7 High Protein Lunch Wraps That Are Easy to Pack (and Hard to Resist)

Lunch ruts are real. But a great wrap? It’s fast, portable, protein-packed, and wildly customizable—aka the hero of your midday routine. These seven high protein lunch wraps are easy to pack, stay fresh, and bring legit flavor. No sad desk salads here—just juicy fillings, crunchy veggies, and sauces you’ll want to lick off your fingers. Let’s roll.

1. Greek Chicken Power Wrap With Zesty Yogurt Feta Crunch

This wrap is like a Greek salad and a chicken gyro had a delicious, portable baby. It’s tangy, herby, crunchy, and loaded with protein from chicken and Greek yogurt. Perfect for meal prep and surprisingly sturdy for on-the-go munching.

Ingredients:

• 1 large whole-wheat tortilla (10-inch)
• 4 oz cooked chicken breast, sliced or shredded
• 1/3 cup plain Greek yogurt (2% or 5%)
• 1 tbsp crumbled feta
• 1 tsp extra-virgin olive oil
• 1 tsp lemon juice
• 1/2 tsp dried oregano
• 1/4 tsp garlic powder
• 1/4 tsp kosher salt
• Black pepper, to taste
• 1/3 cup chopped cucumber
• 1/4 cup cherry tomatoes, halved
• 2 tbsp sliced red onion
• 1/4 cup chopped romaine
• 4-5 pitted Kalamata olives, sliced

Instructions:

1. Stir together the Greek yogurt, feta, olive oil, lemon juice, oregano, garlic powder, salt, and pepper until creamy.
2. Warm the tortilla for 10-15 seconds to make it pliable.
3. Spread half the yogurt sauce down the center. Layer chicken, cucumber, tomatoes, red onion, romaine, and olives.
4. Drizzle with the remaining sauce. Fold in the sides and roll tightly from the bottom.
5. Wrap in parchment or foil for easy packing.

Serve with extra lemon wedges or a handful of baked pita chips. Swap chicken for canned tuna or chickpeas to mix it up. Pro tip: salt the cucumbers lightly and pat dry to keep your wrap from getting soggy.

2. Smoky Turkey, Egg, and Avocado Breakfast-For-Lunch Wrap

Protein on protein on protein. This one brings deli turkey together with a soft scrambled egg and creamy avocado. It’s satisfying but not heavy, with a little smoky kick from paprika and hot sauce.

Ingredients:

• 1 high-fiber, high-protein tortilla (8–10-inch)
• 3 oz deli turkey breast (nitrate-free if possible)
• 1 large egg + 2 egg whites
• 1/4 avocado, sliced
• 1 tbsp light cream cheese or whipped cottage cheese
• 1 tsp olive oil or butter
• 1/4 tsp smoked paprika
• Pinch garlic powder
• Salt and pepper, to taste
• 1/4 cup baby spinach
• 2 tsp hot sauce or sriracha (optional)

Instructions:

1. Whisk the egg and egg whites with salt, pepper, smoked paprika, and garlic powder.
2. Heat oil or butter in a nonstick pan over medium; softly scramble eggs until just set.
3. Warm the tortilla, then spread cream cheese down the center.
4. Layer turkey, scrambled eggs, avocado, spinach, and hot sauce if using.
5. Roll tightly, tucking in the sides. Slice in half if packing in a lunchbox.

Add sliced tomatoes or swap turkey for smoked salmon for a weekend flex. Packing tip: let the eggs cool slightly before rolling so condensation doesn’t steam your wrap.

3. Spicy Tuna Crunch Wrap With Sriracha Edamame Slaw

Think sushi vibes without the rolling mat. This wrap is bold, spicy, and crunchy, with a double-hit of protein from tuna and edamame. It’s a meal prep champ and stays great in the fridge for a day or two.

Ingredients:

• 1 large spinach or whole-wheat tortilla
• 1 (5 oz) can tuna in water, drained
• 2 tbsp light mayo or Greek yogurt
• 1 tsp sriracha (more to taste)
• 1 tsp low-sodium soy sauce or tamari
• 1/2 tsp rice vinegar
• 1 tsp toasted sesame oil
• 1/2 cup shredded cabbage (coleslaw mix works)
• 1/4 cup shelled edamame
• 1 small carrot, grated
• 2 tbsp sliced green onion
• 1/4 avocado, thinly sliced (optional)
• 1 tsp sesame seeds (optional)

Instructions:

1. Mix tuna with mayo or yogurt, sriracha, soy sauce, and rice vinegar until creamy.
2. Toss cabbage, edamame, carrot, green onion, sesame oil, and sesame seeds together.
3. Warm the tortilla and layer tuna mixture, slaw, and avocado if using.
4. Roll tightly and press seam-side down for a minute to seal.

For extra crunch, add a few crushed seaweed snacks or baked wonton strips. Want it lower-carb? Wrap the fillings in nori sheets and add extra slaw on the side.

4. Chipotle Black Bean and Chicken Wrap With Lime Corn Salsa

Southwest flavor without the heavy burrito vibes. This wrap pairs smokey chipotle chicken with fiber-packed black beans and a bright, sweet corn salsa. It’s seriously satisfying and reheats like a dream if you want it warm.

Ingredients:

• 1 large whole-wheat tortilla
• 4 oz cooked chicken breast, chopped
• 1/2 cup canned black beans, rinsed and drained
• 1/3 cup corn kernels (fresh, frozen, or canned)
• 2 tbsp diced red bell pepper
• 2 tbsp diced red onion
• 1 tbsp chopped cilantro
• 1 tsp lime juice + extra wedge
• 1–2 tsp adobo sauce from chipotles in adobo (to taste)
• 1/4 tsp cumin
• 1/4 tsp chili powder
• Salt and pepper, to taste
• 2 tbsp shredded pepper jack or cheddar (optional)
• 1/4 cup shredded lettuce
• 2 tbsp plain Greek yogurt or light sour cream

Instructions:

1. In a bowl, mix corn, bell pepper, red onion, cilantro, and lime juice. Add a pinch of salt.
2. Toss chicken with adobo sauce, cumin, chili powder, salt, and pepper.
3. Warm tortilla; spread Greek yogurt in the center.
4. Layer black beans, chicken, corn salsa, cheese if using, and lettuce.
5. Roll up tightly. Optional: toast in a dry skillet 1–2 minutes per side for a melty finish.

Serve with extra lime or a side of sliced jalapeños if you like heat. Vegetarian swap: replace chicken with extra beans or grilled tofu. Trust me, it still slaps.

5. Garlic Herb Turkey Meatball Caesar Wrap

Meet the Caesar salad you can actually eat with one hand. Juicy turkey meatballs, crunchy romaine, and a lighter Caesar dressing make this wrap both hearty and fresh. It’s basically lunch royalty.

Ingredients:

• 1 large whole-wheat or spinach tortilla
• 4–5 small turkey meatballs (store-bought or homemade), warmed
• 1 cup chopped romaine
• 2 tbsp shaved Parmesan or pecorino
• 1/4 cup cherry tomatoes, halved
• 2 tbsp light Caesar dressing (store-bought or homemade)
• 1 tsp lemon juice
• 1/2 tsp Dijon mustard (optional)
• Fresh cracked pepper, to taste
• Handful of whole-grain croutons or crushed parmesan crisps (optional)

Instructions:

1. Slice warm meatballs in half lengthwise so they sit flat.
2. Toss romaine with Caesar dressing, lemon juice, and Dijon if using.
3. Warm tortilla. Layer dressed romaine, tomatoes, Parmesan, and meatballs down the middle.
4. Add croutons or crisps for crunch. Crack black pepper over top.
5. Fold and roll snugly. Wrap tightly for travel.

Add a smear of Greek yogurt to the tortilla for extra protein. To pack ahead, keep the lettuce and dressing separate until morning, toss, then assemble so it stays crisp.

6. Curried Chickpea and Cottage Cheese Crunch Wrap

Vegetarian and protein-loaded? Yes and yes. This wrap combines creamy cottage cheese with spiced chickpeas, crunchy veggies, and a bright mango-chutney moment. It’s sweet, savory, and surprisingly addictive.

Ingredients:

• 1 high-protein wrap or lavash
• 1/2 cup low-fat cottage cheese
• 1/2 cup canned chickpeas, rinsed and patted dry
• 1 tsp olive oil
• 3/4 tsp curry powder
• 1/4 tsp turmeric
• Pinch cayenne (optional)
• Salt and pepper, to taste
• 1/4 cup diced cucumber
• 1/4 cup grated carrot
• 2 tbsp red bell pepper, diced
• 1 tbsp chopped cilantro
• 1 tbsp mango chutney or 1 tsp honey + 1 tsp lime juice
• 1 tbsp toasted slivered almonds or pumpkin seeds

Instructions:

1. Heat olive oil in a small pan; add chickpeas, curry powder, turmeric, cayenne, salt, and pepper. Cook 3–4 minutes, tossing, until fragrant and lightly crisp. Cool slightly.
2. Spread cottage cheese over the wrap. Drizzle mango chutney (or honey + lime).
3. Top with curried chickpeas, cucumber, carrot, red pepper, cilantro, and nuts or seeds.
4. Roll tightly. If using lavash, roll like a log and slice in half on the diagonal.

Meal prep hack: roast a whole can of chickpeas with curry spices and keep them in a jar for the week. If cottage cheese isn’t your thing, swap in Greek yogurt or mashed white beans.

7. Steak and Hummus Mediterranean Wrap With Pickled Onions

For the red-meat lovers who still want a balanced lunch. Lean steak, creamy hummus, crisp veggies, and a vinegary bite from quick pickled onions—this wrap is bold, filling, and seriously packable.

Ingredients:

• 1 large whole-wheat tortilla or flatbread
• 4 oz cooked flank steak or sirloin, thinly sliced
• 3 tbsp classic or roasted red pepper hummus
• 1/2 cup mixed greens or arugula
• 1/4 cup sliced cucumber
• 1/4 cup tomato slices or halved cherry tomatoes
• 2 tbsp crumbled feta (optional)
• 1 tbsp olive oil + 1 tsp red wine vinegar (for drizzle)
• Salt and pepper, to taste
• Quick pickled onions: 1/4 cup thin red onion + 1 tbsp red wine vinegar + pinch sugar + pinch salt

Instructions:

1. Make quick pickled onions: toss onion with vinegar, sugar, and salt; let sit 10 minutes.
2. Warm tortilla. Spread hummus down the center.
3. Layer greens, cucumber, tomatoes, steak, and pickled onions. Add feta if using.
4. Drizzle with olive oil and vinegar; season with salt and pepper.
5. Roll tightly and wrap in foil for an easy grab-and-go lunch.

Great with a side of grapes or a handful of olives. If packing ahead, keep the pickled onions in a tiny container and add right before eating so everything stays crisp.

How To Roll A Wrap Like A Pro

Warm your tortilla so it’s flexible. Pile ingredients in a tight strip, leaving 2 inches at the bottom. Fold the bottom up, tuck in the sides, then roll away from you while pulling back gently to compress. Slice with a sharp knife if you’re going bento-style.

Meal Prep Tips For Fresh, Non-Soggy Wraps

• Use a barrier: spread hummus, yogurt, or cream cheese first to protect the tortilla.
• Dry wet ingredients: pat tomatoes, cucumbers, and pickles with a paper towel.
• Pack sauces separately if storing more than 24 hours.
• Choose sturdy greens: romaine, cabbage, and arugula hold up better than spring mix.
• Keep wraps chilled and eat within 2–3 days for best texture.

Protein Boosters To Mix And Match

• Lean meats: chicken breast, turkey, lean steak, pork tenderloin
• Seafood: tuna, salmon, shrimp
• Vegetarian: chickpeas, edamame, tofu, tempeh, black beans
• Dairy: Greek yogurt, cottage cheese, shredded cheese, feta
• Extras: eggs, hummus, nut/seed toppings

There you go: seven high-protein wraps that are fast to make, easy to pack, and way more exciting than another desk salad. Pick one, prep a couple, and let your lunch actually be the best part of your workday. Seriously—once you start wrapping, you won’t stop.