Healthy Wraps for Lunch – Easy 20-Minute Recipe

Healthy Wraps for Lunch Recipes are my go-to for busy weekdays. They're packed with colorful veggies, creamy hummus, and grilled chicken, all wrapped in a soft tortilla. This recipe is not only delicious but also incredibly versatile, letting you mix and match your favorite fillings.

I love how these wraps come together in just 20 minutes, making them perfect for a quick lunch at home or on the go. The combination of crunchy vegetables, savory chicken, and a zesty yogurt sauce creates a satisfying meal that keeps you full and energized.

Whether you're meal-prepping for the week or need a last-minute lunch idea, these wraps are a winner. They're kid-friendly, customizable, and a great way to sneak in more veggies. Let's dive into the recipe!

About the Ingredients

2 large chicken breasts (about 1 lb / 450g), boneless and skinless

Grilled chicken adds lean protein. You can use rotisserie chicken or tofu for a vegetarian option.

1 tablespoon olive oil

For grilling the chicken. You can use avocado oil or any neutral oil.

1 teaspoon smoked paprika

Adds a smoky flavor. Substitute with regular paprika or chili powder.

1/2 teaspoon garlic powder

Enhances the savory taste. Use fresh minced garlic if preferred.

1/2 teaspoon salt

Seasoning for the chicken. Adjust to taste.

1/4 teaspoon black pepper

Freshly ground is best. Adjust to taste.

2 large whole wheat tortillas (10-inch)

Look for high-fiber tortillas. You can use gluten-free or low-carb wraps.

1 cup (150g) cherry tomatoes, halved

Adds freshness and color. Use regular tomatoes chopped if preferred.

1 cup (30g) fresh spinach leaves

Use baby spinach for a milder taste. Arugula or lettuce also work.

1/2 cup (60g) shredded carrots

Adds crunch and sweetness. You can use pre-shredded or grate your own.

1/2 cup (120g) hummus

Use your favorite flavor, like roasted red pepper or garlic. You can also use Greek yogurt.

1/4 cup (60ml) plain Greek yogurt

For the creamy sauce. Use vegan yogurt if dairy-free.

1 tablespoon lemon juice

Freshly squeezed is best. Bottled works in a pinch.

1/4 teaspoon dried dill

Adds a herby note. Use fresh dill if available.

Tips & Tricks

• Don't overfill the wraps, or they'll be hard to roll. Leave room at the edges.
• If you're meal-prepping, store the sauce separately to keep the wraps from getting soggy.
• Warm the tortillas briefly in a pan or microwave to make them more pliable and prevent cracking.

Step-by-Step Instructions

1. Season the Chicken

In a small bowl, mix olive oil, smoked paprika, garlic powder, salt, and pepper. Rub the mixture all over the chicken breasts.

2. Grill the Chicken

Heat a grill or grill pan over medium-high heat (375°F/190°C). Cook the chicken for 6-7 minutes per side, until the internal temperature reaches 165°F (74°C) and the outside is golden brown with grill marks. Remove from heat and let rest for 5 minutes.

3. Slice the Chicken

Thinly slice the rested chicken against the grain into strips.

4. Make the Yogurt Sauce

In a small bowl, combine Greek yogurt, lemon juice, and dried dill. Stir until smooth. Set aside.

5. Warm the Tortillas

Heat the tortillas in a dry skillet over medium heat for about 30 seconds per side, or microwave for 20 seconds, until warm and pliable.

6. Assemble the Wraps

Spread 2 tablespoons of hummus on each tortilla, leaving a 1-inch border. Place half of the chicken strips in the center, then top with cherry tomatoes, spinach, and shredded carrots.

7. Drizzle the Sauce

Drizzle the yogurt sauce over the fillings.

8. Roll the Wraps

Fold in the sides of the tortilla, then roll tightly from the bottom to the top. Slice in half diagonally and serve.

Delicious Variations

Vegetarian

Replace chicken with grilled halloumi or roasted chickpeas.

Spicy

Add sliced jalapeños or a drizzle of sriracha to the sauce.

Mediterranean

Swap chicken for falafel and add cucumber and feta cheese.

How to Store Healthy Wraps For Lunch Recipes

Frequently Asked Questions

I hope you enjoy these Healthy Wraps for Lunch Recipes as much as I do! If you try them, let me know in the comments below. Don't forget to share your creations on social media and tag me. Happy cooking!

Healthy Wraps For Lunch Recipes

Healthy Wraps for Lunch Recipes are vibrant, protein-packed, and ready in 20 minutes. Perfect for meal prep!

★★★★½ 4.8 (156 ratings)

15 minPrep time15 minCook time2Servings285 kcalCalories

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🧂 Ingredients

• 2 large chicken breasts (about 1 lb / 450g), boneless and skinless
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 large whole wheat tortillas (10-inch)
• 1 cup (150g) cherry tomatoes, halved
• 1 cup (30g) fresh spinach leaves
• 1/2 cup (60g) shredded carrots
• 1/2 cup (120g) hummus
• 1/4 cup (60ml) plain Greek yogurt
• 1 tablespoon lemon juice
• 1/4 teaspoon dried dill

📋 Instructions

1. 1Season the Chicken — In a small bowl, mix olive oil, smoked paprika, garlic powder, salt, and pepper. Rub the mixture all over the chicken breasts.
2. 2Grill the Chicken — Heat a grill or grill pan over medium-high heat (375°F/190°C). Cook the chicken for 6-7 minutes per side, until the internal temperature reaches 165°F (74°C) and the outside is golden brown with grill marks. Remove from heat and let rest for 5 minutes.
3. 3Slice the Chicken — Thinly slice the rested chicken against the grain into strips.
4. 4Make the Yogurt Sauce — In a small bowl, combine Greek yogurt, lemon juice, and dried dill. Stir until smooth. Set aside.
5. 5Warm the Tortillas — Heat the tortillas in a dry skillet over medium heat for about 30 seconds per side, or microwave for 20 seconds, until warm and pliable.
6. 6Assemble the Wraps — Spread 2 tablespoons of hummus on each tortilla, leaving a 1-inch border. Place half of the chicken strips in the center, then top with cherry tomatoes, spinach, and shredded carrots.
7. 7Drizzle the Sauce — Drizzle the yogurt sauce over the fillings.
8. 8Roll the Wraps — Fold in the sides of the tortilla, then roll tightly from the bottom to the top. Slice in half diagonally and serve.

👨‍🍳 Chef's Note: Feel free to double the recipe for meal prep. These wraps taste great cold, so they're perfect for packed lunches.

Servings: 2

Cuisine: American

Course: Lunch

Nutrition (per serving): 285 kcal · 28g protein · 25g carbs · 9g fat