When you’re constantly on the go, it can be hard to find meals that are both nutritious and convenient. Wraps are an excellent solution—easy to prepare, portable, and packed with protein to keep you energized throughout the day. Whether you’re looking for a post-workout meal or a quick lunch option, these seven protein-packed wrap recipes will fuel your busy lifestyle without sacrificing taste.
1. Grilled Chicken and Avocado Wrap
Ingredients:
- 1 whole wheat tortilla
- 1 grilled chicken breast, sliced
- ½ avocado, mashed
- 1 handful of spinach
- 1 tablespoon of Greek yogurt
- 1 teaspoon of lemon juice
- Salt and pepper to taste
Instructions:
- Lay the tortilla flat and spread the mashed avocado across the center.
- Add grilled chicken slices, spinach, and a dollop of Greek yogurt.
- Sprinkle with lemon juice, salt, and pepper.
- Roll up the tortilla, slice it in half, and enjoy a delicious, protein-packed wrap with healthy fats from the avocado.
Protein Count: 30g
This wrap is perfect for a balanced lunch, providing lean protein from the chicken and healthy fats from the avocado.
2. Turkey and Hummus Wrap
Ingredients:
- 1 spinach tortilla
- 4 slices of deli turkey breast
- 2 tablespoons of hummus
- 1 handful of mixed greens
- 1 tablespoon of shredded carrots
- ½ cucumber, sliced
Instructions:
- Spread the hummus evenly over the spinach tortilla.
- Lay the turkey slices on top, followed by the mixed greens, carrots, and cucumber.
- Roll the wrap tightly, slice in half, and serve.
Protein Count: 25g
With a combination of lean turkey and hummus, this wrap is both light and protein-rich, making it an excellent option for a quick lunch or snack.
3. Tuna Salad Wrap
Ingredients:
- 1 whole wheat tortilla
- 1 can of tuna (in water), drained
- 2 tablespoons of Greek yogurt
- 1 teaspoon of Dijon mustard
- 1 tablespoon of chopped celery
- 1 tablespoon of red onion, diced
- A handful of lettuce leaves
Instructions:
- In a bowl, mix the tuna with Greek yogurt, Dijon mustard, celery, and red onion.
- Spread the tuna mixture onto the whole wheat tortilla and top with lettuce.
- Wrap it up tightly and cut in half for easy eating.
Protein Count: 35g
The tuna and Greek yogurt combination provides a low-calorie, high-protein wrap that’s perfect for those looking to cut down on fat without sacrificing taste.
4. Egg and Veggie Breakfast Wrap
Ingredients:
- 1 whole wheat tortilla
- 2 scrambled eggs
- 1 tablespoon of shredded cheese (cheddar or mozzarella)
- 1 tablespoon of salsa
- ½ avocado, sliced
- 1 handful of baby spinach
Instructions:
- Scramble the eggs and cook them until fully done.
- Lay the eggs, cheese, avocado slices, and spinach on the tortilla.
- Drizzle with salsa for extra flavor and wrap it up.
Protein Count: 22g
This protein-packed breakfast wrap will give you the energy you need to start your day, thanks to the eggs and cheese, which provide a steady stream of protein.
5. Steak and Veggie Wrap
Ingredients:
- 1 large flour tortilla
- 4 oz cooked steak, thinly sliced
- 1 tablespoon of Greek yogurt
- 1 teaspoon of horseradish sauce
- 1 red bell pepper, thinly sliced
- ½ red onion, thinly sliced
- 1 handful of arugula
Instructions:
- In a small bowl, mix the Greek yogurt and horseradish sauce.
- Spread the mixture on the tortilla.
- Add the steak slices, red bell pepper, red onion, and arugula.
- Roll it up and slice in half for a hearty, protein-rich wrap.
Protein Count: 32g
This wrap is perfect for a post-workout meal or dinner, giving you a solid boost of protein from the steak and healthy veggies to balance out the dish.
6. Spicy Black Bean and Quinoa Wrap
Ingredients:
- 1 spinach tortilla
- ½ cup cooked quinoa
- ¼ cup black beans, drained and rinsed
- 2 tablespoons of salsa
- 1 tablespoon of Greek yogurt
- 1 handful of chopped romaine lettuce
- 1 tablespoon of shredded cheese (optional)
Instructions:
- Mix the quinoa, black beans, and salsa in a bowl.
- Spread the Greek yogurt onto the tortilla and add the quinoa and black bean mixture.
- Top with lettuce and cheese (if desired).
- Roll up the tortilla and enjoy.
Protein Count: 18g
For a vegetarian-friendly wrap, this combination of black beans and quinoa delivers plenty of protein, fiber, and essential nutrients.
7. Smoked Salmon and Cucumber Wrap
Ingredients:
- 1 whole wheat tortilla
- 3 oz smoked salmon
- 2 tablespoons of cream cheese (light or whipped)
- 1 tablespoon of capers
- ½ cucumber, thinly sliced
- 1 handful of fresh dill
Instructions:
- Spread the cream cheese over the tortilla.
- Lay the smoked salmon on top and sprinkle with capers and fresh dill.
- Add the cucumber slices, roll it up tightly, and cut in half.
Protein Count: 20g
This refreshing wrap combines smoked salmon’s rich flavor with the cool crunch of cucumbers for a light, protein-packed meal that’s perfect for a busy day.
Conclusion
Protein-packed wraps are an excellent way to fuel your body without spending too much time in the kitchen. These seven wrap recipes offer a range of flavors and ingredients to keep your meals exciting while providing the protein you need to power through your day. Whether you’re a fan of grilled chicken, vegetarian options, or smoked salmon, there’s a wrap here for everyone. So, next time you’re in a rush, whip up one of these delicious wraps to keep your hunger satisfied and your energy levels high!
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