Roll With It: 65 Clean Eating Wraps That Are Big on Flavor, Light on Guilt

Wraps are the busy cook’s best friend. They travel well, welcome every cuisine, and keep portions neat without skimping on flavor. Below are 65 ideas that rely on wholesome ingredients and require minimal time at the stove. Grab your favorite whole-grain tortilla, collard leaf, or low-carb lavash and start rolling.

1. Grilled Chicken & Rainbow Veggie Wrap

Season chicken breasts with garlic, paprika, and pepper, then grill and slice thin. Toss colorful bell peppers and zucchini ribbons in a quick lemon vinaigrette for crunch and brightness. Layer everything into a tortilla, add a drizzle of plain Greek yogurt, and roll tight for a protein-packed handheld meal.

2. Mediterranean Chickpea Spinach Wrap

Mash rinsed chickpeas with a splash of olive oil, oregano, and a squeeze of lemon. Pile the spread onto a tortilla, then scatter baby spinach, tomato, cucumber, and a sprinkle of feta. Roll it up for a fiber-rich lunch that stays fresh for hours.

3. Turkey, Apple & Almond Butter Wrap

Spread unsweetened almond butter over the tortilla to act as a creamy glue. Add lean turkey slices and crisp apple matchsticks for sweet crunch. A dash of cinnamon ties the flavors together, making this wrap equal parts savory and refreshing.

4. Black Bean & Sweet Potato Wrap

Roast cubed sweet potatoes until caramelized, then lightly mash. Combine with seasoned black beans, cumin, and fresh cilantro. Tuck the mixture into a spinach-flavored wrap for a satisfying vegan option that reheats beautifully.

5. Tuna, Avocado & Arugula Wrap

Drain a can of tuna packed in water and mix with a squeeze of lemon and a hint of Dijon. Add ripe avocado cubes for healthy fats and creamy texture. Arugula lends a peppery bite, balancing the richness with freshness.

6. Egg White & Kale Breakfast Wrap

Scramble egg whites until just set, then fold in wilted kale and tomato. Spoon the mixture onto a warmed tortilla and sprinkle with a pinch of Parmesan. Roll tight for a grab-and-go breakfast that keeps you fueled until lunch.

7. Spicy Shrimp & Mango Wrap

Sauté shrimp with garlic, lime juice, and a touch of chili powder until pink. Pair the heat with juicy mango cubes and crisp lettuce. A quick cilantro yogurt sauce cools things down while tying all the flavors together.

8. Greek Quinoa Tabbouleh Wrap

Cook quinoa and let it chill before mixing with chopped parsley, tomato, cucumber, and lemon juice. Spoon the salad into a green tortilla, adding a few Kalamata olives for briny depth. The result is light, herby, and loaded with plant protein.

9. Hummus & Roasted Vegetable Wrap

Spread classic hummus along the tortilla for velvety moisture. Pile on an assortment of oven-roasted vegetables dressed with thyme and olive oil. Roll and enjoy warm or at room temperature for an easy meal-prep favorite.

10. Pesto Turkey & Tomato Wrap

Brush a light coat of basil pesto across the wrap for aromatic flair. Add lean turkey and juicy tomatoes, then sprinkle with cracked black pepper. It’s a simple combination that feels anything but ordinary.

11. Asian Lettuce & Brown Rice Wrap

Swap tortillas for sturdy lettuce or collard leaves to cut carbs. Fill with cooled brown rice, grated carrot, and cucumber ribbons tossed in rice vinegar. Finish with toasted sesame seeds for nutty crunch and serve alongside low-sodium tamari.

12. Smoked Salmon & Cucumber Wrap

Blend plain yogurt with fresh dill and lemon as a light spread. Layer smoked salmon and cool cucumber inside a flax tortilla. The combination delivers omega-3s, probiotics, and refreshing flavor in each bite.

13. Curried Lentil & Carrot Wrap

Simmer lentils with mild curry powder until tender and fragrant. Fold the mixture with crunchy grated carrots for contrast. Spinach rounds things out, making this wrap hearty yet light.

14. BBQ Chicken & Slaw Collard Wrap

Stir cooked shredded chicken with a tangy, no-sugar-added barbecue sauce. Top with crunchy red-and-green cabbage slaw tossed in apple cider vinegar. Roll it all in a blanched collard leaf for a low-carb, vitamin-rich package.

15. Caprese Fresh Mozzarella Wrap

Layer fresh mozzarella slices, ripe tomato rounds, and basil leaves across a spinach tortilla. A splash of balsamic vinegar adds depth without extra calories. It’s the classic salad, now road-trip ready.

16. Balsamic Steak & Spinach Wrap

Marinate flank steak in balsamic vinegar, garlic, and black pepper, then grill and slice thin. Add caramelized onions for sweetness and fresh spinach for crunch. A quick roll turns yesterday’s steak into today’s power lunch.

17. Falafel & Tahini Greens Wrap

Bake or air-fry falafel for a lighter take on the Middle Eastern favorite. Nestle the patties into a whole-grain wrap with romaine and tomato. Finish with lemony tahini sauce for creamy, nutty goodness.

18. Cilantro Lime Chicken Wrap

Marinate chicken in lime juice, fresh cilantro, and garlic, then grill until charred spots appear. Combine with creamy avocado and crisp lettuce. It’s a bright, zesty wrap that tastes like summer.

19. Roasted Beet & Goat Cheese Wrap

Roast beets until fork-tender, then slice thin. Spread a modest layer of goat cheese on the tortilla and add baby greens. The earthy-sweet beets and tangy cheese create an elegant yet easy lunch.

20. Southwest Turkey Avocado Wrap

Combine leftover turkey with a quick salsa of black beans, corn, and cilantro. Add mashed avocado for creaminess and healthy fat. Roll into a tortilla for a southwest-inspired meal that beats any deli option.

21. Spicy Tofu Sriracha Wrap

Press tofu to remove moisture, then sear until golden and toss in a light sriracha-soy sauce. Add crunchy cabbage and carrot to cool the heat. The wrap delivers bold flavor without excess sodium.

22. Crunchy Thai Peanut Chicken Wrap

Whisk together natural peanut butter, lime juice, and a hint of ginger for a quick sauce. Combine with cooked chicken strips and crisp bell pepper, cucumber, and cabbage. Roll up for the perfect balance of creamy, crunchy, and tangy.

23. Garden Egg Salad Whole-Wheat Wrap

Swap mayo for Greek yogurt to lighten classic egg salad. Stir in chopped celery, dill, and a touch of mustard. Scoop into a wrap with leafy greens for a protein-rich midday boost.

24. Veggie Sushi Inspired Wrap

Line a tortilla with a sheet of nori for subtle sea flavor. Add thin strips of cucumber, carrot, avocado, and a spoonful of brown rice. Roll tightly, slice, and serve with low-sodium soy sauce for dipping.

25. Sesame Ginger Salmon Wrap

Roast salmon with a light brush of sesame oil and ginger until just opaque. Combine with crisp cabbage and scallions. The wrap delivers healthy omega-3s wrapped in bright Asian flavors.

26. Turkey Cranberry & Spinach Wrap

Spread a modest swipe of cranberry sauce for sweet-tart contrast. Add lean turkey and handfuls of spinach for freshness. Fold and enjoy a holiday favorite any day of the week.

27. Blackened Cod & Cabbage Wrap

Season cod fillets with paprika, cayenne, and garlic, then pan-sear until spicy crust forms. Flake the fish and pair with crunchy cabbage tossed in lime juice. It’s like a fish taco, just lighter and greener.

28. Buffalo Cauliflower Wrap

Roast cauliflower until crisp, then toss in hot sauce for that classic kick. Layer with lettuce and a cooling yogurt-based ranch. The wrap satisfies wing cravings without the fryer.

29. Zesty Lime Shrimp & Quinoa Wrap

Sauté shrimp with lime zest and garlic until pink. Mix in cooked quinoa for extra protein and staying power. Top with pico de gallo before rolling for a bright, beachy bite.

30. Herb Chicken Caesar Wrap

Blend Greek yogurt, anchovy paste, and lemon for a lighter Caesar sauce. Combine with grilled chicken strips and crisp romaine. Parmesan dusted on top keeps flavors classic while calories stay in check.

31. Rainbow Slaw & Edamame Wrap

Toss edamame and mixed slaw veggies in a rice-vinegar sesame dressing. Fill a green tortilla and sprinkle with extra seeds for crunch. Plant protein meets color explosion in minutes.

32. Smoky Tempeh & Avocado Wrap

Marinate tempeh in smoked paprika, soy sauce, and maple, then pan-sear until browned. Layer with buttery avocado and greens. The result is hearty, smoky, and entirely plant-based.

33. Mango Chicken Curry Wrap

Cook chicken in a quick coconut milk curry until tender. Add fresh mango cubes for sweetness and cooling contrast. Roll in a tortilla for tropical comfort you can eat one-handed.

34. Italian Antipasto Veggie Wrap

Layer marinated artichokes, roasted peppers, and sliced olives over crisp lettuce. A drizzle of red-wine vinaigrette ties the Italian flavors together. It’s a deli platter without the processed meats.

35. Roasted Portobello & Pesto Wrap

Roast thick portobello slices until they develop a meaty texture. Spread pesto lightly on lavash, add mushrooms and peppery arugula. It’s rich, earthy, and completely vegetarian.

36. Breakfast Turkey Sausage & Egg Wrap

Brown lean turkey sausage, then fold into fluffy scrambled eggs. Add fresh spinach so it wilts slightly from the heat. Wrap and go—morning protein sorted.

37. Sunshine Veggie & Hummus Wrap

Blend roasted beets into hummus for a vivid magenta spread. Layer seasonal veggies like pepper and squash for crunch and vitamins. Eating the rainbow never felt so easy.

38. Chili Lime Tuna Wrap

Mix canned tuna with lime juice, chili powder, and a touch of yogurt. Add sliced avocado for creaminess and lettuce for texture. The wrap delivers big flavor with pantry staples.

39. Cranberry Almond Chicken Salad Wrap

Combine diced chicken, Greek yogurt, dried cranberries, and chopped almonds. Season with a pinch of tarragon for sophistication. Roll up for a sweet-savory lunch that satisfies without added sugar.

40. Garlic Herb Turkey & Veggie Wrap

Rub turkey breast with garlic and Italian herbs before roasting and slicing. Pair with roasted zucchini and peppers. A squeeze of lemon brightens everything inside the wrap.

41. Greek Yogurt Waldorf Chicken Wrap

Replace mayo with Greek yogurt in classic Waldorf salad. Fold in diced apples, grapes, and walnuts for crunch and sweetness. Spoon into a tortilla for a modern twist on an old favorite.

42. Spicy Kimchi Tofu Wrap

Quick-sear tofu cubes and toss with sesame oil. Add tangy kimchi for probiotic punch and gentle heat. Spinach lends freshness, making the wrap bold yet balanced.

43. Lemon Dill Salmon Wrap

Bake salmon with lemon slices and dill until flaky. Mix a spoon of the cooked fish with yogurt and more dill for a light spread. Add cucumber for crunch and roll into a vitamin-rich lunch.

44. Picante Turkey & Black Bean Wrap

Sauté lean ground turkey with cumin, chili, and salsa for quick flavor. Add black beans for fiber and satiety. Lettuce cools things down while adding crisp texture.

45. Sweet Chili Shrimp & Veggie Wrap

Sauté shrimp in a homemade sweet chili sauce using honey, garlic, and chili flakes. Combine with crunchy veggies like carrot and snap peas. The sweet-spicy glaze keeps taste buds happy without refined sugar.

46. Rustic Ratatouille Wrap

Simmer diced summer vegetables with garlic and herbs until tender. Let the ratatouille cool slightly, then spoon into a wheat tortilla. The classic French stew becomes a portable vegetarian feast.

47. Sesame Chicken & Broccoli Wrap

Stir-fry chicken with a light soy-sesame sauce. Add steamed broccoli for nutrients and crunch. The wrap delivers takeout flavors with homemade control.

48. Mediterranean Eggplant & Feta Wrap

Grill eggplant rounds until smoky and tender. Add a quick tomato-basil relish and sprinkle with feta. A drizzle of olive oil rounds out the Mediterranean vibe.

49. Teriyaki Beef & Veggie Wrap

Sear lean beef strips and coat lightly with low-sugar teriyaki sauce. Pair with peppers and kale for color and vitamins. Roll tight for a satisfying dinner-ready wrap.

50. Crunchy Rainbow Nori Wrap

Place a sheet of nori on a tortilla for an umami boost. Add raw rainbow veggies for snap and nutrition. Cut into pinwheels for a fun party platter.

51. Sun-Dried Tomato Turkey Wrap

Blend sun-dried tomatoes into yogurt with garlic for a speedy spread. Add turkey and spinach, then roll. Each bite offers tangy, savory depth without added oil.

52. Grilled Zucchini & White Bean Wrap

Mash cannellini beans with lemon and rosemary for a protein-rich base. Top with grilled zucchini and peppery arugula. It’s simple, fresh, and meat-free.

53. Spinach Artichoke Chicken Wrap

Fold chopped artichoke hearts and spinach into Greek yogurt with garlic powder for a lighter dip. Add cooked chicken and roasted peppers. Wrap it all for a creamy yet balanced meal.

54. Pineapple Jalapeño Tofu Wrap

Marinate tofu in lime juice and grill until char marks appear. Add sweet pineapple and spicy jalapeño for contrast. The tropical heat combo is surprisingly addictive and plant-based.

55. Moroccan Chickpea & Quinoa Wrap

Sauté chickpeas with cumin, cinnamon, and paprika. Toss with quinoa, raisins, and parsley for sweet-savory balance. Roll up for global flavors in under 15 minutes.

56. Smoked Turkey & Avocado Breakfast Wrap

Scramble egg whites and layer with thin smoked turkey and creamy avocado. A sprinkle of chives adds gentle onion flavor. It’s a protein-dense start to the day with zero fuss.

57. Roasted Cauliflower & Tahini Wrap

Roast cauliflower florets with cumin and turmeric until golden. Spoon into a tortilla and drizzle with lemon-tahini sauce. Fresh parsley lifts the flavors at the finish.

58. Citrus Herb Shrimp & Avocado Wrap

Marinate shrimp in orange and lime juice with oregano, then sauté quickly. Pair with buttery avocado and crisp romaine. The citrus keeps everything light and bright.

59. Tuscan White Bean & Kale Wrap

Warm white beans with garlic and a splash of vegetable broth until creamy. Add ribbons of sautéed kale and chopped sun-dried tomatoes. The wrap tastes like a rustic Italian stew—no spoon required.

60. Greek Turkey Meatball Wrap

Bake lean turkey meatballs seasoned with oregano and mint. Slice and tuck into pita with tomato, cucumber, and cool tzatziki. Every bite channels a street-side gyro with fewer calories.

61. Carrot Ginger Hummus & Veggie Wrap

Blend roasted carrots, chickpeas, and fresh ginger into a zesty hummus. Spread generously, then add cucumber and spinach. It’s refreshing, lightly sweet, and perfect for warm days.

62. Spiced Lamb & Cucumber Yogurt Wrap

Sauté lean ground lamb with cumin and coriander until browned. Cool slightly, then spoon over a mint yogurt spread. Cucumber ribbons keep the wrap crisp and balanced.

63. Apple Walnut Veggie Wrap

Slice apples into thin sticks for easy wrapping. Add toasted walnuts and mixed greens, then drizzle with a light honey-mustard. The combination delivers crunch, sweetness, and healthy fats in every bite.

64. Chipotle Black Bean & Corn Wrap

Sauté black beans with chipotle powder for smoky heat. Stir in roasted corn kernels and fresh cilantro. The duo offers plant protein and a satisfying bite with minimal prep.

65. Cauliflower Rice Sushi Wrap

Pulse cauliflower into rice-sized pieces, then steam lightly. Spread over a tortilla topped with a nori sheet, add avocado and cucumber, and roll snug. Slice into rounds for a low-carb sushi fix without raw fish.