High Protein Wraps
As a busy business owner and mom of three kids, I need high-protein and healthy meals I can throw together in under 10 minutes or prep ahead of time. High protein wraps have become my go-to because they’re quick, customizable and packed with everything I need to feel full and satisfied. I’ve rounded up my favorite high-protein wraps packed with 17-50 grams of protein, including chicken, turkey, seafood, vegetarian and egg-based options.
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Wraps don’t have to be boring or leave you hungry an hour later. When built with a high-protein wrap and the right ingredients, they can be one of the most satisfying and nutrient-dense meals of the day.
When being intentional about the ingredients, high-protein wraps can be healthy. Many high-protein wraps are made with added fiber and protein from sources like whole grains, flax or pea protein, which can help keep you full longer compared to a regular tortilla. Pairing the wrap with nutrient-dense fillings like lean protein, veggies and healthy fats makes it a well-rounded meal.
Some of my favorite high-protein ingredients include grilled chicken, tuna, salmon, shrimp, turkey, eggs or even plant-based proteins like black beans, lentils or hummus. To make my wraps more satisfying, I always add plenty of fresh veggies for fiber and crunch, and a sprinkle of cheese or avocado for healthy fats.
On my busiest weeks I meal prep protein wraps so they’re ready to grab for a quick breakfast, lunch or dinner. I’ll store them wrapped in foil or parchment paper, then reheat them in the oven, air fryer, or on a skillet for just a few minutes to keep the tortilla crispy.
Whether you’re looking to build muscle or on a weight loss journey, you’ll see the best results if you pair a high-protein meal plan with a workout plan and proper recovery. Personally, I don’t count calories, but I do aim for at least 2,000 calories per day. Your needs may vary, so it’s best to consult a nutritionist or dietitian for personalized guidance.
High Protein Wrap Recipes
A list of high-protein wraps to keep you energized, including chicken, turkey, seafood, vegetarian, and egg-based options.
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Chicken and Turkey Wraps
1. 1-Minute Hummus Wrap
This easy and healthy hummus lunch wrap is protein-packed and perfect for adult and kid lunch boxes.
17 grams of protein per serving
Ingredients
- Lime
- Sprouted grain wrap
- Deli turkey
- Avocado
- Cucumber slices
- Spinach
- Chickpea
- Cilantro to taste
2. Peanut Chicken Wraps
These flavorful wraps make a satisfying, healthy lunch I look forward to. With shredded chicken, veggies, delicious peanut sauce, and thin rice noodles, these wraps provide well-rounded nutrition.
20 grams of protein per serving
Ingredients
- Natural peanut butter
- Coconut aminos
- Lime
- Pure honey
- Toasted sesame oil
- Garlic clove
- Fresh ginger
- Red pepper flakes
- Shredded chicken
- Coleslaw mix
- Shredded carrots
- Rice noodles
- Roasted peanuts
- Fresh cilantro
- Tortillas
3. Buffalo Chicken Wrap
I love this Buffalo Chicken Wrap recipe as an easy on-the-go lunch that is packed with protein and veggies. It’s made with delicious buffalo chicken, blue cheese and tons of veggies.
25 grams of protein per serving
Ingredients
- Flour tortillas
- Shredded chicken
- Frank’s buffalo sauce
- Greek yogurt
- Honey
- Celery
- Red onion
- Carrots
- Romaine lettuce
- Cherry tomatoes
- Blue cheese crumbles
4. Thai Chicken Lettuce Wraps
These Thai Chicken Lettuce Wraps are a high-protein, low-carb dinner ready in under 30 minutes. I love to make a batch to serve for a crowd or meal prep for the week.
25 grams of protein per serving
Ingredients
- Ground chicken
- Mushrooms
- Red pepper
- Yellow onion
- Minced garlic
- Olive oil
- Soy sauce
- Maple syrup
- Chili paste
- Fresh cilantro
- Carrot
- Radishes
- Mini romaine heads
5. Southwest Chicken Wraps
These Southwest Chicken Wraps are packed with protein and flavor. Great to make for guests or to have lunch prepped for a couple of days.
24 grams of protein per serving
Ingredients
- Chicken tenders
- Shredded red cabbage
- Shredded green cabbage
- Red onion
- Fresh cilantro
- SideDish Southwest Dressing
- Lime
- Burrito-sized tortillas
- Avocados
- Shredded goat cheddar cheese
- Tortilla chips
6. Honey Mustard Chicken Wraps
These Honey Mustard Chicken Wraps are easy, flavorful and perfect for meal prep. With a homemade dressing, fresh veggies and high-protein chicken, these wraps are easy to customize.
45 grams of protein per serving
Ingredients
- Chicken breast
- Tomato slices
- Green leaf lettuce
- Red onion
- Honey
- Dijon mustard
- Garlic clove
7. Greek Chicken Wrap
This Greek chicken wrap is packed with juicy chicken, crisp veggies, feta, hummus and tzatziki, all wrapped up in a soft flatbread. It’s a quick, delicious, and protein-packed meal that’s perfect for lunch or dinner.
44 grams of protein per serving
Ingredients
- Chicken
- Cherry tomatoes
- Cucumber
- Red onion
- Crumbled feta cheese
- Romaine leaves
- Tzatziki sauce
- Hummus
- Wraps of choice
8. Asian Chicken Lettuce Wraps
These healthy Asian chicken lettuce wraps are like P.F. Chang’s — but even better. They’re high in protein, easy to make and packed with delicious flavor.
28 grams of protein per serving
Ingredients
- Hoisin sauce
- Tamari
- Rice vinegar
- Sriracha
- Sesame oil
- Avocado oil
- Onion
- Garlic
- Grated ginger
- Ground chicken
- Butterlettuce
- Green onions
- Peanut butter
- Low-sodium tamari
- Maple syrup
- Clove garlic
- Sriracha
9. Chicken Caesar Wrap
This chicken Caesar wrap is my go-to for lunch or an easy dinner, with savory chicken, crisp romaine and a creamy dressing.
21 grams of protein per serving
Ingredients
- Chicken breasts
- Burrito size tortilla
- Romaine lettuce
- Caesar Dressing
- Cherry tomatoes
- Croutons
- Shredded Parmesan cheese
10. Gochujang Grilled Chicken Lettuce Wraps
These healthy and tasty Gochujang Grilled Chicken Lettuce Wraps are so easy to make and just bursting with flavor.
50 grams of protein per serving
Ingredients
- Avocado oil
- Sesame oil
- Coconut sugar
- Gochujang paste
- Coconut aminos
- Garlic minced
- Grated ginger
- Boneless skinless chicken thigh
- Heads of butter lettuce
- Green onions
- Cucumbers
- Fresh cilantro leaves
- Sesame seeds
- Lime
11. Jalapeño Popper Shredded Chicken Wraps
These jalapeño popper Shredded Chicken Wraps are an easy recipe I can prep beforehand and enjoy as a quick lunch.
23 grams of protein per serving
Ingredients
- Jalapeno Popper Chicken Dip
- Tumaro Wraps
- Tomatoes
- Red onion
- Green onions
- Lettuce
- Jalapeños
12. High-Protein Cottage Cheese Wraps
Low-carb, low-fat and high-protein, these cottage cheese protein wraps are perfect for including all your favorite sandwich fixings.
30 grams of protein per serving
Ingredients
- Cottage cheese
- Eggs
- Dried chives
- Greek yogurt
- Mayo
- Ketchup
- Dried chives
- Deli turkey
- Havarti cheese
- Dill pickle
- Red onion
- Arugula
13. Cottage Cheese Wrap
This viral cottage cheese wrap is made with simple ingredients, has a soft and pliable texture and is perfect as a high protein, low carb option to use as a wrap or flatbread.
34 grams of protein per serving
Ingredients
- Cottage cheese
- Egg whites
- Italian seasoning
- Garlic powder
- Onion powder
- Deli turkey meat
- Yellow onion
- Bacon
- Tomato
- Avocado
- Mayo, Dijon mustard
- Lettuce
Seafood Wraps
14. Chipotle Ranch Tuna Wraps
This Tuna Wrap is made with canned tuna, fresh herbs, crunchy veggies and a homemade spicy chipotle dairy-free ranch dressing. This easy lunch takes me only 10 minutes to make and is the perfect on-the-go meal.
38 grams of protein per serving
Ingredients
- Tumaro White Wrap
- Avocado oil mayonnaise
- Almond milk
- Olive oil
- Lemon juice
- Fresh dill
- Fresh chives
- Chipotle peppers
- Worcestershire sauce
- Garlic powder
- Wild Planet Tuna
- Pickles
- Red onion
- Celery
15. Easy Tuna Wrap
The perfect tuna wrap with creamy tuna salad and fresh, crunchy vegetables. This easy, healthy and protein-packed lunch recipe takes just 15 minutes to prepare.
23.5 grams of protein per serving
Ingredient
- White meat tuna
- Celery
- Green onion
- Mayonnaise
- Dijon mustard
- Dried dill
- Shredded
- Chopped romaine lettuce
- Red cabbage, shredded
- Burrito-style wraps
16. Shrimp Lettuce Wraps
These shrimp lettuce wraps are juicy and delicious, made even more irresistible with a creamy peanut dipping sauce.
36.9 grams of protein per serving
Ingredients
- Hoisin sauce
- Soy sauce (or tamari)
- Rice vinegar
- Cornstarch
- Shrimp
- Olive oil
- Garlic cloves
- Ginger
- Green onions
- Butter lettuce
- Carrots
Vegetarian and Egg-Based Wraps
17. Spinach and Feta Wraps (Starbucks Copycat)
This quick high-protein breakfast is a copycat version of the Spinach and Feta Wrap from Starbucks with double the protein and lower in carbs. This healthy wrap is easy to make and perfect for my busy mornings or meal prep.
48 grams of protein per serving
Ingredients
- Tortilla
- Oil from sun-dried tomato
- Spinach
- Sun-dried tomato
- Liquid egg whites
- Garlic powder
- Dried oregano
- Swiss cheese triangle
- Feta cheese
18. Egg, Spinach and Feta Breakfast Wrap
A quick and delicious breakfast burrito with eggs, spinach, hummus, feta and sun-dried tomatoes.
23 grams of protein per serving
Ingredients
- Whole-grain tortilla
- Hummus
- Egg
- Egg whites
- Onion
- Mushrooms, sliced
- Baby spinach
- Crumbled feta
- Sun-dried tomatoes, chopped
19. Copycat Starbucks Egg White Breakfast Wrap
This Copycat Starbucks Egg White Breakfast Wrap is packed with nutrition and incredibly delicious.
22 grams of protein per serving
Ingredients
- Whole Wheat tortillas
- Cream cheese
- Sun-dried tomato oil
- Dried tomatoes
- Baby spinach
- Egg whites
- Crumbled feta cheese
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A 7-day meal plan with high-protein and high-fiber, family-friendly meals! Plus a complete grocery list to make shopping easier.
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FAQs
Where can I buy high-protein wraps?
I prefer the Food For Life brand for high-protein wraps, which I usually pick up at Whole Foods Market or HyVee, though most grocery stores carry them. Other great high-protein wrap brands include Hero Bread, Siete Family Foods and Tumaro’s.
How do you make high-protein tortilla wraps at home?
I make high-protein wraps at home by starting with a high-protein tortilla (store-bought or homemade) and filling it with lean protein, veggies and healthy fats. Some easy combos are chicken and avocado, tuna and spinach or eggs with peppers. If you want to make the tortillas yourself, try blending ingredients like wheat flour, egg whites and Greek yogurt for a protein-packed base, then cook them in a skillet like a thin pancake.
Can protein wraps be made gluten-free?
Yes, protein wraps can be made gluten-free using a variety of high-protein, gluten-free ingredients. You can replace wheat flour with eggs and cottage cheese, lentils, chickpea flour or pea and flax. Store-bought gluten-free protein wrap brands include Mission Foods, Siete Family Foods and BFree Foods.
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