Looking for fresh and satisfying wraps for lunch that are quick, easy, and perfect for on-the-go meals or office lunches? Whether you’re meal prepping for the week or whipping up a healthy bite at home, lunch wraps are the ultimate combination of convenience and flavor. From classic chicken Caesar to bold Mediterranean and plant-based options, this list has something for everyone.
Read on for 17 mouthwatering wrap ideas plus expert tips to keep your wraps from getting soggy, how to roll them like a pro, and creative filling combos you haven’t tried yet.
Why Wraps Make the Perfect Lunch
Wraps are the unsung heroes of lunch because they are:
- Portable: Great for taking to work, school, or on the road
- Customizable: Endless options from meat-filled to veggie-packed
- Quick to prepare: Most can be made in 10–15 minutes
- Nutritious: You control the ingredients, calories, and macros
- Mess-free: Easier to eat than sandwiches or bowls
Whether you’re eating low-carb, high-protein, vegetarian, or just hungry, wraps are a lunch solution you can rely on.
1. Classic Chicken Caesar Wrap
Take your favorite Caesar salad on the go by rolling it in a tortilla.
Ingredients:
- Grilled chicken breast, sliced
- Romaine lettuce
- Shaved Parmesan
- Caesar dressing
- Large flour tortilla
Tip: For crunch, toss in a few croutons just before serving.
2. Turkey Avocado Ranch Wrap
This high-protein, creamy wrap is a lunchtime favorite.
Ingredients:
- Sliced turkey breast
- Avocado slices
- Romaine or baby spinach
- Shredded cheese
- Ranch dressing
- Spinach tortilla
Perfect for: A protein-rich lunch under 500 calories.
3. Mediterranean Veggie Wrap
Packed with fiber and flavor, this plant-based wrap is anything but boring.
Ingredients:
- Hummus
- Cucumber slices
- Roasted red peppers
- Kalamata olives
- Red onion
- Feta cheese
- Baby greens
- Whole wheat wrap
Optional: Add falafel or grilled tofu for extra protein.
4. Spicy Buffalo Chicken Wrap
Bring some heat to your lunch with this bold wrap.
Ingredients:
- Shredded rotisserie chicken
- Buffalo hot sauce
- Chopped celery
- Blue cheese or ranch dressing
- Romaine lettuce
- Large tortilla
Great for: Game day leftovers or quick weekday lunches.
5. Tuna Salad Wrap
A protein-packed classic made even better wrapped up.
Ingredients:
- Tuna (in water or olive oil), drained
- Light mayo or Greek yogurt
- Diced celery and onion
- Pickle relish (optional)
- Iceberg lettuce
- Tomato slices
- Tortilla wrap of choice
Meal prep tip: Store tuna mix separately and assemble when ready to eat.
6. Chicken Bacon Ranch Wrap
This crowd-pleaser brings bold flavors and textures together.
Ingredients:
- Grilled or rotisserie chicken
- Crisp bacon strips
- Shredded cheddar
- Lettuce and tomato
- Ranch dressing
- Flour or spinach wrap
Pro tip: Lightly toast the wrap for extra crunch.
7. BBQ Chicken Wrap
A sweet and smoky favorite that feels like summer.
Ingredients:
- BBQ chicken (shredded or chopped)
- Red onion
- Shredded cheddar or Monterey Jack
- Baby greens
- BBQ sauce drizzle
- Whole wheat wrap
8. Veggie and Hummus Wrap
Clean, colorful, and refreshing for a light lunch.
Ingredients:
- Hummus
- Cucumber, carrot, and bell pepper matchsticks
- Mixed greens
- Red cabbage
- Avocado slices
- Sprouted grain wrap
Vegan & Gluten-Free option available.
9. BLT Wrap
A wrap spin on a beloved sandwich classic.
Ingredients:
- Crispy bacon
- Lettuce
- Tomato slices
- Mayo or avocado spread
- Spinach or tomato tortilla
Low-carb idea: Use lettuce leaves instead of a tortilla.
10. Southwest Chicken Wrap
Smoky, creamy, and full of Tex-Mex flavor.
Ingredients:
- Grilled chicken
- Corn and black beans
- Avocado
- Cheddar cheese
- Salsa or chipotle mayo
- Romaine lettuce
- Jalapeño wrap or plain tortilla
11. Caprese Wrap
Light and fresh with Italian-inspired flavor.
Ingredients:
- Fresh mozzarella
- Tomato slices
- Basil leaves
- Balsamic glaze
- Spinach wrap
Add-on: Grilled chicken for more protein.
12. Roast Beef and Horseradish Wrap
Hearty and bold with a peppery kick.
Ingredients:
- Sliced roast beef
- Horseradish sauce
- Mixed greens
- Tomato
- Red onion
- Multigrain wrap
13. Korean BBQ Beef Wrap
Try this sweet and savory twist on a beef wrap.
Ingredients:
- Bulgogi-style beef
- Kimchi
- Julienned carrots
- Cucumber
- Sriracha mayo
- White rice (optional)
- Lettuce or tortilla wrap
14. Breakfast-for-Lunch Wrap
Who says you can’t have eggs at noon?
Ingredients:
- Scrambled eggs
- Sausage or bacon
- Shredded cheese
- Salsa or hot sauce
- Flour wrap
Bonus: Great for freezer-friendly make-ahead lunches.
15. Greek Chicken Wrap
Inspired by the flavors of the Mediterranean.
Ingredients:
- Grilled Greek-seasoned chicken
- Tzatziki sauce
- Cucumber
- Tomato
- Red onion
- Feta cheese
- Whole wheat or pita wrap
16. Falafel Wrap
Crispy and satisfying, this wrap is perfect for plant-based lunches.
Ingredients:
- Crispy falafel balls
- Hummus or tahini sauce
- Tomato, cucumber, and parsley
- Pickled onions
- Pita or flatbread wrap
17. Thai Peanut Chicken Wrap
A flavorful lunch with creamy peanut sauce and crunchy veggies.
Ingredients:
- Grilled chicken or tofu
- Shredded carrots
- Cabbage slaw
- Chopped peanuts
- Peanut sauce
- Cilantro
- Rice wrap or flour tortilla
Wrap Lunch Tips: How to Roll, Store, and Serve
✅ How to Keep Wraps from Getting Soggy
- Use a barrier like hummus, cheese, or lettuce between moist ingredients and the wrap.
- Pack sauces separately and drizzle just before eating.
- Avoid watery veggies like tomatoes unless eaten immediately.
✅ Best Tortillas and Wraps to Use
- Whole wheat: High in fiber
- Spinach or tomato: Adds color and nutrients
- Low-carb wraps: Great for keto or diabetic-friendly diets
- Lavash or flatbread: Holds up well and adds texture
✅ Meal Prep and Storage
- Wrap tightly in parchment or foil for freshness.
- Store in an airtight container for up to 3 days.
- Avoid freezing wraps with fresh veggies or sauces—stick to protein-heavy ones like breakfast wraps.
Final Thoughts: Wrap Up Your Lunch Game
Whether you’re tired of boring sandwiches or looking for fast, healthy options that don’t compromise on taste, these wraps for lunch deliver big flavor in a convenient package. Try mixing and matching proteins, sauces, and greens to find your perfect combo.
The best part? You don’t need to be a chef to make these lunch wraps — just roll, slice, and enjoy.