

These lettuce wraps offer a lighter, lower-carb alternative to traditional tortillas. The miso-peanut sauce provides a rich, umami flavor that pairs perfectly with the chicken.

Ingredients:

• Large lettuce leaves (iceberg or butter lettuce work well)
• 4 oz cooked chicken, shredded
• 2 tbsp miso-peanut sauce
• 1/4 cup chopped peanuts
• 1/4 cup halved grapes

Instructions:

1. In a bowl, toss the shredded chicken with the miso-peanut sauce.
2. Spoon the chicken mixture into the lettuce cups.
3. Top with chopped peanuts and halved grapes.

Nutritional Information (approximate): 350 calories, 32g protein [1]

7. Chipotle Lobster and Avocado Wrap

For a more indulgent option, this lobster and avocado wrap is a true treat. The chipotle adds a smoky and spicy flavor that complements the sweetness of the lobster.

Ingredients:

• 1 whole-wheat tortilla
• 4 oz cooked lobster meat, chopped
• 1/2 avocado, sliced
• 1 tbsp chipotle aioli
• A handful of arugula

Instructions:

1. Spread the chipotle aioli on the tortilla.
2. Layer with arugula, lobster meat, and avocado slices.
3. Roll up the tortilla.

Nutritional Information (approximate): 400 calories, 20g protein [1]

8. Tangy Veggie and Cottage Cheese Wrap

This vegetarian wrap is packed with protein from cottage cheese and Greek yogurt. The sunflower seeds add a pleasant crunch and an extra protein boost.

Ingredients:

• 1 whole-wheat tortilla
• 1/2 cup cottage cheese
• 2 tbsp Greek yogurt
• 1/4 cup shredded carrots
• 1/4 cup chopped bell peppers
• 2 tbsp sunflower seeds

Instructions:

1. In a bowl, mix the cottage cheese and Greek yogurt.
2. Stir in the shredded carrots, chopped bell peppers, and sunflower seeds.
3. Spread the mixture on the tortilla and roll it up.

Nutritional Information (approximate): 350 calories, 16g protein [1]

9. Sweet Potato and Hummus Wrap

This wrap is a delightful combination of sweet and savory flavors. The soft-boiled egg and hummus provide a substantial amount of protein.

Ingredients:

• 1 whole-wheat tortilla
• 1/2 cup roasted sweet potato, mashed
• 1/4 cup hummus
• 1 soft-boiled egg, sliced
• A sprinkle of pomegranate seeds

Instructions:

1. Spread the mashed sweet potato and hummus on the tortilla.
2. Top with the sliced soft-boiled egg and pomegranate seeds.
3. Roll up the tortilla.

Nutritional Information (approximate): 400 calories, 16g protein [1]

10. Green Goddess Tofu Wrap

A vibrant and fresh-tasting wrap, the Green Goddess Tofu Wrap is perfect for a light lunch. The tofu and chickpeas are an excellent source of plant-based protein.

Ingredients:

• 1 whole-wheat tortilla
• 4 oz firm tofu, crumbled
• 1/4 cup chickpeas, mashed
• 2 tbsp Green Goddess dressing
• A handful of spinach

Instructions:

1. In a bowl, combine the crumbled tofu, mashed chickpeas, and Green Goddess dressing.
2. Spread the mixture on the tortilla and top with spinach.
3. Roll up the tortilla.

Nutritional Information (approximate): 350 calories, 14g protein [1]

11. Black Bean and Corn Salsa Wrap

This wrap is a quick and easy vegetarian option that is bursting with flavor. The black beans and corn provide a good source of plant-based protein and fiber.

Ingredients:

• 1 whole-wheat tortilla
• 1/2 cup black beans, rinsed and drained
• 1/4 cup corn salsa
• 1/4 cup shredded Monterey Jack cheese
• A dollop of sour cream or Greek yogurt

Instructions:

1. Warm the tortilla slightly.
2. Layer the black beans, corn salsa, and cheese on the tortilla.
3. Top with a dollop of sour cream or Greek yogurt.
4. Roll up the tortilla.

Nutritional Information (approximate): 380 calories, 18g protein

12. Salmon and Cream Cheese Wrap

A classic combination, this wrap is both delicious and nutritious. The smoked salmon is an excellent source of protein and omega-3 fatty acids.

Ingredients:

• 1 whole-wheat tortilla
• 2 oz smoked salmon
• 2 tbsp cream cheese
• 1 tbsp capers
• A few slices of red onion

Instructions:

1. Spread the cream cheese on the tortilla.
2. Top with smoked salmon, capers, and red onion.
3. Roll up the tortilla.

Nutritional Information (approximate): 350 calories, 20g protein

13. Steak and Bell Pepper Fajita Wrap

Enjoy the flavors of a sizzling fajita in a convenient wrap. The steak provides a hearty dose of protein, while the bell peppers add a pop of color and vitamins.

Ingredients:

• 1 whole-wheat tortilla
• 4 oz grilled steak, thinly sliced
• 1/2 cup sautéed bell peppers and onions
• 2 tbsp salsa
• 2 tbsp shredded cheddar cheese

Instructions:

1. Layer the steak, sautéed peppers and onions, salsa, and cheese on the tortilla.
2. Roll up the tortilla tightly.

Nutritional Information (approximate): 450 calories, 30g protein

14. BBQ Chicken and Coleslaw Wrap

A Southern-inspired wrap that is both savory and sweet. The BBQ chicken is a great source of protein, and the coleslaw adds a refreshing crunch.

Ingredients:

• 1 whole-wheat tortilla
• 4 oz shredded BBQ chicken
• 1/4 cup coleslaw
• A few pickle slices

Instructions:

1. Warm the shredded BBQ chicken.
2. Place the chicken on the tortilla.
3. Top with coleslaw and pickle slices.
4. Roll up the tortilla.

Nutritional Information (approximate): 400 calories, 25g protein

15. Shrimp and Mango Chutney Wrap

A tropical-inspired wrap that is both light and satisfying. The shrimp provides a good source of lean protein, and the mango chutney adds a sweet and tangy flavor.

Ingredients:

• 1 whole-wheat tortilla
• 4 oz cooked shrimp, peeled and deveined
• 2 tbsp mango chutney
• 1/4 cup chopped cilantro
• A squeeze of lime juice

Instructions:

1. In a bowl, toss the shrimp with the mango chutney, cilantro, and lime juice.
2. Spread the mixture on the tortilla and roll it up.

Nutritional Information (approximate): 350 calories, 22g protein

A satisfying and nutritious meal, high-protein wraps are a perfect choice for a quick lunch, a post-workout refuel, or a light dinner. They are easy to prepare, endlessly customizable, and an excellent way to meet your daily protein goals. This article presents 20 delicious high-protein wrap recipes that you can easily make at home, ranging from classic meat-filled options to creative vegetarian and vegan alternatives.

16. Curried Chickpea Salad Wrap

A vegan and protein-rich alternative to a classic chicken salad wrap. The curry powder adds a warm and aromatic flavor to the chickpeas.

Ingredients:

• 1 whole-wheat tortilla
• 1 cup chickpeas, mashed
• 2 tbsp vegan mayonnaise
• 1 tsp curry powder
• 1/4 cup chopped celery and red onion

Instructions:

1. In a bowl, mix the mashed chickpeas with vegan mayonnaise, curry powder, celery, and red onion.
2. Spread the mixture on the tortilla and roll it up.

Nutritional Information (approximate): 380 calories, 15g protein

17. Lentil and Walnut Pate Wrap

This hearty vegan wrap is filled with a savory lentil and walnut pate. It is a great source of plant-based protein and healthy fats.

Ingredients:

• 1 whole-wheat tortilla
• 1/2 cup cooked brown or green lentils
• 1/4 cup walnuts, finely chopped
• 1 tbsp olive oil
• 1 tsp soy sauce
• A handful of mixed greens

Instructions:

1. In a food processor, blend the lentils, walnuts, olive oil, and soy sauce until a pate-like consistency is formed.
2. Spread the pate on the tortilla and top with mixed greens.
3. Roll up the tortilla.

Nutritional Information (approximate): 450 calories, 18g protein

18. Egg Salad and Spinach Wrap

A simple and classic wrap that is perfect for a quick and easy lunch. The eggs provide a high-quality source of protein.

Ingredients:

• 1 whole-wheat tortilla
• 2 hard-boiled eggs, chopped
• 2 tbsp mayonnaise or Greek yogurt
• 1 tsp Dijon mustard
• A handful of fresh spinach

Instructions:

1. In a bowl, mix the chopped eggs with mayonnaise or Greek yogurt and Dijon mustard.
2. Spread the egg salad on the tortilla and top with spinach.
3. Roll up the tortilla.

Nutritional Information (approximate): 350 calories, 20g protein

19. High-Protein Cottage Cheese Wrap

This innovative wrap uses cottage cheese as its base, making it incredibly high in protein and low in carbs. It is a versatile and grain-free option.

Ingredients:

• 1 cup cottage cheese
• 1 egg
• 1/4 tsp Italian seasoning

Instructions:

1. Preheat your oven to 350°F (175°C).
2. Blend the cottage cheese, egg, and seasoning until smooth.
3. Pour the mixture onto a parchment-lined baking sheet and spread it into a thin, even layer.
4. Bake for 25-35 minutes, or until golden brown and firm to the touch.
5. Let it cool slightly before filling with your favorite ingredients.

Nutritional Information (approximate, wrap only): 200 calories, 35g protein [2]

20. Greek Yogurt and Berry Breakfast Wrap

A sweet and satisfying breakfast wrap that is packed with protein from Greek yogurt. The berries add a burst of freshness and antioxidants.

Ingredients:

• 1 whole-wheat tortilla
• 1/2 cup plain Greek yogurt
• 1/2 cup mixed berries
• 1 tbsp honey or maple syrup (optional)

Instructions:

1. Spread the Greek yogurt on the tortilla.
2. Top with mixed berries and a drizzle of honey or maple syrup, if desired.
3. Roll up the tortilla.

Nutritional Information (approximate): 300 calories, 20g protein

Tips for Making the Perfect High-Protein Wrap

• Choose the right tortilla: Opt for whole-wheat or other whole-grain tortillas for added fiber and nutrients. For a low-carb option, use lettuce wraps or a high-protein, homemade wrap like the cottage cheese version.
• Load up on lean protein: Grilled chicken, turkey, fish, beans, lentils, tofu, and eggs are all excellent choices.
• Don’t forget the veggies: Add a variety of colorful vegetables for extra vitamins, minerals, and fiber.
• Use healthy fats: Avocado, nuts, seeds, and olive oil-based dressings are great sources of healthy fats that will help keep you full and satisfied.
• Get creative with sauces and spreads: Hummus, tzatziki, salsa, and Greek yogurt-based dressings are all healthier alternatives to mayonnaise and creamy sauces.

Conclusion

High-protein wraps are a delicious, convenient, and healthy meal option that can be enjoyed at any time of day. With a little creativity, you can easily create a wrap that is tailored to your taste preferences and dietary needs. The 20 recipes in this article provide a great starting point for your culinary adventures. So, get wrapping and enjoy a nutritious and satisfying meal