10 Protein-Filled Wrap Recipes for Lunch: Quick & Tasty Ideas

You're probably wondering if it's true that a protein-filled lunch can boost your energy levels. You're looking for quick and tasty ideas to get you through the day.

With so many options available, you'll want to explore the various wrap recipes that combine essential nutrients with great taste, and discover which ones will become your new go-to lunches.

1. Turkey And Avocado Wrap

A delicious and healthy wrap filled with turkey and avocado.

Ingredients

• 1 large flour tortilla
• 2 slices of deli turkey breast
• 1/2 avocado, sliced
• 1 lettuce leaf
• 1 tomato, sliced
• 1/4 cup of hummus
• Salt and pepper to taste

Instructions

1. Lay the tortilla flat on a clean surface.
2. Arrange the sliced turkey breast in the center of the tortilla.
3. Add the sliced avocado on top of the turkey.
4. Add the lettuce leaf and tomato slice on top of the avocado.
5. Spread the hummus over the lettuce and tomato.
6. Season with salt and pepper to taste.
7. Fold the bottom half of the tortilla up over the filling.
8. Fold in the sides and roll the wrap up tightly.
9. Slice in half and serve immediately.

2. Grilled Chicken Caesar

Grilled Chicken Caesar is a savory wrap filled with chicken, parmesan, and caesar dressing.

Ingredients

• 1 boneless chicken breast
• 1 large tortilla
• 1/2 cup caesar dressing
• 1/2 cup shredded parmesan cheese
• 1 cup romaine lettuce
• 1/4 cup chopped bacon

Instructions

1. Preheat grill to medium-high heat and season the chicken breast with salt and pepper.
2. Grill the chicken for 5-6 minutes per side, or until it reaches an internal temperature of 165°F.
3. Slice the grilled chicken into thin strips.
4. Spread caesar dressing on the tortilla, leaving a 1-inch border around the edges.
5. Arrange the sliced chicken, parmesan cheese, romaine lettuce, and chopped bacon on the tortilla.
6. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll the wrap into a tight cylinder.
7. Slice the wrap in half and serve immediately.

3. Tuna Salad Delight

Tuna salad delight is a protein-filled wrap with an invigorating twist.

Ingredients

• 1 can of tuna
• 1/2 cup of mayonnaise
• 1/4 cup of chopped onion
• 1/4 cup of chopped celery
• 1 tablespoon of Dijon mustard
• 1 teaspoon of lemon juice
• Salt and pepper to taste
• 1 large tortilla
• Lettuce and tomato slices

Instructions

1. Drain the liquid from the tuna can and place the tuna in a bowl.
2. Mix in mayonnaise, chopped onion, chopped celery, Dijon mustard, and lemon juice.
3. Season with salt and pepper to taste.
4. Lay the large tortilla flat and scoop the tuna salad mixture onto the center of the tortilla.
5. Add lettuce and tomato slices on top of the tuna salad.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap up tightly.
7. Slice in half and serve immediately.

4. Veggie Protein Boost

Veggie protein boost wrap with hummus and avocado.

Ingredients

• 1 whole wheat tortilla
• 1/2 cup hummus
• 1/2 avocado, sliced
• 1 cup mixed greens
• 1/2 cup sliced cucumber
• 1/2 cup sliced bell peppers
• 1/4 cup sliced red onion
• 1/4 cup crumbled feta cheese

Instructions

1. Lay the tortilla flat on a clean surface.
2. Spread the hummus evenly over the center of the tortilla.
3. Arrange the mixed greens on top of the hummus.
4. Add the sliced avocado, cucumber, bell peppers, and red onion on top of the greens.
5. Sprinkle the crumbled feta cheese over the vegetables.
6. Fold the bottom half of the tortilla up over the filling.
7. Fold in the sides and roll the wrap up tightly.
8. Slice in half and serve immediately.

5. Chicken Hummus Wrap

A flavorful and healthy wrap filled with chicken and hummus.

Ingredients

• 1 boneless chicken breast
• 1/4 cup hummus
• 1 large flour tortilla
• 1 cup mixed greens
• 1/2 cup sliced cucumber
• 1/2 cup sliced bell peppers
• 1/4 cup crumbled feta cheese

Instructions

1. Grill or cook the chicken breast until it's fully cooked.
2. Spread the hummus on the tortilla, leaving a small border around the edges.
3. Slice the cooked chicken into strips and place it on top of the hummus.
4. Add the mixed greens, sliced cucumber, and sliced bell peppers on top of the chicken.
5. Sprinkle the crumbled feta cheese over the vegetables.
6. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll the wrap up tightly.
7. Slice the wrap in half and serve immediately.

6. Beef And Cheese Roll

Tender beef and melted cheese wrapped in a crispy tortilla.

Ingredients

• 1 cup cooked beef
• 1/2 cup shredded cheese
• 1 tablespoon olive oil
• 1 large tortilla
• 1/4 cup chopped onion
• Salt and pepper to taste

Instructions

1. Preheat a large skillet over medium heat.
2. Add olive oil and sauté chopped onion until softened.
3. Add cooked beef and stir to combine with onion.
4. Season with salt and pepper to taste.
5. Lay the tortilla flat and arrange the beef mixture in the center.
6. Sprinkle shredded cheese over the beef.
7. Fold the bottom half of the tortilla up over the filling.
8. Fold in the sides and roll the wrap into a tight cylinder.
9. Place the wrap in the skillet and cook until crispy and golden brown.
10. Flip and cook the other side until crispy and golden brown.
11. Serve hot and enjoy.

7. Spinach Feta Wrap

A delicious and healthy wrap filled with spinach and feta cheese.

Ingredients

• 1 large tortilla
• 1/2 cup fresh spinach
• 1/4 cup crumbled feta cheese
• 1/4 cup sliced red bell pepper
• 1 tablespoon hummus
• Salt and pepper to taste

Instructions

1. Lay the tortilla flat on a clean surface.
2. Spread the hummus evenly over the center of the tortilla.
3. Top the hummus with spinach, feta cheese, and sliced red bell pepper.
4. Season with salt and pepper to taste.
5. Fold the bottom half of the tortilla up over the filling.
6. Fold in the sides and roll the wrap up tightly.
7. Slice in half and serve immediately.

8. Shrimp And Bacon

Succulent shrimp and crispy bacon fill a protein-packed wrap.

Ingredients

• 1 cup large shrimp
• 6 slices of bacon
• 1 large flour tortilla
• 1/4 cup shredded lettuce
• 1/4 cup diced tomato
• 1/4 cup shredded cheddar cheese
• 1 tablespoon mayonnaise
• Salt and pepper to taste

Instructions

1. Cook the bacon in a skillet over medium heat until crispy.
2. Remove the bacon from the skillet and set aside.
3. Add the shrimp to the skillet and cook until pink and fully cooked.
4. Warm the tortilla in the microwave for 10-15 seconds.
5. Spread the mayonnaise on the tortilla, leaving a small border around the edges.
6. Add the cooked shrimp, crispy bacon, shredded lettuce, diced tomato, and shredded cheese to the tortilla.
7. Season with salt and pepper to taste.
8. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll the wrap up tightly.
9. Slice in half and serve immediately.

9. Chicken Quesadilla

Spicy chicken and cheese fill a crispy tortilla in this Chicken Quesadilla recipe.

Ingredients

• 1 lb boneless chicken breast
• 1/2 cup shredded cheese
• 1/4 cup chopped onion
• 1/4 cup chopped bell pepper
• 1 jalapeno pepper
• 2 large tortillas
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions

1. Preheat a large skillet over medium-high heat.
2. Slice the chicken into small pieces and season with salt and pepper.
3. Add the chicken to the skillet and cook until browned, about 5-6 minutes.
4. Add the chopped onion, bell pepper, and jalapeno to the skillet and cook until the vegetables are tender.
5. In a separate pan or griddle, warm the tortillas over medium heat for about 2 minutes on each side.
6. Place one tortilla in the skillet and sprinkle shredded cheese on half of the tortilla.
7. Add the cooked chicken and vegetable mixture on top of the cheese.
8. Fold the tortilla in half to enclose the filling.
9. Cook for 2-3 minutes or until the tortilla is crispy and the cheese is melted.
10. Flip the quesadilla and cook for an additional 2-3 minutes or until the other side is also crispy and the cheese is melted.
11. Cut the quesadilla into wedges and serve hot.

10. Egg And Sausage

Savory egg and sausage fill a protein-packed wrap.

Ingredients

• 2 large eggs
• 2 sausages
• 1 large flour tortilla
• 1 tablespoon butter
• Salt and pepper to taste
• Shredded cheese

Instructions

1. Crack the eggs into a bowl and whisk them together.
2. Heat the butter in a non-stick pan over medium heat.
3. Pour the eggs into the pan and scramble them until cooked through.
4. Cook the sausages in a separate pan until browned and cooked through.
5. Warm the tortilla in the microwave for 10-15 seconds.
6. Assemble the wrap by placing the scrambled eggs and cooked sausage onto the tortilla.
7. Sprinkle shredded cheese over the top and season with salt and pepper to taste.
8. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap up tightly.

Conclusion

You've got a treasure trove of wrap recipes to boost your lunchtime energy. With these 10 protein-packed options, you'll be rolling with delicious and nutritious meals that are the icing on the cake for a healthy diet, fueling your body for a productive afternoon ahead.