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Wrap Filling Ideas & Tips for Healthy Wraps

Wraps can be a great way to use last night’s leftovers for lunch or a quick dinner. Check out these 11 filling recipes and more wrap filling ideas for inspiration.

In my quest to be a better steward of food and money, I have discovered wraps as a great way to repackage leftovers. In truth, you could easily ‘repackage’ the leftovers between two pieces of bread, but sometimes I find wraps a better option for us because:

  • You taste less of the bread and more of the flavoring inside.
  • Depending on the filling, a wrap will contain it where it would just escape from between two slices of bread.
  • Related to the previous point, wraps may be a better option for ‘on-the-go’ food for travel, work lunch, and picnics.

Case in point, we love hummus, and I make it quite a bit along with this walnut topping. A hummus sandwich would just be messy, while tucking everything inside a wrap makes a great lunch or dinner option.

I know wraps get a bad ‘rap’, (I couldn’t resist), but it’s all dependent on what wrap and wrap filling you use. There was this misperception that because they are thinner, they are surely healthier. Well, that’s just not true, as we discover below.

Healthy Wraps

So, I did a bit of dive into different wraps. I looked at three different wraps; Mission Spinach Wraps, Tumaro’s Multi-Grain Wraps, and Maria and Ricardo’s Whole Wheat Soft Taco Tortillas.

In a nutshell, the Tumaro’s Multi-Grain Wraps, on a per gram basis, are far healthier than the other two. The Tumaro’s only has 1.5 calories per gram, compared to 2.9 calories per gram for the Maria & Ricardo and 2.4 calories per gram for the Mission. And even though it is a smaller wrap (8″), it offers 8 grams of total fiber, compared to 5 grams of fiber in Mission’s 10″ tortilla and 6 grams of fiber in Maria & Ricardo’s 12″ tortilla. Lastly, Tumaro’s has 2.5 grams of fat, compared to 5 grams for the Mission and 7 grams for Maria & Ricardo.

The downsize of the Tumaro’s is that it is a small wrap, 8″, which means it is a little difficult to put a meal-size portion of food in it, and it makes it a little harder to wrap.

And I found this interesting; when we eat sandwiches, we use Dave’s Killer Bread because of all the added fiber in their 21 Whole Grain Bread. But one slice of the bread is the exact size (45 g) as a Mission Tortilla and has the precise amount of calories, fat, and fiber!

So, in a nutshell, all wraps are not created equal, and they are not necessarily a healthier option than bread. As in all things, read the labels.

Use Leftovers as Inspiration for Wrap Filling Ideas

  • Leftover steak? Tuck some blue cheese, lettuce, tomato, and onion alongside your steak in a wrap. Or go spicy by mixing a little chipotle in adobo into some mayo or Greek yogurt. Spread that mix onto your wrap and layer some spinach, avocado, and your favorite vegetables with the steak. Go Greek by using some tzatziki as a spread with feta.
  • Leftover chicken? Think about Greek chicken wrap, similar to the steak version above. Or, go, Cobb, with lettuce, tomato, avocado, bacon, and blue cheese tucked in with your chicken.

Honestly, the filling possibilities for wraps are ENDLESS…open your fridge and see what inspires you!

Toast Your Wrap!

Lightly brush oil on your wrap before or after you fill it, and lightly toast it in a large skillet.

How to Make a Healthier Wrap

  • Look at the ingredient label.
  • Find wraps that have the lowest carb to fiber ratio.
  • Tuck lots of vegetables in your wrap! Some options are:
    • Spinach
    • Shredded Carrots
    • Shredded Cabbage
    • Tomatoes (hard to add ahead of time as they will make your wrap soggy)
    • Sprouts! We particularly light broccoli sprouts as they are loaded with nutrition.
  • Swap your mayo for Greek yogurt, reduced-fat mayo, or avocado mayo.
Hummus wraps with a bowl of fruit in the background.

How to wrap a wrap!

  • I find that a little more than 1/2 cup and a little less than 3/4 of a cup of ‘filling’ is just right for a 9.5 – 10″ diameter wrap. That doesn’t include lettuce, spinach, and other thin vegetables.
  • Once you have all your ingredients on your wrap, move them slightly off-center, towards you. When you watch the GIF below, notice that before I start to wrap the filling magically moves closer to me.
GIF showing how to wrap a hummus wrap
  • Then, fold in the sides, snugging them against the fillings.
  • Snuggly close up the end closest to you.
  • With your fingers, hold down the fold at the top of the wrap while you begin to roll up from the bottom.
  • As you get closer to the top, use your fingers to further fold in the top half of the wrap.
  • Fold as snugly as you can without breaking your wrap.
Curried chicken salad wraps in a row
Curried Chicken Salad
This curried chicken salad is creamy, savory and a touch sweet. Crisp celery and a sprinkling of peanuts just before serving give it a nice crunch.
Get the Recipe
Hummus wraps with a bowl of fruit in the background.
Hummus Wraps
Hummus Wraps are an easy, quick, healthy, and economical lunch and light dinner options that can also be vegetarian and gluten-free depending on the wrap used.
Get the Recipe
Chicken salad on a piece of lettuce
Chicken Salad with Grapes and Pecans
Easy Chicken Salad with Grapes and Pecans is a creamy chicken salad recipe using cooked chicken and fresh ingredients. But the real treat is the taste! If so desired, you can make the salad even healthier by swapping out the mayo for Greek yogurt.
Read More
Chicken and pita
Easy & Healthy Grilled Chicken Shawarma Bowls
Pair this delicious grilled Shawarma chicken with the garlic yogurt sauce and couscous and/or lettuce for healthy and filling lunch or dinner wrap.
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Chicken salad in a white bowl
Best Chicken Salad with Tarragon
This Chicken Salad with Tarragon will become one of your favorite go-to chicken salad recipes. Loaded with must-have crunchies like crisp sweet-tart apples, buttery pecans, shallots, and celery; then lightly dressed in a bright lemon, tarragon mayonnaise dressing.
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Chicken salad in a white bowl on a blue plate
Rotisserie Chicken Salad with Sun Dried Tomatoes and Basil
Laden with zesty bites of sun-dried tomatoes and fresh basil, this flavorful Rotisserie Chicken Salad recipe requires only a handful of ingredients and 15 minutes prep!
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Shrimp tacos on a white plate
Bang Bang Shrimp Tacos
Take all the filling ingredients for these Bang Bang Shrimp Tacos and tuck them in a wrap!.
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Chicken taco on a gray countertop with lime wedges.
Crock Pot Salsa Verde Chicken
This zesty Crock Pot Salsa Verde Chicken will make enough fillings for several wraps. Add cheese and cilantro when you wrap it up.
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Cobb egg salad in lettuce
Cobb Egg Salad
All the goodness of a Cobb salad is built into this yogurt-based egg salad. C
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Mexican quinoa bowl in white bowl.
Chicken Burrito Bowls
Take the ingredients for a bowl and wrap it up! Southwest Chicken Burrito Bowls are packed with tender and juicy meat, plenty of veggies, and fluffy nutritious quinoa.
Check out this recipe

What are some of your favorite Wrap Filling Ideas? I’m always looking for suggestions!

Bookmark this page or pin the following image to return to this list of wrap filling ideas in the future.

Images of wrap fillings for a pin.
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    1. Oh yay!!! So many things you can put in them. I bought all those wraps for the post and now we are eating them 24-7! I’m going to have my fill of them soon, I fear.

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