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Last Updated on March 12, 2024 by Jella

Explore some of the most delicious low-calorie but high-protein lunch wraps for school and work. Try healthy and easy wrap recipes that are not only yummy and filling but plant-based, dairy-free, and gluten-free. You’ll find here both cold and warm wrap recipes for lunch and dinner.

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Healthy & Easy Lunch Wraps

Let’s talk wraps—the unsung heroes of the lunch world. You know, there’s something kind of magical about a meal you can hold in one hand without sacrificing a smidgen of flavor or nutritional value.

And that’s exactly what we’re diving into today: a collection of wraps that are not just quick and easy to whip up, but are also bursting at the seams with proteins, veggies, and all sorts of goodness to keep you going.

Now, whether you’re the one packing a lunchbox for school, grabbing something quick for work, or even planning a laid-back get-together with friends, these wraps are about to become your new best friends. They’ve got this incredible way of being a hit with both the kiddos and adults alike.

I mean, who can resist the allure of ingredients that not only taste amazing but are also doing your body a favor? We’re talking vibrant veggies, hearty grains, and a slew of plant-based proteins that’ll keep you full without weighing you down.

RELATED: Easy Vegan Meal Prep Lunches For Work & School

But here’s the kicker: these wraps are the ultimate meal prep MVPs. Spend a little time in the kitchen, and you’ve got yourself lunches ready to roll for the entire week. Imagine not having to think about what to eat every morning. Bliss, right?

And if you’re thinking about throwing a party, these wraps are about to become your secret weapon. They’re so easy to customize for different tastes and dietary needs, and because they’re basically fancy finger food, your guests can keep the conversation going while they munch.

Health-wise, you’re hitting the jackpot.

So, whether you’re juggling a busy schedule, trying to keep the family fed, or just looking for some tasty inspiration, these wraps are here to shake up your meal routine with a punch of flavor, a load of nutrition, and a whole lot of convenience. Let’s roll into this wrap adventure together, and trust me, your taste buds (and your clock) will thank you.

Avocado Wrap with Falafel and Garlic Yogurt Dressing

healthy vegan wrap with falafel

This wrap is a super easy lunch idea that blends creamy avocado with hearty falafel, with some fresh tangy garlic yogurt dressing. This wrap is like a hug for your taste buds – packed with protein and healthy fats, it’s the kind of meal that leaves you feeling satisfied and strangely proud of your life choices.

It’s a meal prep champion. These healthy vegan wraps stay delicious for days which is great for meal planning especially when you’re short on time.

So, whether you’re into planning ahead or just love a good wrap, this one’s a keeper. Perfect for meal prep, its ingredients keep well, ensuring your wraps taste great even after a few days.


  • Gluten-free tortillas
  • Ripe avocados, sliced
  • Homemade or store-bought vegan falafel
  • Dairy-free yogurt
  • Garlic, minced
  • Lemon juice
  • Lettuce leaves


  1. Prepare the garlic yogurt dressing by mixing dairy-free yogurt with minced garlic and lemon juice to taste. Set aside.
  2. Warm the gluten-free tortillas according to package instructions.
  3. Lay a tortilla flat and layer lettuce leaves, avocado slices, and falafel on top.
  4. Drizzle with the garlic yogurt dressing.
  5. Roll up the tortilla tightly, cut in half, and serve.

2. Kentucky “Chicken” Lettuce Protein Wrap Recipe

healthy vegan wrap with kentucky chicken

Get ready to tip your hat to the South with this wrap that’s all dressed up in Kentucky-style vegan “chicken” and slathered in creamy white dressing. It’s one of our favorite high-protein wrap recipes because kids and adults love it just the same.

It’s like a Southern belle went vegan and decided to pack a protein punch in your lunch. The lettuce? Oh, it’s just there to add a bit of refreshing crunch, like a cool breeze on a hot Southern day.

Perfect for those days when you need a quick bite or when you’re aiming to impress at a gathering without resorting to the usual fast-food fare. It’s familiar, yet oh-so-much healthier. Y’all ready for a taste revolution?


  • Gluten-free tortillas
  • Vegan “chicken” strips (Kentucky-style seasoning)
  • Dairy-free ranch dressing
  • Lettuce leaves


  1. Cook the vegan “chicken” strips according to package instructions, seasoning with Kentucky-style spices if not already seasoned.
  2. Warm the tortillas and lay them flat.
  3. Place lettuce leaves and “chicken” strips in the center of each tortilla.
  4. Drizzle with dairy-free ranch dressing.
  5. Roll up the tortilla, cut in half, and serve.

3. Vegan Souvlaki Wrap

healthy vegan souvlaki wrap

Ready to wrap your hands around something that’ll make you question everything you thought you knew about vegan eats? Enter the Vegan “Meaty” Souvlaki Wrap. It’s not just a salad in a fancy tortilla; it’s a full-blown flavor party that pays homage to its Greek roots, with vegan meat taking center stage, marinated to perfection to mimic that iconic souvlaki taste.

This is one of the most brilliant and mouth-watering protein wrap recipes that’s also a great choice for parties.

Imagine you’re basking in the Greek sun with this wrap, where marinated tofu or tempeh steps in as the hero, giving you all the souvlaki vibes without the meat.

It’s hugged by a dairy-free tzatziki sauce, with tomatoes and onions joining the party for a full-on flavor fiesta that’ll whisk you away to the Mediterranean with every bite. And the best part? It’s like a fine wine; it gets even better with time, making it your meal prep MVP. Get ready to say “Opa!” to your taste buds.


  • Your favorite vegan meat (think seitan, tempeh, or a high-quality plant-based meat alternative), cut into bite-sized pieces
  • Gluten-free tortillas, because we’re keeping it inclusive
  • A homemade or store-bought dairy-free tzatziki that’ll make you weep with joy
  • Cherry tomatoes, halved, for a pop of color and sweetness
  • Sliced red onions, for a little bite
  • Cucumber slices, for that refreshing crunch
  • Lettuce leaves, because we still respect the salad
  • Olive oil, lemon juice, garlic, oregano, salt, and pepper for the marinade – because flavor is king

Making Magic Happen:

  1. Marinate Your “Meat”: In a bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Add your vegan meat pieces to the marinade, ensuring they’re well-coated. Let them soak up all that goodness for at least 30 minutes, but if you’ve got the time, overnight in the fridge will take it to the next level.
  2. Cook It Up: Heat a skillet over medium heat. Add your marinated vegan meat and cook until it’s nicely browned and smelling like a Greek festival. This is where it transforms from just vegan meat to “Holy Zeus, is that souvlaki?”
  3. Wrap Assembly: Warm your gluten-free tortillas (a damp paper towel and a quick zap in the microwave do wonders). Lay a tortilla flat and start with a bed of lettuce. Add a generous helping of your cooked vegan “souvlaki” meat. Top with cucumber slices, cherry tomato halves, and red onion slices. Drizzle with dairy-free tzatziki sauce.
  4. Roll and Serve: Roll up your tortilla snugly, slice it in half (if you’re feeling fancy), and serve it up with a side of pride. You’ve just made a wrap that’s not only paying homage to a classic but also blazing its own trail.

4. “Egg” and Spinach Wrap

healthy vegan egg wrap

Whip up this wrap with a vegan egg substitute for breakfast or even lunch that’s not only packed with protein but also downright delicious. It’s one of the most filling easy protein wrap recipes that vegetarians and meat lovers will enjoy the same.

Dive into your morning with this wrap that’s jazzed up with a vegan egg substitute, making it a powerhouse of protein that’s both scrumptious and nourishing. By throwing in a handful of spinach, you’re not just adding a splash of color; you’re packing in a punch of essential vitamins and minerals, rounding out your breakfast to be as balanced as it is tasty.

It’s the kind of meal that comes together in a flash, perfect for grabbing on those mornings when time is more of a sprint than a marathon.

It’s quick to make and holds up well, perfect for those mornings when you’re on the go.


  • Gluten-free tortillas
  • Vegan egg substitute (e.g., tofu scramble)
  • Fresh spinach
  • Salt and pepper to taste


  1. Prepare the vegan egg substitute according to package instructions or make a tofu scramble.
  2. Sauté spinach until wilted and season with salt and pepper.
  3. Warm the tortillas and lay them flat.
  4. Place the vegan “egg” and spinach in the center of each tortilla.
  5. Roll up the tortilla, cut in half, and serve.

5. “Ham”, “Cheese”, Tomato, and Kale Wrap Recipe

healthy vegan ham and cheese wrap

Imagine taking that timeless ham and cheese duo, flipping it on its head, and giving it a vegan glow-up. That’s what this wrap is all about. We’re talking a no-holds-barred flavor fest here, with “ham” so smoky you’d swear it’s the real deal, “cheese” so creamy it could fool a dairy lover, all jazzed up with the freshest tomatoes and crispiest kale you can find.

It’s like a party in your mouth where everyone’s invited and there’s no dress code. Each bite is a splash of color, a burst of taste, and the best part? Zero guilt. Just pure, unadulterated joy wrapped up and ready for you to take a big, satisfying chomp out of.


  • Gluten-free tortillas, ready to envelop all the yumminess
  • Vegan “ham” slices, because we’re keeping it classic but cruelty-free
  • Vegan “cheese” slices or shreds, pick your favorite kind that melts well
  • Fresh tomatoes, thinly sliced, for a juicy crunch
  • Kale, roughly chopped, to bring in a superfood twist
  • Optional: vegan mayo or mustard, for an extra layer of flavor

Let’s Make It Happen:

  1. Warm Up: Start by gently warming your tortillas in a skillet or microwave. This makes them pliable and ready to roll without cracking.
  2. Layer Like a Pro: Lay your tortilla flat and start with a base of vegan “ham” slices. Overlap them slightly so every bite gets some of that smoky goodness.
  3. Cheese, Please: Add your vegan “cheese” on top of the “ham.” If you’re using slices, just lay them out. For shreds, sprinkle generously. Remember, the “cheese” doesn’t just add flavor; it’s going to help everything stick together once it gets a bit melty.
  4. Veggie Time: Layer on those fresh tomato slices, followed by a handful of kale. If you’re feeling fancy, a smear of vegan mayo or a drizzle of mustard before the veggies can add a zesty twist.
  5. Roll It Up: Carefully roll up your tortilla, tucking in the sides as you go, to keep all the delicious fillings secure. You want a tight roll to keep everything in place.
  6. Serve and Enjoy: Cut the wrap in half to reveal the beautiful layers inside. It’s ready to eat now, but if you prefer, you can give it a quick grill on the skillet for a warm, melty experience.

6. Ultimate Vegan Burrito Wrap

healthy vegan burrito wrap

Think of this burrito as your culinary sidekick, ready to tackle hunger with a toolbox of flavors and textures. Imagine biting into a wrap that’s not just a meal, but an experience – a blend of soft, chewy, crunchy, spicy, and creamy all at once. It’s like sending your taste buds on a zip-lining adventure through flavorville.

Packed with nutrition and satisfaction, it’s the kind of meal that’s got your back, whether you’re powering through a busy day, unwinding after a long one, or just too darn lazy to cook anything complicated.

Meal prep just got a whole lot cooler because this burrito is not only a breeze to make ahead of time but also perfect for grabbing on the go. Trust me, from breakfast to midnight snack, this burrito is the friend you didn’t know you needed.


  • Large gluten-free tortillas, the foundation of our edible masterpiece
  • Cooked brown rice, for that nutty flavor and a boost of whole-grain goodness
  • Your choice of beans (black, pinto, or kidney), cooked and ready to mingle
  • A medley of sauces (think vegan sour cream, salsa, and maybe a spicy guacamole), because life’s too short for bland food
  • Sweet corn, because a little sweetness never hurt anyone
  • Additional fillings as you like: diced tomatoes, sautéed onions, grilled peppers, or whatever else your heart desires
  • Spices (cumin, chili powder, garlic powder) to taste, because we’re here to flavor town

Bringing It All Together:

  1. Lay the Groundwork: Start with a warm tortilla (a quick zap in the microwave or on the skillet does wonders) laid out on a flat surface. It’s your canvas; let’s make it beautiful.
  2. Rice, Rice, Baby: Spread a generous layer of brown rice over the tortilla, leaving some space at the edges. This is your base layer – think of it as the bedrock of your burrito.
  3. Bean There, Done That: Spoon your chosen beans over the rice. Whether you’ve gone for black, pinto, or kidney, they’re here to add substance and protein. Welcome to the party, beans.
  4. Sauce It Up: Here’s where it gets personal. Drizzle your sauces over the beans and rice. A dollop of vegan sour cream, a splash of salsa, and maybe a spoonful of guacamole for those who dare. This is flavor central.
  5. Add the Extras: Scatter your sweet corn across the burgeoning masterpiece, along with any other veggies you’ve decided to invite. This is your chance to add color, crunch, and extra nutrients.
  6. Season to Perfection: Sprinkle your chosen spices over the top for that extra kick. Cumin, chili powder, garlic powder – they’re the secret handshake of the burrito world.
  7. Roll With It: Carefully fold in the sides of the tortilla, then roll it up from the bottom, keeping everything snug and secure. You’re aiming for a tight roll that holds all that goodness inside.
  8. Optional Grill: If you’re feeling fancy, give your burrito a quick grill on a hot skillet, just until it’s crispy on the outside. This step is optional but highly recommended for that extra oomph.

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