Wraps are the ultimate meal solution – easy to make, portable, and packed with flavor. Whether you’re looking for a quick lunch on-the-go or a satisfying dinner option, there’s a wrap recipe out there for every occasion. From classic combinations like grilled chicken and Caesar dressing to international-inspired flavors like Thai peanut tofu, we’ve gathered 20 mouth-watering wrap recipes that are sure to satisfy your cravings.
In this article, we’ll take you on a culinary journey around the world, exploring different cultures and cuisines through delicious wraps. Whether you’re in the mood for something spicy, savory, or sweet, we have you covered with a wide range of filling ideas and techniques. So go ahead, wrap up, and get ready to indulge in a flavor adventure like no other!
Grilled Chicken Caesar Wrap
Elevate your lunch game with this flavorful and refreshing wrap, packed with grilled chicken, crispy romaine lettuce, creamy Caesar dressing, and savory parmesan cheese.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 4-6 large romaine leaves
– 1/2 cup Caesar dressing
– 1/2 cup shredded parmesan cheese
– 4 large flour tortillas
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Brush chicken with olive oil, season with garlic and salt & pepper. Grill for 5-6 minutes per side, until cooked through.
3. Meanwhile, wash and dry romaine leaves.
4. Spread Caesar dressing evenly on tortillas.
5. Slice grilled chicken into strips and place on top of dressing.
6. Add a handful of romaine leaves, then sprinkle parmesan cheese.
7. Fold tortilla to enclose filling.
8. Serve immediately.
Cooking Time: 15-20 minutes
Vegetable Hummus Wrap
This recipe combines creamy hummus with crunchy vegetables and soft wrap, making it a perfect snack or light meal for any time of the day. With minimal prep and cooking time, you can enjoy this flavorful wrap in no time!
Ingredients:
– 1/2 cup cooked chickpeas
– 1/4 cup tahini
– 1 tablespoon lemon juice
– 1 garlic clove, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1 large carrot, peeled and grated
– 1 large cucumber, sliced
– 1/2 red bell pepper, sliced
– 1 whole wheat tortilla wrap (10-12 inches)
– Fresh parsley or cilantro leaves for garnish
Instructions:
1. In a blender or food processor, combine chickpeas, tahini, lemon juice, garlic, and salt. Blend until smooth.
2. Heat olive oil in a pan over medium heat. Add grated carrot, cucumber, and red bell pepper. Cook for 3-4 minutes, or until the vegetables are tender-crisp.
3. Spread hummus on the tortilla wrap, leaving a small border around the edges.
4. Top with cooked vegetables and garnish with fresh parsley or cilantro leaves.
5. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Spicy Buffalo Chicken Wrap
Get ready for a flavor-packed wrap that’s perfect for lunch or dinner! This Spicy Buffalo Chicken Wrap combines juicy chicken, crispy lettuce, and creamy ranch dressing with a spicy kick from buffalo sauce.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1/4 cup buffalo wing sauce
– 1 large flour tortilla
– 2 cups mixed greens (lettuce, spinach, etc.)
– 1/2 cup crumbled blue cheese
– 1/4 cup ranch dressing
– 1 tablespoon chopped cilantro
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, toss chicken with buffalo wing sauce until coated.
3. Place chicken on a baking sheet and bake for 15-20 minutes or until cooked through.
4. Warm tortilla in the microwave for 10-15 seconds.
5. Assemble wrap by placing chicken, mixed greens, blue cheese, and ranch dressing on the tortilla.
6. Sprinkle with cilantro and serve immediately.
Cooking Time: 25-30 minutes
Thai Peanut Tofu Wrap
Experience the bold flavors of Thailand with this mouthwatering wrap filled with crispy tofu, creamy peanut sauce, and crunchy veggies.
Ingredients:
– 1/2 cup firm tofu, cut into small cubes
– 2 tablespoons peanut butter
– 1 tablespoon soy sauce
– 1 tablespoon honey
– 1 tablespoon rice vinegar
– 1 teaspoon grated ginger
– 1/4 teaspoon red pepper flakes (optional)
– 1 large flour tortilla
– 1 cup mixed greens
– 1/2 cup sliced bell peppers
– 1/2 cup sliced cucumber
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat a non-stick pan with 1 tablespoon of peanut oil over medium heat.
2. Add the tofu cubes and cook until golden brown, about 3-4 minutes per side.
3. In a small bowl, whisk together peanut butter, soy sauce, honey, rice vinegar, ginger, and red pepper flakes (if using).
4. Assemble the wrap by spreading the peanut sauce on the tortilla, followed by the cooked tofu, mixed greens, bell peppers, and cucumber.
5. Season with salt and pepper to taste, then garnish with fresh cilantro leaves.
Cooking Time: 15-20 minutes
Enjoy your delicious Thai Peanut Tofu Wrap!
Spinach and Feta Wrap
A flavorful and healthy wrap filled with wilted spinach, crumbly feta cheese, and a hint of garlic, perfect for a quick lunch or snack.
Ingredients:
– 1 large flour tortilla
– 1/2 cup fresh spinach leaves
– 1/4 cup crumbled feta cheese
– 1 clove garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. Add the olive oil, garlic, and spinach leaves. Cook until the spinach wilts (about 2-3 minutes).
3. Place the tortilla in the skillet and top with the cooked spinach mixture, feta cheese, and a pinch of salt and pepper.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap into a neat cylinder.
Cooking Time: 5-7 minutes
BBQ Pulled Pork Wrap
Get ready for a flavorful twist on traditional pulled pork with this BBQ-inspired wrap recipe! Tender, juicy pork shoulder is slow-cooked to perfection and wrapped in a crispy tortilla with crunchy slaw and creamy coleslaw.
Ingredients:
– 2 pounds boneless pork shoulder
– 1/4 cup BBQ sauce
– 4 large flour tortillas
– 1 head of cabbage, shredded
– 2 tablespoons mayonnaise
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
– Optional toppings: diced onions, cilantro, sour cream
Instructions:
1. Preheat slow cooker to low.
2. Season pork shoulder with salt and pepper.
3. Cook pork for 8-10 hours or until tender.
4. Shred pork with two forks and stir in BBQ sauce.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20 seconds.
6. Assemble wraps by spooning pork onto tortilla, followed by shredded cabbage, mayonnaise, and apple cider vinegar.
7. Add optional toppings as desired.
8. Serve immediately and enjoy!
Cooking Time: 8-10 hours (slow cooker), 5 minutes (assembling wraps)
Avocado and Black Bean Wrap
This vibrant wrap combines creamy avocado with savory black beans, all wrapped up in a crispy whole wheat tortilla. Perfect for a quick lunch or dinner that’s both healthy and flavorful.
Ingredients:
– 1 ripe avocado, sliced
– 1/2 cup cooked black beans
– 1 tablespoon lime juice
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 whole wheat tortilla (10-12 inches)
– Optional toppings: diced tomatoes, shredded cheese, cilantro
Instructions:
1. In a small bowl, mix together black beans, lime juice, and cumin.
2. Spread the mixture onto the center of the tortilla, leaving a small border around the edges.
3. Arrange sliced avocado on top of the bean mixture.
4. Add optional toppings if desired.
5. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap into a tight cylinder.
6. Serve immediately and enjoy!
Cooking Time: 10 minutes
Garlic Butter Shrimp Wrap
Elevate your lunch game with this mouthwatering Garlic Butter Shrimp Wrap, packed with succulent shrimp, crispy veggies, and a hint of garlic butter goodness.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 cloves garlic, minced
– 2 tablespoons unsalted butter, softened
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese (optional)
– 1 large flour tortilla
– Salt and pepper to taste
– Lettuce leaves and tomato slices for garnish
Instructions:
1. Preheat a non-stick skillet or griddle over medium-high heat.
2. Add garlic and butter; cook, stirring occasionally, until fragrant (about 1 minute).
3. Add shrimp; cook, stirring occasionally, until pink and cooked through (about 2-3 minutes per side).
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
5. Assemble the wrap by placing the shrimp mixture on one half of the tortilla, followed by parsley, feta cheese (if using), lettuce leaves, and tomato slices.
6. Fold the tortilla in half to enclose filling.
Cooking Time: Approximately 10-12 minutes
Caprese Wrap with Balsamic Glaze
This Caprese wrap combines the flavors of ripe tomatoes, creamy mozzarella, and fragrant basil, all wrapped up in a crispy flour tortilla and drizzled with rich balsamic glaze.
Ingredients:
– 1 large tomato, sliced
– 2 oz fresh mozzarella cheese, sliced
– 1/4 cup fresh basil leaves, chopped
– 1 flour tortilla (10-12 inches)
– Balsamic glaze (store-bought or homemade)
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. Place the flour tortilla in the skillet and cook for 30 seconds on each side, until lightly toasted.
3. Top the tortilla with sliced tomato, mozzarella cheese, and chopped basil.
4. Drizzle balsamic glaze over the filling.
5. Season with salt and pepper to taste.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a tight cylinder.
Cooking Time: 2-3 minutes
Turkey Bacon Ranch Wrap
A flavorful and satisfying wrap that combines crispy turkey bacon, creamy ranch dressing, and fresh lettuce leaves. Perfect for a quick lunch or snack!
Ingredients:
– 1 large flour tortilla
– 2 slices of cooked turkey bacon, crumbled
– 1/4 cup of ranch dressing
– 2 cups of shredded lettuce
– 1/4 cup of shredded cheddar cheese (optional)
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. Lay the tortilla flat on the skillet and sprinkle crumbled turkey bacon on one half of the tortilla.
3. Spread 1-2 tablespoons of ranch dressing on top of the bacon.
4. Add shredded lettuce and cheese (if using) to the other half of the tortilla.
5. Fold the tortilla in half to create a wrap shape, pressing gently to ensure filling stays inside.
6. Cook for 30-45 seconds or until the tortilla is slightly toasted.
7. Serve hot and enjoy!
Cooking Time: 2-3 minutes
Mango Chicken Salad Wrap
A refreshing twist on traditional chicken salad, this recipe combines juicy chicken, sweet mango, and crunchy greens wrapped in a crispy tortilla. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1 ripe mango, diced
– 1/2 cup mixed greens (arugula, spinach, etc.)
– 1/4 cup crumbled feta cheese
– 1 tablespoon honey
– 1 tablespoon lime juice
– Salt and pepper to taste
– 1 large flour tortilla
Instructions:
1. In a medium bowl, combine chicken, mango, mixed greens, and feta cheese.
2. In a small bowl, whisk together honey and lime juice.
3. Pour the dressing over the chicken mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Warm the tortilla in the microwave for 20-30 seconds.
6. Assemble the wrap by placing the chicken mixture onto the tortilla and folding in half.
7. Serve immediately.
Cooking Time: 10 minutes
Falafel and Tahini Wrap
A classic Middle Eastern combination of crispy falafel, creamy tahini sauce, and fresh vegetables wrapped in a warm pita bread. This recipe is easy to make and packed with flavor.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup chopped parsley
– 1/4 cup chopped cilantro
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon baking powder
– Salt and pepper to taste
– 1/4 cup tahini sauce (store-bought or homemade)
– 1 large pita bread
– Lettuce, tomato, cucumber, pickled turnips, and sumac for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mash chickpeas using a fork until coarsely chopped.
3. Add parsley, cilantro, garlic, lemon juice, baking powder, salt, and pepper. Mix well.
4. Form into small patties and bake for 15-20 minutes or until crispy.
5. Warm pita bread in the oven for 2-3 minutes.
6. Spread tahini sauce on the pita, followed by falafel, lettuce, tomato, cucumber, pickled turnips, and sumac.
Cooking Time: 25-30 minutes
Asian Beef Lettuce Wrap
A flavorful and refreshing twist on traditional wraps, this Asian-inspired dish combines tender beef, crunchy vegetables, and tangy sauce all wrapped up in a crispy lettuce leaf. Perfect for a quick and easy meal or lunch on-the-go!
Ingredients:
– 1 lb beef (sirloin or ribeye), sliced into thin strips
– 2 tablespoons soy sauce
– 1 tablespoon honey
– 1 tablespoon rice vinegar
– 1 teaspoon grated ginger
– 1/4 cup chopped scallions, for garnish
– 4-6 lettuce leaves
– 1 cup mixed vegetables (bell peppers, carrots, snap peas)
– Salt and pepper to taste
Instructions:
1. In a medium bowl, whisk together soy sauce, honey, rice vinegar, and ginger.
2. Add sliced beef to the marinade and refrigerate for at least 30 minutes or up to 2 hours.
3. Preheat a grill or grill pan to medium-high heat. Cook beef strips for 3-4 minutes per side, or until cooked to desired level of doneness.
4. In a large bowl, combine mixed vegetables and cooked beef.
5. Assemble wraps by placing a scoop of the beef mixture onto a lettuce leaf, then top with additional vegetables and scallions if desired.
Cooking Time: 20-25 minutes
Greek Veggie Wrap
A flavorful and healthy wrap filled with a medley of Greek-inspired vegetables, perfect for a quick lunch or dinner.
Ingredients:
– 1 large flour tortilla
– 1/2 cup cooked hummus
– 1 cup mixed greens (arugula, spinach, lettuce)
– 1/2 cup sliced Kalamata olives
– 1/2 cup sliced red bell peppers
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. Spread the hummus evenly over the center of the tortilla, leaving a 1-inch border.
2. Arrange the mixed greens on top of the hummus.
3. Add the sliced olives, red bell peppers, and crumbled feta cheese around the greens.
4. Sprinkle with chopped parsley and season with salt and pepper to taste.
5. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
Cooking Time: 0 minutes (assemble just before serving)
Jalapeño Popper Chicken Wrap
Elevate your wrap game with this spicy and satisfying Jalapeño Popper Chicken Wrap recipe, featuring crispy chicken, cream cheese-filled jalapeños, and crunchy tortilla.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 large jalapeños
– 8 oz cream cheese, softened
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
– 4 large flour tortillas
– Shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a bowl, mix together chicken breast, olive oil, garlic powder, salt, and pepper.
3. Grill or bake the chicken until cooked through, then shred into bite-sized pieces.
4. Slice jalapeños in half and hollow out centers.
5. Fill each jalapeño with softened cream cheese, dividing it evenly among the peppers.
6. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble wraps by placing chicken on a tortilla, followed by a filled jalapeño half and shredded cheddar (if using).
Cooking Time: 25 minutes
Chickpea Salad Wrap
This refreshing chickpea salad wrap is a perfect combination of protein-packed chickpeas, crunchy veggies, and creamy hummus, all wrapped up in a warm pita bread. It’s an easy and satisfying meal that can be prepared in no time!
Ingredients:
– 1 15-oz can chickpeas, drained and rinsed
– 1/2 cup diced cucumber
– 1/2 cup diced bell pepper
– 1/4 cup chopped fresh parsley
– 2 tbsp hummus
– 1 tsp lemon juice
– Salt and pepper to taste
– 1 large pita bread
Instructions:
1. In a medium bowl, combine chickpeas, cucumber, bell pepper, and parsley.
2. In a small bowl, mix together hummus and lemon juice.
3. Add the hummus mixture to the chickpea mixture and stir until combined.
4. Season with salt and pepper to taste.
5. Warm the pita bread by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
6. Fill the pita bread with the chickpea salad and serve immediately.
Cooking Time: 10 minutes
Chipotle Lime Steak Wrap
Elevate your wrap game with this flavorful combination of chipotle-spiced steak, fresh lime, and crispy tortilla.
Ingredients:
– 1 lb flank steak
– 2 tbsp olive oil
– 1 tsp ground cumin
– 1 tsp smoked paprika (chipotle)
– 1 lime, juiced
– 4 large flour tortillas
– Salt and pepper to taste
– Optional toppings: avocado, sour cream, shredded cheese, cilantro
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, mix together cumin, paprika, and salt. Rub the mixture all over the steak.
3. Grill the steak for 5-7 minutes per side, or until it reaches your desired level of doneness.
4. Let the steak rest for 5 minutes before slicing it thinly against the grain.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20 seconds.
6. Assemble wraps by placing sliced steak, lime juice, and any desired toppings onto each tortilla.
Cooking Time: 15-20 minutes
Egg Salad and Avocado Wrap
A delicious and healthy twist on traditional egg salad, this recipe combines the creaminess of avocado with the richness of hard-boiled eggs. Perfect for a quick lunch or snack.
Ingredients:
– 4 large eggs, hard-boiled and cooled
– 1 ripe avocado, diced
– 1/2 red onion, thinly sliced
– 1 tablespoon Dijon mustard
– Salt and pepper to taste
– 1 large flour tortilla
– Optional: lettuce, tomato, and/or sprouts for added freshness
Instructions:
1. In a medium bowl, mash the cooled eggs with a fork until coarsely chopped.
2. Add the diced avocado, red onion, and Dijon mustard to the bowl. Mix until well combined.
3. Season with salt and pepper to taste.
4. Lay the tortilla flat and spread the egg salad mixture down the center, leaving a small border around each edge.
5. Roll the wrap tightly but gently.
6. Slice in half and serve immediately.
Cooking Time: 10-15 minutes (mostly prep time)
Teriyaki Tofu Wrap
Elevate your lunch game with this flavorful Teriyaki Tofu Wrap! Crispy tofu, savory teriyaki sauce, and crunchy veggies all wrapped up in a whole wheat tortilla.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 1/4 cup teriyaki sauce
– 1 tablespoon soy sauce
– 2 tablespoons honey
– 1 tablespoon rice vinegar
– 1 teaspoon grated ginger
– 1/4 teaspoon garlic powder
– 1 whole wheat tortilla
– Sliced cucumber, carrots, and bell peppers (your choice of veggies)
– Sesame seeds and chopped cilantro for garnish
Instructions:
1. Preheat a non-stick skillet or grill pan over medium-high heat.
2. In a small bowl, whisk together teriyaki sauce, soy sauce, honey, rice vinegar, ginger, and garlic powder.
3. Add tofu to the skillet and cook until golden brown on all sides (about 5-6 minutes).
4. Brush tofu with the teriyaki sauce mixture during the last minute of cooking.
5. Warm tortilla in the microwave or oven.
6. Assemble wrap by placing cooked tofu, veggies, and a drizzle of remaining teriyaki sauce inside the tortilla.
Cooking Time: 15-20 minutes
Loaded Veggie Wrap with Pesto
Satisfy your cravings with this flavorful and nutritious wrap, packed with roasted vegetables, creamy pesto, and crunchy textures.
Ingredients:
– 1 whole wheat tortilla
– 1/2 cup roasted red bell pepper, sliced
– 1/2 cup roasted zucchini, sliced
– 1/4 cup hummus
– 2 tbsp store-bought or homemade pesto
– 1/4 cup crumbled feta cheese (optional)
– 1/4 cup chopped fresh cilantro
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the red bell pepper and zucchini for 20-25 minutes, or until tender.
3. Spread hummus on the tortilla, leaving a 1-inch border.
4. Arrange the roasted vegetables on top of the hummus.
5. Drizzle pesto over the vegetables and sprinkle with feta cheese (if using).
6. Top with cilantro and season with salt and pepper to taste.
7. Roll up the wrap tightly and slice in half.
Cooking Time: 20-25 minutes
Summary
Get ready to wrap up your meals with these 20 delicious and diverse recipes! From classic grilled chicken caesar wraps to spicy buffalo chicken, veggie-packed hummus wraps, and international flavors like Thai peanut tofu and Greek veggies, there’s something for every taste bud. Whether you’re in the mood for a quick lunch or a satisfying dinner, these wrap recipes are perfect for any occasion. With ingredients ranging from lean proteins to creamy sauces, you’ll never get bored with these tasty and easy-to-make wraps.
