17 Protein-Packed Wraps You’ll Want to Make Again & Again

Looking for quick meals that actually fill you up? These protein-packed wraps deliver the goods with ingredients that keep you satisfied for hours.

From crispy lettuce cups to hearty tortilla rolls, each recipe brings bold flavors and easy prep together perfectly.

01. Fresh Taco Lettuce Cups

Crispy lettuce leaves filled with seasoned ground beef and fresh toppings. These low-carb wraps deliver all the taco flavors you crave without the extra carbs.

Ingredients: 1 lb ground beef, 1 packet taco seasoning, 1 head butter lettuce, 1 cup shredded cheddar cheese, 1 diced tomato, ½ cup diced red onion, ½ cup sour cream, ¼ cup chopped cilantro.

How To Make Fresh Taco Lettuce Cups

1. Brown the ground beef in a large skillet over medium-high heat, breaking it apart with a wooden spoon until no pink remains, about 6-8 minutes. Drain excess fat and return to heat.

2. Add taco seasoning and ¾ cup water to the beef. Simmer for 5 minutes, stirring occasionally, until the liquid reduces and the meat is well-coated with seasoning.

3. Carefully separate butter lettuce leaves, selecting the largest cup-shaped leaves for wrapping. Rinse gently and pat completely dry with paper towels.

4. Fill each lettuce cup with 2-3 tablespoons of seasoned beef, then top with cheese, tomatoes, onion, and a dollop of sour cream. Sprinkle with fresh cilantro and serve immediately for the best crunch.

02. Simple Brie and Berry Wrap

Creamy brie cheese paired with sweet jam in a soft whole wheat tortilla. This three-ingredient wonder makes an elegant lunch that’s ready in minutes.

Ingredients: 1 large whole wheat tortilla, 3 oz brie cheese (sliced), 2 tablespoons strawberry jam, 1 tablespoon butter.

How To Make Simple Brie and Berry Wrap

1. Lay the tortilla flat and spread strawberry jam evenly across the center, leaving a 2-inch border on all sides for easier rolling without spillage.

2. Arrange brie slices over the jam, overlapping slightly. The cheese will melt beautifully and create a creamy base that complements the sweet jam perfectly.

3. Fold the bottom edge of the tortilla up over the filling, then fold in both sides tightly. Roll forward to create a neat package, pressing gently to seal.

4. Heat butter in a skillet over medium heat. Place the wrap seam-side down and cook for 2-3 minutes until golden brown and crispy.

5. Flip carefully and cook another 2 minutes until the second side is golden and the brie is melted throughout. Let cool for 1 minute before slicing diagonally to serve.

03. Asian Chicken Lettuce Cups with Peanut Dip

Tender chicken and crunchy vegetables wrapped in fresh lettuce leaves. The creamy peanut sauce adds the perfect finishing touch to these light, flavorful bites.

Ingredients: 2 cups cooked chicken (diced), 1 cup diced cucumber, 1 cup diced jicama, 1 head Boston lettuce, 3 tablespoons peanut butter, 2 tablespoons soy sauce, 1 tablespoon rice vinegar, 1 teaspoon sesame oil.

How To Make Asian Chicken Lettuce Cups with Peanut Dip

1. Combine diced chicken, cucumber, and jicama in a large bowl, tossing gently to distribute evenly. The mix of textures creates the perfect bite every time.

2. Whisk together peanut butter, soy sauce, rice vinegar, and sesame oil in a small bowl until smooth. Add 1-2 tablespoons water if needed to reach your desired consistency.

3. Separate lettuce leaves carefully, choosing the largest, most cup-shaped pieces. Pat dry thoroughly to prevent the filling from sliding around.

4. Spoon 2-3 tablespoons of chicken mixture into each lettuce cup and drizzle with peanut sauce. Serve immediately while the vegetables are crisp and fresh.

04. Crispy Baked Falafel Pockets

Homemade falafel baked until golden and stuffed into warm pita bread. These Mediterranean-inspired wraps are packed with herbs and creamy tahini sauce.

Ingredients: 1 can chickpeas (drained), ¼ cup fresh parsley, 3 garlic cloves, 2 tablespoons flour, 1 teaspoon cumin, 4 pita pockets, ¼ cup tahini, 2 tablespoons lemon juice, 1 cup diced cucumber, 1 cup diced tomatoes.

How To Make Crispy Baked Falafel Pockets

1. Preheat oven to 425°F and pulse chickpeas, parsley, garlic, flour, and cumin in a food processor until coarsely chopped but not pureed. The mixture should hold together when squeezed.

2. Form mixture into 12 small balls and place on a greased baking sheet. Bake for 20-25 minutes, turning once halfway through, until golden brown and crispy on all sides.

3. Meanwhile, whisk tahini with lemon juice and 2-3 tablespoons water until smooth and pourable. Season with salt and pepper to taste.

4. Warm pita pockets in the oven for 2-3 minutes until soft and pliable. Cut each pocket in half and carefully open to create a pocket.

5. Stuff each pita half with 3 falafel balls, diced cucumber, tomatoes, and a generous drizzle of tahini sauce. Serve immediately while the falafel are warm and crispy.

05. Green Goddess Chicken Wraps

Tender chicken and crisp vegetables wrapped in soft tortillas with creamy green goddess dressing. This colorful wrap brings restaurant flavors to your lunch routine.

Ingredients: 2 cups cooked chicken (shredded), 1 large whole wheat tortilla, 1 cup diced cucumber, 1 cup shredded carrots, 1 avocado (mashed), ¼ cup Greek yogurt, 2 tablespoons fresh herbs, 1 tablespoon lemon juice.

How To Make Green Goddess Chicken Wraps

1. Mash avocado with Greek yogurt, fresh herbs, and lemon juice until smooth and creamy. This becomes your flavorful green goddess base that ties everything together beautifully.

2. Lay tortilla flat and spread the green goddess mixture evenly across the center, leaving borders for rolling. The creamy base prevents other ingredients from making the wrap soggy.

3. Layer shredded chicken over the dressing, followed by cucumber and carrots. Distribute evenly to ensure every bite has the perfect balance of protein and vegetables.

4. Fold the bottom edge up over the filling, fold in both sides tightly, then roll forward firmly to create a secure wrap.

5. Slice diagonally in half and serve immediately, or wrap tightly in foil for an easy grab-and-go lunch that stays fresh for hours.

06. Curry Chicken Apple Wraps

Shredded chicken mixed with sweet apples and warm curry spices. These wraps combine familiar comfort food flavors with an exotic twist that’s absolutely delicious.

Ingredients: 2 cups cooked chicken (shredded), 1 green apple (diced), ⅓ cup mayonnaise, 1 teaspoon curry powder, 4 large flour tortillas, ¼ cup chopped walnuts, 2 tablespoons golden raisins.

How To Make Curry Chicken Apple Wraps

1. Combine shredded chicken with diced apple, mayonnaise, and curry powder in a large bowl. Mix thoroughly until the chicken is well-coated and the apple pieces are evenly distributed.

2. Fold in chopped walnuts and raisins for added texture and sweetness. The combination creates a perfect balance of flavors and crunch in every bite.

3. Lay each tortilla flat and spoon ¾ cup of chicken mixture down the center, leaving space on the sides for proper rolling without spillage.

4. Roll each tortilla tightly, folding in the sides first, then rolling from bottom to top. Secure with toothpicks if needed to prevent unrolling.

5. Slice each wrap in half diagonally and serve immediately, or refrigerate wrapped in plastic wrap for up to 4 hours before serving for the best texture.

07. Mediterranean Chickpea Lettuce Cups

Protein-rich chickpeas and roasted red peppers dressed in creamy tahini sauce. These no-cook lettuce wraps are perfect for meal prep and busy weeknight dinners.

Ingredients: 1 can chickpeas (drained and rinsed), ½ cup roasted red peppers (diced), 1 head butter lettuce, 3 tablespoons tahini, 2 tablespoons lemon juice, 1 garlic clove (minced), ¼ cup diced red onion.

How To Make Mediterranean Chickpea Lettuce Cups

1. Mash half the chickpeas with a fork in a large bowl, leaving the rest whole for texture. This creates a hearty base that holds together well in the lettuce cups.

2. Stir in diced roasted red peppers and red onion, mixing gently to combine all the Mediterranean flavors without over-mashing the remaining whole chickpeas.

3. Whisk tahini with lemon juice, minced garlic, and 2-3 tablespoons water until smooth and creamy. The dressing should be pourable but not too thin.

4. Pour tahini dressing over the chickpea mixture and toss until everything is well-coated. Season with salt and pepper to taste for the perfect flavor balance.

5. Spoon mixture into clean, dry lettuce cups and serve immediately, or refrigerate the filling separately for up to 3 days for easy meal prep throughout the week.

08. Shrimp Avocado Feta Wraps

Succulent shrimp paired with creamy avocado and tangy feta cheese. These Mediterranean-inspired wraps bring together fresh flavors and satisfying protein in every bite.

Ingredients: 1 lb cooked shrimp (peeled), 2 avocados (diced), ½ cup crumbled feta cheese, 4 large spinach tortillas, 1 cup diced cucumber, ½ cup diced tomatoes, 2 tablespoons olive oil, 1 tablespoon lemon juice.

How To Make Shrimp Avocado Feta Wraps

1. Combine cooked shrimp with diced avocado, cucumber, and tomatoes in a large bowl. Drizzle with olive oil and lemon juice, then toss gently to avoid mashing the avocado.

2. Add crumbled feta cheese and fold in carefully, allowing the salty cheese to distribute evenly throughout the fresh vegetables and protein.

3. Lay each tortilla flat and divide the shrimp mixture evenly among them, spooning it down the center and leaving borders for rolling.

4. Fold the bottom edge of each tortilla up over the filling, then fold in both sides and roll tightly to create secure wraps.

5. Slice each wrap in half diagonally and serve immediately for the best texture, or wrap individually in foil for portable lunches that stay fresh and delicious.

09. Buffalo Chickpea Crunch Wraps

Roasted chickpeas tossed in spicy buffalo sauce with cool vegetables and blue cheese. This vegetarian twist on buffalo chicken wraps delivers all the heat and flavor you love.

Ingredients: 2 cans chickpeas (drained and rinsed), 3 tablespoons buffalo sauce, 4 large flour tortillas, 1 cup shredded carrots, 1 cup diced celery, ¼ cup blue cheese crumbles, ¼ cup ranch dressing.

How To Make Buffalo Chickpea Crunch Wraps

1. Preheat oven to 425°F and pat chickpeas completely dry with paper towels. Toss with buffalo sauce until evenly coated, ensuring every chickpea gets that spicy flavor.

2. Spread chickpeas on a baking sheet in a single layer and roast for 20-25 minutes, shaking the pan halfway through, until crispy and golden brown on the outside.

3. Let roasted chickpeas cool for 5 minutes while you prepare the vegetables. The slight cooling prevents wilting the fresh carrots and celery when combined.

4. Lay tortillas flat and spread ranch dressing down the center of each. Top with buffalo chickpeas, shredded carrots, diced celery, and blue cheese crumbles.

5. Roll each tortilla tightly, starting from the bottom and folding in the sides as you go. Slice diagonally and serve immediately while the chickpeas are still warm and crispy.

10. Apple Chicken Kale Cups

Fresh kale leaves filled with seasoned chicken and crisp apple pieces. These low-carb wraps use sturdy greens instead of bread for a lighter, nutrient-packed meal option.

Ingredients: 2 cups cooked chicken (diced), 1 apple (diced), 8 large kale leaves, ¼ cup Greek yogurt, 1 tablespoon honey, 1 tablespoon Dijon mustard, ¼ cup chopped pecans.

How To Make Apple Chicken Kale Cups

1. Remove thick stems from kale leaves and blanch in boiling water for 30 seconds until bright green and slightly softened. Immediately plunge into ice water to stop cooking.

2. Pat kale leaves completely dry with paper towels. The blanching makes them more pliable for wrapping while maintaining their nutritious crunch and vibrant color.

3. Mix Greek yogurt, honey, and Dijon mustard in a small bowl until smooth. This creamy dressing balances the earthy kale with sweet and tangy flavors perfectly.

4. Combine diced chicken and apple with the yogurt dressing, tossing until well-coated. Fold in chopped pecans for added crunch and richness.

5. Place 2-3 tablespoons of chicken mixture on each kale leaf and roll tightly, tucking in the sides as you go. Serve immediately for the best texture and freshness.

11. Herb Chicken Couscous Wraps

Tender chicken tenders and fluffy couscous with fresh herbs and lemon. These Mediterranean-inspired wraps are hearty enough for dinner yet light enough for a satisfying lunch.

Ingredients: 1 lb chicken tenders, 1 cup couscous, 4 large flour tortillas, ¼ cup fresh parsley (chopped), 2 tablespoons fresh dill, 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 cup cherry tomatoes (halved).

How To Make Herb Chicken Couscous Wraps

1. Season chicken tenders with salt and pepper, then cook in 1 tablespoon olive oil over medium-high heat for 4-5 minutes per side until golden brown and cooked through to 165°F.

2. Let chicken rest for 5 minutes, then slice into bite-sized pieces. The resting allows juices to redistribute, keeping the chicken moist and flavorful in the wraps.

3. Prepare couscous according to package directions, then fluff with a fork and stir in remaining olive oil, lemon juice, fresh herbs, and halved cherry tomatoes.

4. Lay tortillas flat and divide the herbed couscous mixture evenly among them, spooning it down the center and leaving space for rolling.

5. Top couscous with sliced chicken, then roll each tortilla tightly from bottom to top, folding in the sides. Slice diagonally and serve warm or at room temperature.

12. Turkey Crunchwrap Supreme

Ground turkey and crispy vegetables wrapped in a golden, grilled tortilla. This homemade version of the fast-food favorite is healthier and tastes even better than the original.

Ingredients: 1 lb ground turkey, 1 packet taco seasoning, 4 large flour tortillas, 4 small corn tortillas, 1 cup shredded lettuce, 1 cup diced tomatoes, 1 cup shredded Mexican cheese, ½ cup sour cream.

How To Make Turkey Crunchwrap Supreme

1. Brown ground turkey in a large skillet over medium-high heat, breaking it apart until no pink remains, about 6-8 minutes. Drain excess fat and add taco seasoning with ¾ cup water.

2. Simmer turkey mixture for 5 minutes until liquid reduces and meat is well-seasoned. Remove from heat and let cool slightly while preparing other ingredients.

3. Lay large tortillas flat and place a small corn tortilla in the center of each. This creates the signature crunch layer that makes these wraps so special.

4. Top each corn tortilla with seasoned turkey, cheese, lettuce, tomatoes, and a dollop of sour cream. Keep fillings centered to prevent spillage during folding.

5. Fold edges of the large tortilla up and over the filling, creating pleats as you work around the circle. Cook seam-side down in a dry skillet for 2-3 minutes until golden and crispy, then flip and cook 2 minutes more.

13. Spiced Fish Taco Wraps

Chili-crusted halibut with crunchy cabbage and fresh salsa in soft tortillas. These restaurant-quality fish tacos come together in just 20 minutes for a quick, delicious dinner.

Ingredients: 1 lb halibut fillets, 2 teaspoons chili powder, 4 flour tortillas, 2 cups coleslaw mix, ½ cup prepared salsa, ¼ cup lime crema, 2 tablespoons vegetable oil, 1 lime (cut into wedges).

How To Make Spiced Fish Taco Wraps

1. Pat halibut fillets dry and season both sides generously with chili powder, salt, and pepper. Let sit for 5 minutes to allow the spices to adhere properly to the fish.

2. Heat vegetable oil in a large skillet over medium-high heat until shimmering. Cook halibut for 3-4 minutes per side until fish flakes easily and has a golden crust.

3. Remove fish from heat and let cool for 2 minutes, then flake into bite-sized pieces with a fork. The fish should be tender and infused with smoky chili flavor.

4. Warm tortillas in a dry skillet for 30 seconds per side until soft and pliable. This prevents cracking when you roll the filled tacos.

5. Fill each tortilla with flaked fish, coleslaw mix, and salsa. Drizzle with lime crema and serve with lime wedges for squeezing over the top before eating.

14. Caesar Chicken Salad Wraps

Classic Caesar salad flavors wrapped in a portable tortilla with grilled chicken. Crispy romaine and kale provide the perfect crunch alongside creamy Caesar dressing.

Ingredients: 2 cups cooked chicken (sliced), 2 cups romaine lettuce (chopped), 1 cup kale (chopped), 4 spinach tortillas, ¼ cup Caesar dressing, ¼ cup grated Parmesan cheese, 2 tablespoons pine nuts.

How To Make Caesar Chicken Salad Wraps

1. Combine chopped romaine and kale in a large bowl, massaging the kale gently with your hands for 1 minute to soften the leaves and remove any bitterness.

2. Add sliced chicken to the greens along with Caesar dressing, tossing everything together until the leaves are evenly coated and the chicken is well-distributed.

3. Sprinkle grated Parmesan and pine nuts over the mixture, folding gently to incorporate without crushing the delicate cheese and nuts.

4. Lay tortillas flat and divide the Caesar mixture evenly among them, mounding it down the center while leaving borders for rolling without spillage.

5. Roll each tortilla tightly from bottom to top, folding in the sides as you go. Slice diagonally in half and serve immediately for the crispest texture and best flavor.

15. Golden Turmeric Chicken Wraps

Anti-inflammatory turmeric chicken salad with creamy avocado in soft tortillas. These colorful wraps pack serious nutrition and flavor into every single bite you take.

Ingredients: 2 cups cooked chicken (diced), 1 can chickpeas (drained), 1 avocado (diced), 4 whole wheat tortillas, ⅓ cup Greek yogurt, 1 teaspoon turmeric, 1 tablespoon honey, 2 tablespoons lemon juice.

How To Make Golden Turmeric Chicken Wraps

1. Whisk Greek yogurt with turmeric, honey, and lemon juice until smooth and golden yellow. The turmeric provides beautiful color and anti-inflammatory benefits to the creamy base.

2. Combine diced chicken and chickpeas in a large bowl, then fold in the turmeric yogurt mixture until everything is evenly coated with the golden dressing.

3. Gently fold in diced avocado, being careful not to mash it. The creamy avocado complements the tangy yogurt dressing while adding healthy fats and richness.

4. Let the mixture sit for 10 minutes to allow the flavors to meld together. This resting time helps the turmeric flavor develop and penetrate the chicken and chickpeas.

5. Divide mixture among tortillas, roll tightly, and slice in half. These wraps actually taste better after sitting for 30 minutes, making them perfect for meal prep lunches.

16. Turkey Cheddar Lettuce Cups

Lean turkey and sharp cheddar cheese wrapped in crisp lettuce leaves. These low-carb wraps are perfect for quick lunches or light dinners when you want something satisfying but not heavy.

Ingredients: 8 oz sliced turkey breast, 4 oz sharp cheddar cheese (sliced), 1 head iceberg lettuce, 2 tablespoons Dijon mustard, 1 tomato (sliced), ¼ cup red onion (thinly sliced).

How To Make Turkey Cheddar Lettuce Cups

1. Carefully separate iceberg lettuce leaves, selecting the largest, most cup-shaped pieces for wrapping. Rinse gently and pat completely dry to prevent soggy wraps.

2. Spread a thin layer of Dijon mustard on each lettuce leaf, creating a flavorful base that helps hold all the other ingredients in place.

3. Layer turkey slices over the mustard, folding them slightly to fit within the lettuce cup boundaries. The protein forms the hearty foundation of each wrap.

4. Top with cheddar cheese slices, tomato, and red onion, distributing evenly to ensure every bite has the perfect balance of flavors and textures.

5. Fold lettuce leaves around the filling and secure with toothpicks if needed. Serve immediately while the lettuce is crisp and the flavors are fresh and bright.

17. Thai Peanut Chicken Cabbage Cups

Thai-inspired chicken salad wrapped in tender cabbage leaves with peanut dressing. These low-calorie wraps bring exotic flavors to your table without any bread or tortillas needed.

Ingredients: 2 cups cooked chicken (shredded), 8 large cabbage leaves, ¼ cup peanut butter, 2 tablespoons soy sauce, 1 tablespoon rice vinegar, 1 teaspoon sesame oil, 1 cup shredded carrots, ¼ cup chopped peanuts.

How To Make Thai Peanut Chicken Cabbage Cups

1. Carefully remove cabbage leaves from the head, keeping them intact and cup-shaped. Blanch in boiling water for 1 minute until just tender, then plunge into ice water to stop cooking.

2. Pat cabbage leaves completely dry with paper towels. The blanching makes them more pliable for wrapping while maintaining their fresh crunch and bright green color.

3. Whisk peanut butter with soy sauce, rice vinegar, and sesame oil until smooth. Add 1-2 tablespoons warm water if needed to reach a creamy, pourable consistency.

4. Toss shredded chicken with half the peanut sauce and shredded carrots, mixing until everything is well-coated with the flavorful Thai-inspired dressing.

5. Divide chicken mixture among cabbage leaves and sprinkle with chopped peanuts for extra crunch. Drizzle with remaining peanut sauce and serve immediately for the best texture and flavor combination.

Final Thoughts

These protein-packed wraps prove that healthy eating doesn’t have to be boring or complicated. Each recipe brings together fresh ingredients and bold flavors effortlessly.

Whether you prefer lettuce cups or tortilla wraps, there’s something here to satisfy every craving and dietary preference perfectly.