Looking for fast, filling meals that don’t compromise on nutrition? These high-protein wraps are perfect for busy mornings, quick lunches, or light dinners. Each wrap takes just minutes to assemble, uses simple ingredients, and delivers a powerful protein boost to keep you energized and satisfied.
Whether you’re vegetarian, non-vegetarian, or somewhere in between, there’s something here for everyone.
Let’s dive in.
🥚 Egg White Spinach Wrap
Ingredients (1 wrap)
- 4 egg whites
- 1 whole-wheat wrap
- ½ cup spinach, sautéed
- 2 tbsp cottage cheese
- Salt & pepper to taste
- Optional: garlic powder or chili flakes
Method
Whisk egg whites with salt and pepper. Scramble in a pan until cooked. Warm wrap, spread cottage cheese, add spinach and eggs, roll tightly, and serve.
Protein boost tip: Add a sprinkle of feta or grated mozzarella.
🥑 Chicken Avocado Wrap
Ingredients
- 100 g grilled chicken (sliced)
- 1 high-protein wrap or tortilla
- ¼ avocado (sliced)
- 2 tbsp Greek yogurt
- Salt, pepper, lemon juice
Method
Warm wrap. Spread Greek yogurt, layer chicken and avocado, season lightly, roll, and enjoy.
Optional: Add lettuce or cucumber for crunch.
🧀 Paneer Tikka Wrap (Vegetarian)
Ingredients
- 100 g paneer (cubed or sliced)
- 1 multigrain wrap
- ¼ cup onions (sautéed or raw)
- 2 tbsp mint chutney
- Optional spices: paprika, garam masala
Method
Lightly pan-toast paneer with spices. Warm wrap, spread mint chutney, add paneer and onions, roll.
Shortcut: Use store-bought paneer tikka.
🐟 Tuna Protein Wrap
Ingredients
- ½ cup canned tuna (drained)
- 1 protein wrap
- 2 tbsp mayo or Greek yogurt
- Lettuce leaves
- Salt & pepper
Method
Mix tuna with mayo or yogurt. Spread on wrap, add lettuce, roll, and serve.
Extra flavor: Add chopped pickles or mustard.
🌱 Chickpea Smash Wrap (Plant-Based)
Ingredients
- ½ cup cooked chickpeas (mashed)
- 1 whole-wheat wrap
- 1 tbsp tahini
- Cucumber slices
- Lemon juice, salt
Method
Mash chickpeas with tahini, lemon, and salt. Spread on wrap, top with cucumber, roll.
Protein upgrade: Add hemp or pumpkin seeds.
🦃 Turkey Veg Wrap
Ingredients
- 100 g turkey slices
- 1 protein wrap
- ½ cup mixed veggies (bell peppers, carrots, cucumber)
- 1 tbsp hummus
Method
Spread hummus, layer turkey and veggies, roll tightly.
Swap idea: Use grilled tofu instead of turkey.
🥒 Greek Yogurt Veg Wrap
Ingredients
- ½ cup thick Greek yogurt
- 1 wrap
- ½ cup mixed vegetables
- 1 tbsp olive oil
- Salt, pepper
Method
Mix yogurt with olive oil, salt, and pepper. Spread on wrap, add veggies, roll.
Add-on: Sprinkle za’atar or oregano.