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It's funny how a busy week can make you crave something quick yet nutritious. If you're constantly on the go, you might find yourself reaching for unhealthy snacks. But what if you could prep delicious wraps in advance? With just a little effort, you can enjoy a variety of flavors that fit your lifestyle. Let's explore ten grab-and-go wraps that make healthy eating easy, no matter how hectic your schedule gets.
Key Takeaways
- Turkey and Avocado Wraps offer lean protein and healthy fats, making them a nutritious choice for lunches or snacks.
- Hummus and Veggie Wraps are versatile and can be customized with various vegetables and hummus flavors for a healthy option.
- Chicken Caesar Wraps are a convenient meal option, combining classic flavors and can be easily prepared in bulk for meal prep.
- Southwest Black Bean Wraps feature black beans and corn, spiced for flavor, and can be customized with fresh veggies or cheese.
- Egg Salad and Spinach Wraps provide a satisfying meal, quick to prepare, and perfect for on-the-go lunches or snacks.
Turkey and Avocado Wrap
Turkey and Avocado Wraps are a delicious and nutritious meal prep option that can be enjoyed for lunch or a quick snack. Packed with lean protein from turkey and healthy fats from avocado, these wraps aren't only satisfying but also easy to assemble. Perfect for busy days, they can be prepared in advance and stored in the refrigerator, allowing you to grab one on your way out the door.
The combination of flavors in this wrap is simply delightful. The creaminess of the avocado pairs beautifully with the savory turkey, while the crispness of lettuce and the zing of mustard add a rejuvenating contrast. With minimal cooking required, this recipe is perfect for meal prep and can be customized to suit your preferences by adding your favorite veggies or spreads.
Ingredients:
- Whole wheat tortillas
- Sliced turkey breast
- Ripe avocado
- Fresh spinach or lettuce
- Sliced tomatoes
- Mustard or mayonnaise (optional)
- Salt and pepper to taste
To make the Turkey and Avocado Wrap, start by laying a whole wheat tortilla flat on a clean surface. Spread a thin layer of mustard or mayonnaise if desired.
Next, layer the sliced turkey breast evenly across the tortilla, followed by slices of ripe avocado, fresh spinach or lettuce, and sliced tomatoes. Season the ingredients with a pinch of salt and pepper for added flavor.
Carefully roll the tortilla tightly from one end to the other, ensuring that the fillings stay inside. Once rolled, you can slice the wrap in half for easier handling or leave it whole for a more substantial meal.
For extra tips, consider wrapping your prepared Turkey and Avocado Wraps in parchment paper or aluminum foil to keep them fresh and intact until you're ready to eat.
Additionally, if you're making these wraps in advance, it's best to store the avocado separately or add it just before serving to prevent browning. Feel free to experiment with different ingredients like cucumbers, bell peppers, or cheese to make the wrap your own!
Hummus and Veggie Wrap
The versatility of this wrap allows you to customize it according to your preferences. Feel free to experiment with different types of hummus, such as spicy harissa or roasted red pepper, and mix and match your favorite vegetables.
Whether you're preparing these for a busy week ahead or a picnic, these wraps are sure to be a hit!
Ingredients:
- 1 large whole wheat wrap or tortilla
- 1/4 cup hummus (your choice of flavor)
- 1/2 cup fresh spinach leaves
- 1/4 cup shredded carrots
- 1/4 cup sliced cucumber
- 1/4 cup bell pepper, thinly sliced
- 1/4 avocado, sliced
- Salt and pepper to taste
- Optional: feta cheese or olives for added flavor
Cooking Instructions:
Start by laying the whole wheat wrap flat on a clean surface. Spread the hummus evenly over the wrap, leaving about an inch around the edges.
Layer the spinach leaves, shredded carrots, cucumber slices, bell pepper strips, and avocado slices on top of the hummus. Sprinkle with salt and pepper to enhance the flavors.
Carefully roll the wrap tightly from one end to the other, ensuring that the fillings stay inside. Once rolled, you can slice the wrap in half for easier handling or leave it whole if you prefer.
If making these in advance, wrap each one tightly in plastic wrap or parchment paper to keep them fresh.
Extra Tips:
For added crunch and flavor, consider adding some sunflower seeds or pumpkin seeds to your wrap.
You can also toast the wrap in a skillet for a few minutes on each side if you prefer a warm option.
If you plan to store the wraps for a few days, keep the wetter ingredients like avocado separate until you're ready to eat to avoid sogginess.
Enjoy your healthy and convenient meal prep with these delightful hummus and veggie wraps!
Chicken Caesar Wrap
The Chicken Caesar Wrap is a delicious and convenient meal option that combines the classic flavors of a Caesar salad with the portability of a wrap. Perfect for meal prep, these wraps can be made in bulk and stored in the fridge for quick lunches or snacks throughout the week. The combination of tender chicken, crisp romaine lettuce, and creamy Caesar dressing all wrapped in a soft tortilla makes for a satisfying and wholesome meal.
This recipe isn't only quick and easy to prepare, but it also allows for flexibility. You can customize the ingredients based on your preferences or what you have on hand. Elevate your wrap with added toppings like Parmesan cheese, croutons, or even bacon bits for an extra crunch. These Chicken Caesar Wraps are sure to be a hit with family and friends!
Ingredients:
- 2 cups cooked chicken, shredded or diced
- 1 cup romaine lettuce, chopped
- ½ cup Caesar dressing
- ½ cup grated Parmesan cheese
- 4 large flour tortillas
- Salt and pepper to taste
- Optional: croutons and bacon bits for garnish
Instructions:
In a large bowl, combine the shredded chicken, chopped romaine lettuce, Caesar dressing, and grated Parmesan cheese. Mix until all the ingredients are well combined and evenly coated with the dressing. Season with salt and pepper to taste.
Lay out the flour tortillas on a clean surface, and divide the chicken mixture among them, placing it in the center of each tortilla. Fold in the sides of the tortilla and then roll it up tightly from the bottom, enclosing the filling completely.
To serve, you can slice the wraps in half diagonally or leave them whole. If preparing for meal prep, wrap each finished wrap in plastic wrap or foil and store them in the refrigerator until ready to eat.
Extra Tips:
For the best flavor, consider marinating the chicken in a simple mixture of olive oil, garlic, lemon juice, and herbs before cooking. This will infuse the chicken with additional flavor.
Additionally, feel free to experiment with different types of tortillas, such as whole wheat or spinach, to add variety. If you're packing these wraps for lunch, consider placing a small container of extra Caesar dressing on the side for dipping.
Mediterranean Tuna Wrap
The Mediterranean Tuna Wrap is a flavorful and nutritious meal option that can be prepared quickly, making it an excellent choice for busy individuals or families. This wrap combines the rich taste of tuna with fresh vegetables and zesty Mediterranean ingredients, all wrapped in a soft tortilla. It's perfect for lunch, a snack, or even a light dinner, and can easily be customized to suit your taste preferences.
Creating these wraps isn't only simple but also allows for an array of healthy ingredients that are both satisfying and delicious. The vibrant colors and textures of the ingredients will make your meal visually appealing, while the combination of flavors will leave you feeling refreshed and energized. Whether you're packing them for work or enjoying them at home, these Mediterranean Tuna Wraps are sure to become a favorite in your meal prep rotation.
Ingredients:
- 1 can of tuna (in water or olive oil, drained)
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1/4 cup diced cucumber
- 1/4 cup diced tomatoes
- 1/4 cup chopped red onion
- 1/4 cup Kalamata olives, sliced
- 1/4 cup crumbled feta cheese
- 2 large whole wheat or spinach tortillas
- Fresh spinach leaves or arugula (for filling)
Cooking Instructions:
In a medium bowl, combine the drained tuna, olive oil, lemon juice, dried oregano, salt, and pepper. Mix well to guarantee all ingredients are evenly distributed.
Then, gently fold in the diced cucumber, tomatoes, red onion, Kalamata olives, and crumbled feta cheese until well incorporated. This mixture is the star of your Mediterranean Tuna Wrap and delivers a punch of flavor with every bite.
To assemble the wraps, lay a tortilla flat on a clean surface. Place a generous portion of the tuna mixture in the center of the tortilla, followed by a handful of fresh spinach leaves or arugula.
Carefully fold in the sides of the tortilla and roll it tightly from the bottom up to secure the filling. Repeat with the second tortilla. You can slice the wraps in half for easier handling or enjoy them whole.
Extra Tips:
For added flavor and nutrition, consider incorporating other Mediterranean ingredients such as artichoke hearts or roasted red peppers.
This wrap can also be made ahead of time and stored in the refrigerator for up to two days, making it a great option for meal prep. To prevent the tortillas from getting soggy, it's best to store the filling separately and assemble the wraps just before eating.
Enjoy your Mediterranean Tuna Wraps with a side of tzatziki sauce or hummus for an extra delicious touch!
BBQ Chicken and Coleslaw Wrap
BBQ Chicken and Coleslaw Wraps are a fantastic meal prep option that combines tender, flavorful chicken with crunchy coleslaw, all wrapped up snugly in a tortilla.
These wraps aren't only delicious but also versatile, making them perfect for lunchboxes, picnics, or quick dinners. With the smoky sweetness of BBQ sauce and the invigorating crunch of coleslaw, they're sure to satisfy your taste buds and keep you coming back for more.
This recipe is straightforward and requires minimal cooking, making it ideal for busy weeknights or meal prepping for the week ahead. You can easily make a batch of BBQ chicken ahead of time and assemble the wraps as needed, ensuring you always have a quick and tasty meal on hand.
Let's explore the ingredients and the steps to create these delightful wraps.
Ingredients:
- 2 cups cooked shredded chicken
- 1/2 cup BBQ sauce
- 1 cup coleslaw mix (cabbage and carrots)
- 1/4 cup mayonnaise
- 1 tablespoon apple cider vinegar
- 4 large tortillas or wraps
- Salt and pepper to taste
- Optional: sliced pickles or jalapeños for extra flavor
Cooking Instructions:
In a mixing bowl, combine the cooked shredded chicken with the BBQ sauce, stirring until the chicken is well-coated.
In another bowl, mix the coleslaw mix with mayonnaise, apple cider vinegar, salt, and pepper until everything is evenly blended. Taste and adjust seasoning as necessary.
To assemble the wraps, lay a tortilla flat on a clean surface. Spoon a generous amount of the BBQ chicken mixture onto the center of the tortilla, followed by a portion of the coleslaw. If desired, add sliced pickles or jalapeños for an extra kick.
Fold the sides of the tortilla over the filling, then roll it up from the bottom to secure the filling inside. Repeat with the remaining tortillas and serve immediately or wrap tightly in plastic wrap for meal prep.
Extra Tips:
For a bit of added flavor, try marinating the chicken in the BBQ sauce before cooking for a few hours or overnight.
Additionally, feel free to customize your coleslaw by adding ingredients like diced apples, raisins, or nuts for a different texture and taste. These wraps can be stored in the refrigerator for up to three days, making them a great option for quick meals throughout the week.
Caprese Wrap With Pesto
Caprese Wrap with Pesto is a delightful and invigorating dish that combines the classic flavors of a Caprese salad into a convenient wrap. Perfect for meal prep, these wraps aren't only easy to make but also a great option for lunches or quick snacks. The combination of fresh mozzarella, ripe tomatoes, and fragrant basil drizzled with pesto creates a burst of flavor that will satisfy your taste buds.
To prepare your Caprese Wraps, you'll need a few simple ingredients that can be easily assembled. This dish is versatile and can be adjusted to your preference, whether you want additional ingredients or a different type of wrap. With a prep time of just a few minutes, you can enjoy these wraps anytime you're in the mood for a light yet satisfying meal.
Ingredients:
- 1 large tortilla or wrap
- 1/2 cup fresh mozzarella balls (bocconcini), halved
- 1 medium tomato, sliced
- Fresh basil leaves
- 2 tablespoons pesto
- Salt and pepper to taste
- Balsamic glaze (optional, for drizzling)
Instructions:
Start by laying the tortilla or wrap flat on a clean surface. Spread the pesto evenly over the entire surface of the wrap.
Layer the fresh mozzarella, tomato slices, and basil leaves on one end of the wrap. Sprinkle a pinch of salt and pepper over the top to enhance the flavors. Carefully roll the wrap tightly from the filled end to the other side, ensuring all the ingredients are enclosed.
Once rolled, you can either slice the wrap in half for easier handling or leave it whole. If desired, drizzle some balsamic glaze over the top before serving for an added tangy sweetness.
Extra Tips:
For an even more flavorful wrap, consider marinating your mozzarella balls in olive oil, herbs, or spices before adding them to the wrap.
You can also customize your Caprese Wrap by adding ingredients like avocado, arugula, or grilled chicken for extra protein. These wraps can be made ahead of time and stored in the refrigerator for up to 2 days; just be sure to wrap them tightly in plastic wrap to keep them fresh.
Enjoy your delicious and effortless Caprese Wraps!
Southwest Black Bean Wrap
This recipe combines fresh vegetables, flavorful spices, and creamy avocado, all wrapped in a soft tortilla. You can prepare a batch of these wraps ahead of time, making it easy to grab one when you're on the go. They also make for great picnic food or a hearty snack whenever hunger strikes.
Let's get started on making these mouthwatering Southwest Black Bean Wraps!
Ingredients:
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup corn (canned, frozen, or fresh)
- 1 bell pepper, diced (any color)
- 1 small red onion, diced
- 1 avocado, sliced
- 1 cup fresh spinach or mixed greens
- 1 teaspoon chili powder
- 1 teaspoon cumin
- Salt and pepper to taste
- 4 large tortillas (whole wheat or your choice)
- Optional: salsa or hot sauce for serving
Cooking Instructions:
In a large mixing bowl, combine the black beans, corn, diced bell pepper, and red onion.
Add the chili powder, cumin, salt, and pepper, then mix well until all the ingredients are evenly coated in the spices. This mixture serves as the hearty filling for your wraps.
To assemble the wraps, lay a tortilla flat on a clean surface. Spread a layer of the black bean mixture across the center of the tortilla, leaving some space at the edges.
Top with fresh spinach and a few slices of avocado. Fold in the sides of the tortilla, then roll it up tightly from the bottom to the top.
Repeat the process with the remaining tortillas and filling. Once assembled, you can either enjoy them immediately or wrap them in foil or plastic wrap for meal prep.
Extra Tips:
Feel free to customize your Southwest Black Bean Wraps by adding ingredients like shredded cheese, diced tomatoes, or chopped cilantro for extra flavor.
You can also switch out the toppings based on what you have on hand. If you're meal prepping, these wraps can be stored in the refrigerator for up to 4 days, so make sure to wrap them tightly to maintain freshness.
Enjoy them cold or heat them up for a warm, comforting meal!
Egg Salad and Spinach Wrap
Egg Salad and Spinach Wraps are a delightful, nutritious option for meal prep. They combine the creaminess of egg salad with the fresh crunch of spinach, all wrapped up in a soft tortilla. This recipe is perfect for a quick lunch, a picnic, or a snack on the go. Plus, it's incredibly easy to make and can be tailored to your taste preferences.
To make these wraps, you can prepare the egg salad in advance and store it in the refrigerator. This makes it easy to assemble the wraps right before you need them. The combination of eggs, mayonnaise, and seasonings creates a satisfying filling that pairs beautifully with the fresh spinach. You can also add additional toppings like sliced tomatoes or avocado for extra flavor and nutrition.
Ingredients:
- 4 large eggs
- 2 tablespoons mayonnaise
- 1 teaspoon Dijon mustard
- Salt and pepper, to taste
- 4 large spinach tortillas
- 2 cups fresh spinach leaves
- Optional: sliced tomatoes, avocado, or cheese
Cooking Instructions:
- Start by boiling the eggs. Place the eggs in a pot and cover them with cold water. Bring the water to a boil, then remove from heat and cover for about 12-15 minutes. Once done, drain the hot water and cool the eggs under cold running water or in an ice bath. Peel the eggs once they're cooled.
- In a mixing bowl, chop the peeled eggs and add mayonnaise, Dijon mustard, salt, and pepper. Mix until all ingredients are well combined.
- Lay out the spinach tortillas and place a layer of fresh spinach leaves on each. Spoon the egg salad mixture onto the center of each tortilla, adding optional toppings if desired. Fold in the sides and roll up tightly to form a wrap.
Extra Tips:
For added flavor, consider incorporating herbs like dill or chives into your egg salad. You can also experiment with different types of tortillas, such as whole wheat or spinach-flavored, to match your dietary preferences.
If you're making these wraps ahead of time, wrap them tightly in plastic wrap or foil to keep them fresh, and store them in the refrigerator until you're ready to enjoy!
Asian Chicken and Slaw Wrap
If you're looking for a quick and healthy meal prep option, these Asian Chicken and Slaw Wraps are the perfect solution. Packed with protein, fiber, and vibrant flavors, these wraps aren't only delicious but also easy to make in advance. They can be enjoyed for lunch, dinner, or even a snack, making them an ideal grab-and-go option for busy days.
The combination of tender chicken, crunchy slaw, and a savory Asian-inspired sauce creates a delightful balance of textures and flavors. You can easily customize these wraps by adding your favorite vegetables or swapping out the protein for tofu or shrimp. Preparing these wraps in bulk guarantees that you have a nutritious meal ready whenever hunger strikes.
Ingredients:
- 2 cups cooked chicken, shredded
- 2 cups coleslaw mix (cabbage, carrots)
- 1/4 cup green onions, chopped
- 1/4 cup cilantro, chopped
- 1/4 cup soy sauce
- 2 tablespoons sesame oil
- 1 tablespoon rice vinegar
- 1 tablespoon honey or agave syrup
- 4 large whole wheat or spinach tortillas
- Optional: Sriracha or chili sauce for spice
To prepare the wraps, start by mixing the shredded chicken, coleslaw mix, green onions, and cilantro in a large bowl. In a separate small bowl, whisk together the soy sauce, sesame oil, rice vinegar, and honey until fully combined.
Pour this dressing over the chicken and slaw mixture, tossing to coat everything evenly. Lay out the tortillas on a clean surface, and distribute the chicken and slaw mixture evenly among them. Roll each tortilla tightly, tucking in the sides as you go to create a wrap.
For extra tips, consider making the wraps ahead of time and storing them in an airtight container in the refrigerator for up to three days. If you prefer a little crunch, add some chopped peanuts or sesame seeds to the filling just before serving.
These wraps can be enjoyed cold or heated up in a microwave for a warm meal.
Peanut Butter Banana Wrap
Peanut Butter Banana Wraps are a delicious and nutritious option for a quick meal or snack. They're perfect for busy individuals or families looking for a healthy grab-and-go option. The combination of creamy peanut butter and sweet banana wrapped in a soft tortilla makes for a satisfying treat that can be enjoyed at any time of the day.
Whether you're preparing lunch for work or a snack for the kids, these wraps are sure to be a hit. This recipe isn't only easy to make but also allows for customization. You can add your favorite ingredients, such as honey, granola, or even a sprinkle of cinnamon, to elevate the flavor.
Enjoy the versatility of this wrap by switching up the nut butter or using a different type of tortilla. With just a few simple ingredients, you can whip up a delicious Peanut Butter Banana Wrap in no time!
Ingredients:
- 1 large whole wheat tortilla
- 2 tablespoons peanut butter
- 1 medium banana
- 1 tablespoon honey (optional)
- 1 tablespoon granola (optional)
- A sprinkle of cinnamon (optional)
Instructions:
Start by laying the whole wheat tortilla flat on a clean surface or plate. Spread the peanut butter evenly over the tortilla, leaving a small border around the edges.
Next, peel the banana and place it in the center of the tortilla. If desired, drizzle honey over the banana and sprinkle with granola or cinnamon for added flavor. Carefully roll the tortilla tightly around the banana, tucking in the sides as you go to create a secure wrap.
Once rolled, slice the wrap in half diagonally for easy handling. You can enjoy it immediately or wrap it in parchment paper or foil for a convenient on-the-go snack. These wraps are perfect for school lunches, picnics, or as a quick breakfast option.
Extra Tips:
For added flavor and nutrition, consider using flavored peanut butter, such as cinnamon or chocolate. If you want a little crunch, try adding chopped nuts or seeds inside the wrap.
You can also experiment with different fruits like strawberries or apples for a unique twist. These wraps can be made ahead of time and stored in the refrigerator for a quick meal prep option throughout the week.
Frequently Asked Questions
How Long Do Grab-And-Go Wraps Last in the Fridge?
Grab-and-go wraps can last about three to five days in the fridge when stored properly. You'll want to keep them tightly wrapped to maintain freshness and prevent sogginess, ensuring they stay delicious for you.
Can I Freeze Grab-And-Go Wraps?
You might worry that freezing wraps affects their texture, but you can absolutely freeze them! Just wrap them tightly in foil or plastic, and they'll stay fresh for up to two months. Enjoy later!
What Type of Tortillas Work Best for Wraps?
When choosing tortillas for wraps, you'll want to contemplate flexibility and taste. Flour tortillas are versatile and soft, while whole grain options add nutrition. Corn tortillas offer a gluten-free choice, perfect for a lighter option.
Are These Wraps Suitable for Meal Prepping?
Yes, these wraps are great for meal prepping! You can assemble them ahead of time, store them in the fridge, and enjoy quick, nutritious meals throughout the week without sacrificing taste or freshness.
How Can I Add More Protein to My Wraps?
You can boost protein in your wraps by adding grilled chicken, turkey, beans, or hummus. Consider including Greek yogurt as a spread, or mix in some cheese for extra flavor and nutrition. Get creative!
