Are you looking for delicious and nutritious meal options that can help support muscle growth? Look no further! High-protein wraps are a great way to fuel your body with all the essential amino acids it needs to build and repair muscle tissue. In this article, we’ll be sharing 20 mouth-watering high protein wrap recipes that are perfect for anyone looking to boost their protein intake.
From classic chicken and avocado combinations to more adventurous options like lentil and tahini or sardine and olive, there’s something on this list for everyone. Whether you’re a fitness enthusiast, a busy professional, or just someone who loves trying new foods, these high-protein wraps are sure to become a staple in your diet.
So, without further ado, let’s dive into our top 20 high protein wrap recipes and get ready to take your meal game to the next level!
Grilled Chicken and Avocado Protein Wrap
A flavorful and nutritious wrap that’s perfect for a quick lunch or dinner. This recipe combines the juiciness of grilled chicken, creamy avocado, and crunchy veggies all wrapped up in a whole wheat tortilla.
Ingredients:
– 1 boneless, skinless chicken breast
– 1 ripe avocado, sliced
– 1/2 cup mixed greens (such as spinach, arugula, and lettuce)
– 1/4 cup cherry tomatoes, halved
– 1 tablespoon olive oil
– 1 teaspoon lime juice
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Season chicken breast with salt, pepper, and a squeeze of lime juice.
3. Grill chicken for 5-6 minutes per side, or until cooked through.
4. Meanwhile, spread olive oil on the tortilla.
5. Assemble wrap by placing grilled chicken, sliced avocado, mixed greens, and cherry tomatoes in the center of the tortilla.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll up the wrap.
Cooking Time: 15-20 minutes
Turkey and Spinach High Protein Wrap
A nutritious and satisfying wrap packed with protein-rich turkey, spinach, and cheese. Perfect for a quick lunch or snack.
Ingredients:
– 1 whole wheat tortilla
– 2 oz cooked turkey breast
– 1/4 cup fresh spinach leaves
– 1 tablespoon cream cheese
– 1 tablespoon hummus
– Salt and pepper to taste
Instructions:
1. Lay the tortilla flat on a clean surface.
2. Spread the cream cheese evenly over the center of the tortilla, leaving a 1-inch border around the edges.
3. Arrange the turkey breast slices on top of the cream cheese.
4. Add the fresh spinach leaves on top of the turkey.
5. Drizzle the hummus over the spinach.
6. Season with salt and pepper to taste.
7. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll the wrap into a tight cylinder.
Cooking Time: None! This recipe is ready in 5 minutes or less.
Egg White and Veggie Protein Wrap
A nutritious and flavorful wrap packed with protein-rich egg whites, crunchy veggies, and creamy hummus. Perfect for a quick breakfast or snack on-the-go!
Ingredients:
– 2 large egg whites
– 1/4 cup sliced bell peppers
– 1/4 cup sliced cucumber
– 1/4 cup hummus
– 1 tablespoon chopped fresh parsley
– 1 whole wheat tortilla wrap
– Salt and pepper to taste
Instructions:
1. In a bowl, whisk together the egg whites until frothy.
2. Heat a non-stick pan over medium heat. Pour in the egg whites and scramble until cooked through.
3. Meanwhile, spread hummus on the center of the tortilla wrap, leaving a 1-inch border around the edges.
4. Add the cooked egg whites, bell peppers, cucumber, and parsley on top of the hummus.
5. Fold the bottom half of the wrap up over the filling, then fold in the sides and roll up tightly.
6. Cook for an additional 2-3 minutes to warm through.
Cooking Time: 10-12 minutes
Tuna and Greek Yogurt Protein Wrap
This high-protein wrap combines the omega-3 rich tuna with creamy Greek yogurt, crunchy veggies, and whole grain wrap for a nutritious and satisfying meal.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 tbsp of Greek yogurt
– 1/4 cup of mixed greens (such as spinach, arugula, and lettuce)
– 1/2 cup of sliced cucumber
– 1/2 cup of sliced bell peppers
– 1 tablespoon of hummus
– 1 whole wheat tortilla wrap
Instructions:
1. In a bowl, mix together the tuna, Greek yogurt, mixed greens, cucumber, and bell peppers.
2. Spread the hummus on one half of the tortilla wrap.
3. Spoon the tuna mixture onto the other half of the wrap.
4. Fold the tortilla in half to create a half-moon shape.
5. Cook in a non-stick skillet or grill for 2-3 minutes on each side, until the wrap is crispy and the filling is heated through.
Cooking Time: 6-8 minutes
Black Bean and Quinoa Protein Wrap
This Black Bean and Quinoa Protein Wrap is a nutritious and filling meal that’s perfect for a busy day. With the combination of fiber-rich quinoa, protein-packed black beans, and crunchy veggies, you’ll be fueled and satisfied until your next meal.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup cooked black beans
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 bell pepper, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 whole wheat tortilla (8-10 inches)
– Optional: avocado slices, shredded cheese, or salsa for topping
Instructions:
1. In a medium bowl, mix together cooked quinoa, black beans, olive oil, onion, bell pepper, garlic, and cumin.
2. Season with salt and pepper to taste.
3. Spoon the mixture onto the center of the tortilla, leaving a 1-inch border around the edges.
4. Fold in the sides and roll up the wrap tightly.
5. Slice in half and serve immediately.
Cooking Time: 10-15 minutes
Greek Chicken and Hummus Protein Wrap
Get ready for a flavorful and nutritious meal with this Greek-inspired protein wrap. Marinated chicken, creamy hummus, and crunchy veggies come together to create a satisfying and filling wrap.
Ingredients:
– 1 boneless, skinless chicken breast
– 1/4 cup Greek yogurt
– 2 tbsp lemon juice
– 1 tsp dried oregano
– 1/2 tsp garlic powder
– Salt and pepper, to taste
– 1 large flour tortilla
– 1/2 cup hummus
– 1/2 cup shredded cucumber
– 1/4 cup sliced red bell pepper
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. In a shallow dish, whisk together yogurt, lemon juice, oregano, garlic powder, salt, and pepper.
2. Add the chicken breast and marinate for at least 30 minutes or up to 2 hours in the refrigerator.
3. Preheat a grill or grill pan to medium-high heat. Remove the chicken from marinade and cook for 5-6 minutes per side, or until cooked through.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
5. Assemble the wrap by spreading hummus on the tortilla, layering with cucumber, bell pepper, feta cheese (if using), and sliced chicken.
Cooking Time: 15-20 minutes
Beef and Cheese High Protein Wrap
Satisfy your hunger with this protein-packed wrap, perfect for a quick meal or snack. This recipe combines the flavors of beef, cheese, and veggies in a nutritious and filling package.
Ingredients:
– 1 lb cooked beef (such as ground beef or sliced roast beef), warmed
– 2 large flour tortillas
– 1 cup shredded cheddar cheese
– 1/4 cup chopped fresh cilantro
– 1/4 cup diced bell peppers
– 2 tablespoons hummus
– Salt and pepper to taste
Instructions:
1. Lay a tortilla flat on a surface.
2. Arrange the warmed beef down the center of the tortilla, leaving a small border at each end.
3. Top the beef with shredded cheese, chopped cilantro, and diced bell peppers.
4. Spread 1 tablespoon hummus along the edge of the tortilla closest to you.
5. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap into a neat package.
6. Repeat with remaining ingredients.
Cooking Time: 10 minutes
Salmon and Cream Cheese Protein Wrap
This recipe is a healthy and flavorful twist on traditional wraps, packed with protein and omega-rich salmon to fuel your active lifestyle.
Ingredients:
– 1/2 pound cooked salmon (canned or fresh)
– 1 tablespoon cream cheese
– 1 large flour tortilla
– 1/4 cup chopped cucumber
– 1/4 cup sliced red bell pepper
– Salt and pepper to taste
– Optional: lettuce, tomato, avocado
Instructions:
1. Lay the tortilla flat on a clean surface.
2. Spread the cream cheese evenly over the center of the tortilla, leaving a small border around the edges.
3. Place the cooked salmon on top of the cream cheese.
4. Add the chopped cucumber and sliced red bell pepper on one half of the wrap.
5. Fold the other half of the tortilla over the filling to create a half-moon shape.
6. Serve immediately, or refrigerate for up to 2 hours before serving.
Cooking Time: None, as all ingredients are pre-cooked or canned.
Lentil and Tahini Protein Wrap
A nutritious and flavorful wrap packed with protein-rich lentils and creamy tahini sauce, perfect for a quick and satisfying meal or snack.
Ingredients:
– 1 cup cooked lentils
– 2 tablespoons tahini paste
– 1 tablespoon lemon juice
– 1/4 teaspoon salt
– 1 large flour tortilla (whole wheat or gluten-free)
– Optional: chopped veggies like bell peppers, cucumber, and spinach for added crunch
Instructions:
1. In a small bowl, mix together cooked lentils, tahini paste, lemon juice, and salt until smooth.
2. Lay the tortilla flat on a surface and spread half of the lentil-tahini mixture onto one half of the wrap.
3. Add any optional chopped veggies if using.
4. Fold the other half of the tortilla over the filling to create a half-moon shape.
5. Cook in a non-stick skillet or grill for 2-3 minutes on each side, until the wrap is crispy and slightly charred.
6. Serve warm and enjoy!
Cooking Time: 5-7 minutes
Chickpea and Feta Protein Wrap
Get ready for a flavorful and nutritious wrap packed with protein-rich chickpeas and crumbly feta cheese!
Ingredients:
– 1 cup cooked chickpeas
– 2 tablespoons olive oil
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 whole wheat tortilla (or your preferred wrap)
– Optional: sliced avocado or red onion for added creaminess
Instructions:
1. In a small bowl, mix together chickpeas, olive oil, parsley, feta cheese, lemon juice, salt, and pepper.
2. Spread the mixture onto the center of the tortilla, leaving a 1-inch border around the edges.
3. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap into a neat cylinder.
4. Serve immediately or store in an airtight container for up to 2 days.
Cooking Time: None required! Simply assemble the wrap and enjoy.
Shrimp and Mango High Protein Wrap
Elevate your lunch game with this flavorful and nutritious wrap, packed with protein-rich shrimp and sweet mango. Perfect for a quick and easy meal or snack on-the-go.
Ingredients:
– 1 large flour tortilla
– 1/2 cup cooked and chilled shrimp
– 1 ripe mango, diced
– 1 tablespoon hummus
– 1/4 cup shredded coconut
– 1/4 cup chopped fresh cilantro
– Salt and pepper to taste
Instructions:
1. Lay the tortilla flat on a clean surface.
2. Spread the hummus evenly over the center of the tortilla, leaving a 1-inch border around the edges.
3. Arrange the cooked shrimp on top of the hummus.
4. Add the diced mango and sprinkle with shredded coconut and chopped cilantro.
5. Season with salt and pepper to taste.
6. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll into a tight wrap.
Cooking Time: 0 minutes (assembled)
Tofu and Peanut Butter Protein Wrap
A delicious and protein-packed snack that combines the creaminess of peanut butter with the crunch of a whole grain wrap.
Ingredients:
– 1/2 cup firm tofu, drained and crumbled
– 2 tbsp creamy peanut butter
– 1 large flour tortilla (whole wheat or brown rice)
– 1/4 cup sliced cucumber
– 1/4 cup sliced bell peppers
– Salt and pepper to taste
Instructions:
1. In a small bowl, mix together the crumbled tofu and peanut butter until well combined.
2. Lay the tortilla flat and spread the tofu-peanut butter mixture down the center of the wrap.
3. Top with cucumber and bell pepper slices.
4. Fold the bottom half of the wrap up over the filling, then fold in the sides and roll up to form a tight cylinder.
5. Serve immediately or store in an airtight container for up to 24 hours.
Cooking Time: None! This snack is ready in just a few minutes.
Pulled Pork and Coleslaw Protein Wrap
A flavorful and satisfying wrap that combines tender pulled pork with crunchy coleslaw and wrapped in a whole wheat tortilla.
Ingredients:
– 1 lb boneless pork shoulder
– 1/4 cup barbecue sauce
– 1 tablespoon brown sugar
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– 1 cup coleslaw (store-bought or homemade)
– 2 whole wheat tortillas
– Optional: avocado slices, cilantro, and/or crumbled queso fresco for added flavor
Instructions:
1. Preheat oven to 300°F (150°C).
2. In a small bowl, mix together barbecue sauce, brown sugar, smoked paprika, salt, and pepper.
3. Rub the mixture all over the pork shoulder and place it in a slow cooker or Dutch oven.
4. Cook for 6-8 hours or until the meat is tender and easily shreds with a fork.
5. Shred the pork and set aside.
6. Assemble wraps by spreading coleslaw on one tortilla, then topping with pulled pork and any desired add-ins.
7. Roll up and serve immediately.
Cooking Time: 6-8 hours (slow cooker or Dutch oven) + assembly time
Egg and Bacon High Protein Wrap
Looking for a satisfying snack or meal that’s high in protein and packed with flavor? This Egg and Bacon High Protein Wrap is the perfect solution, combining scrambled eggs, crispy bacon, and melted cheddar cheese wrapped in a whole wheat tortilla.
Ingredients:
– 2 large eggs
– 4 slices of cooked bacon, crumbled
– 1 tablespoon butter
– 1/2 cup shredded cheddar cheese
– 1 whole wheat tortilla
– Salt and pepper to taste
Instructions:
1. Scramble the eggs in a bowl and set aside.
2. In a non-stick skillet, cook the bacon over medium heat until crispy. Drain on paper towels.
3. In the same skillet, melt the butter and add the scrambled eggs. Cook until the eggs are just set.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble the wrap by spreading the scrambled eggs down the center of the tortilla, followed by the crumbled bacon and shredded cheese.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat package.
Cooking Time: 10-12 minutes
Buffalo Chicken and Blue Cheese Protein Wrap
Elevate your protein-packed lunch with this flavorful wrap, featuring buffalo chicken, tangy blue cheese, and crisp veggies. Perfect for a quick meal on-the-go!
Ingredients:
– 1 boneless, skinless chicken breast
– 2 tbsp buffalo sauce
– 1/4 cup plain Greek yogurt
– 1 tsp honey
– 1 large lettuce leaf
– 1/2 cup shredded carrot
– 1/2 cup crumbled blue cheese
– 1 whole wheat tortilla
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C). Season chicken breast with salt and pepper.
2. Bake chicken for 20-25 minutes or until cooked through.
3. In a small bowl, mix together buffalo sauce, Greek yogurt, and honey.
4. Shred the cooked chicken and toss with the buffalo sauce mixture.
5. Assemble wrap by spreading shredded carrot on the tortilla, followed by the buffalo chicken, blue cheese, and lettuce leaf.
Cooking Time: 20-25 minutes (including baking time)
Tempeh and Guacamole Protein Wrap
Get a boost of plant-based protein and creamy goodness with this simple recipe! This Tempeh and Guacamole Protein Wrap is perfect for a quick lunch or snack.
Ingredients:
– 1 package tempeh, crumbled
– 2 ripe avocados, mashed
– 1 tablespoon lime juice
– 1/4 teaspoon salt
– 1 large flour tortilla
– Optional toppings: chopped cilantro, diced tomatoes, shredded carrots
Instructions:
1. In a small bowl, mix together tempeh, lime juice, and salt.
2. Spread the mashed avocado on one half of the tortilla.
3. Top with the tempeh mixture, leaving a 1/2-inch border around the edges.
4. Add any desired toppings (cilantro, tomatoes, carrots).
5. Fold the tortilla in half to enclose filling.
6. Serve immediately and enjoy!
Cooking Time: None required! This recipe is ready in just a few minutes.
Ground Turkey and Sweet Potato Protein Wrap
This recipe combines the flavors of ground turkey and sweet potato with crunchy veggies and creamy avocado, all wrapped up in a whole-grain tortilla. Perfect for a quick and nutritious meal or snack.
Ingredients:
– 1 lb ground turkey
– 1 large sweet potato, cooked and diced
– 1/2 cup chopped red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
– 1 whole-grain tortilla
– 1 ripe avocado, sliced
Instructions:
1. Preheat a large skillet over medium-high heat. Cook the ground turkey until browned, breaking it up with a spoon as it cooks.
2. Add the diced sweet potato, red bell pepper, and cilantro to the skillet. Cook for an additional 5 minutes, stirring occasionally.
3. Warm the tortilla in the microwave for 20-30 seconds.
4. Assemble the wrap by spreading the turkey and sweet potato mixture onto the tortilla, followed by sliced avocado.
5. Drizzle with olive oil and lime juice, and season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Sardine and Olive Protein Wrap
This wrap combines the omega-rich benefits of sardines with the savory flavor of olives, all wrapped up in a nutritious package. Perfect for a quick and easy snack or lunch.
Ingredients:
– 1/2 can of sardines in water (drained and flaked)
– 1/4 cup pitted green olives, sliced
– 1 whole wheat tortilla wrap
– 1 tablespoon hummus
– 1/4 cup shredded spinach leaves
– Salt and pepper to taste
Instructions:
1. Lay the tortilla wrap flat on a clean surface.
2. Spread the hummus evenly over the center of the wrap, leaving a small border around the edges.
3. Top the hummus with the flaked sardines, sliced olives, and shredded spinach leaves.
4. Season with salt and pepper to taste.
5. Fold the bottom edge of the wrap up over the filling, then fold in the sides and roll the wrap into a neat cylinder.
6. Serve immediately or store in an airtight container for up to 24 hours.
Cooking Time: None required!
Edamame and Sriracha High Protein Wrap
This Edamame and Sriracha High Protein Wrap is a flavorful and nutritious meal that’s perfect for a quick lunch or dinner. With the combination of protein-rich edamame, whole wheat wrap, and spicy sriracha sauce, this recipe is sure to satisfy your cravings.
Ingredients:
– 1 cup cooked edamame
– 1 whole wheat tortilla (or wrap)
– 2 tbsp Sriracha sauce
– 1/4 cup crumbled feta cheese (optional)
– 1/4 cup chopped fresh cilantro (optional)
Instructions:
1. Preheat a non-stick pan or griddle over medium heat.
2. Place the tortilla in the pan and warm for about 30 seconds on each side.
3. Spread Sriracha sauce evenly over the center of the wrap, leaving a 1-inch border around the edges.
4. Top with cooked edamame, feta cheese (if using), and cilantro (if using).
5. Fold the bottom half of the wrap up over the filling, then fold in the sides and roll up the wrap to form a neat package.
6. Serve immediately and enjoy!
Cooking Time: 5-7 minutes
Halloumi and Roasted Pepper Protein Wrap
Elevate your lunch game with this flavorful and healthy wrap, featuring creamy halloumi cheese, sweet roasted peppers, and fresh spinach. Perfect for a quick pick-me-up or post-workout snack.
Ingredients:
– 1 large flour tortilla
– 2 slices of halloumi cheese
– 1/4 cup roasted red bell pepper strips
– 1/4 cup cooked spinach leaves
– 1 tablespoon hummus
– Salt and pepper to taste
– Optional: sliced avocado or tomato for added creaminess
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Roast the red bell pepper in the oven for 30-40 minutes, or until charred and blistered.
3. Meanwhile, cook the spinach leaves according to package instructions.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble the wrap by spreading hummus on the tortilla, followed by sliced halloumi cheese, roasted peppers, and cooked spinach.
6. Season with salt and pepper to taste.
7. Add optional avocado or tomato slices if desired.
Cooking Time: 40 minutes (including roasting time)
Summary
Get ready to fuel your muscle growth with these delicious and nutritious high-protein wrap recipes! This collection features 20 mouth-watering wraps packed with protein-rich ingredients like grilled chicken, turkey, tuna, beef, salmon, lentils, chickpeas, shrimp, tofu, and more. From classic combinations like egg and bacon to international-inspired flavors like Greek hummus and mango salsa, there’s something for every taste bud. Whether you’re a fitness enthusiast or just looking for healthy meal ideas, these protein-packed wraps are sure to satisfy your cravings and support your active lifestyle.
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