20 Easy Low-Calorie Lunch Wraps Under 350 Calories

Wraps are the ultimate portable lunch option—quick to assemble, endlessly customizable, and perfect for packing flavor into every bite without excess calories. These

20 low-calorie lunch wraps

average just 350 calories each, featuring lean proteins, abundant vegetables, and smart sauces that keep you satisfied through the afternoon. Whether you’re meal-prepping for the week, seeking vegetarian options, or craving global flavors, these recipes deliver nutrition and taste without compromise.

Why Choose Low-Calorie Wraps for Lunch?

Low-calorie wraps help manage portion sizes while delivering

balanced nutrition

with high fiber from veggies and moderate protein to maintain energy levels. Using whole-grain or low-carb tortillas (around 60-100 calories each) as the base, these recipes layer in nutrient-dense fillings like grilled chicken, turkey, tofu, or beans. According to USDA guidelines, a balanced lunch should provide 300-500 calories with veggies comprising half the plate—precisely what these wraps achieve. They’re ideal for weight management, as studies from the National Institutes of Health show high-volume, low-calorie meals enhance satiety.

Prep tips: Choose high-fiber tortillas to stabilize blood sugar, load up on non-starchy veggies like lettuce, cucumber, and bell peppers for volume, and opt for yogurt- or mustard-based sauces over creamy dressings to slash calories by up to 100 per serving.

Our Top Low-Calorie Wrap Recipes

Below are

20 tested recipes

, each with full nutrition info, step-by-step instructions, and make-ahead advice. All serve 1 and clock in under 400 calories.

1. Greek Chicken Wrap (320 calories)

Tangy tzatziki and feta bring Mediterranean flair to grilled chicken and crisp veggies.

• Ingredients: 1 whole-wheat tortilla (100 cal), 3 oz grilled chicken breast, ¼ cup cucumber slices, ¼ cup cherry tomatoes halved, 2 tbsp tzatziki, 1 tbsp crumbled feta, 1 cup romaine lettuce.
• Instructions: Spread tzatziki on tortilla. Layer lettuce, chicken, veggies, and feta. Roll tightly and slice in half.
• Nutrition: 320 cal, 28g protein, 35g carbs, 9g fat, 6g fiber.

2. Turkey Avocado Wrap (340 calories)

Lean turkey pairs with creamy avocado and spicy mustard for a satisfying crunch.

• Ingredients: 1 low-carb tortilla (80 cal), 3 oz deli turkey, ¼ avocado sliced, 1 tbsp Dijon mustard, ½ cup mixed greens, shredded carrot, red onion slices.
• Instructions: Spread mustard, add turkey and veggies, top with avocado. Roll and wrap in foil for freshness.
• Nutrition: 340 cal, 25g protein, 32g carbs, 12g fat, 8g fiber.

3. Veggie Hummus Wrap (290 calories)

Vegetarian delight loaded with hummus and rainbow veggies for fiber-packed fullness.

• Ingredients: 1 spinach tortilla (90 cal), 3 tbsp hummus, ½ cup shredded carrots, cucumber ribbons, bell pepper strips, 1 cup spinach, sprouts.
• Instructions: Spread hummus evenly. Pile on veggies and roll snugly.
• Nutrition: 290 cal, 10g protein, 42g carbs, 10g fat, 12g fiber.

4. Tuna Salad Wrap (310 calories)

Oil-packed tuna mixed with Greek yogurt keeps it light and protein-rich.

• Ingredients: 1 tortilla (100 cal), 3 oz tuna in water (drained), 2 tbsp Greek yogurt, 1 tbsp chopped celery, pickles, lettuce, tomato slices.
• Instructions: Mix tuna with yogurt and veggies. Spoon into tortilla and roll.
• Nutrition: 310 cal, 30g protein, 30g carbs, 8g fat, 5g fiber.

5. Buffalo Chicken Wrap (350 calories)

Spicy buffalo sauce with cooling ranch yogurt for a game-day vibe any day.

• Ingredients: 1 tortilla (100 cal), 3 oz shredded chicken, 1 tbsp buffalo sauce, 1 tbsp Greek yogurt ranch, celery sticks, lettuce, carrot shreds.
• Instructions: Toss chicken in sauce. Layer with yogurt and veggies; roll.
• Nutrition: 350 cal, 32g protein, 34g carbs, 10g fat, 6g fiber.

6. Shrimp & Mango Wrap (330 calories)

Sweet mango salsa elevates grilled shrimp for a tropical low-cal escape.

• Ingredients: 1 tortilla (90 cal), 4 oz grilled shrimp, ¼ cup mango diced, 2 tbsp salsa, lime juice, cabbage slaw.
• Instructions: Mix shrimp with salsa. Add to tortilla with slaw and squeeze lime.
• Nutrition: 330 cal, 28g protein, 38g carbs, 7g fat, 7g fiber.

7. Egg Salad Wrap (300 calories)

Hard-boiled eggs with mustard and herbs for a classic upgraded lightly.

• Ingredients: 1 tortilla (100 cal), 2 hard-boiled eggs chopped, 1 tbsp mustard, 1 tsp dill, celery, lettuce, radishes.
• Instructions: Mash eggs with mustard and dill. Spread and add veggies.
• Nutrition: 300 cal, 18g protein, 28g carbs, 14g fat, 5g fiber.

8. Falafel Wrap (360 calories)

Crispy baked falafel with tahini drizzle and pickled veggies.

• Ingredients: 1 tortilla (100 cal), 3 baked falafel balls, 1 tbsp tahini thinned, cucumber, tomato, onion, greens.
• Instructions: Drizzle tahini, add falafel and veggies. Roll securely.
• Nutrition: 360 cal, 15g protein, 45g carbs, 14g fat, 9g fiber.

9. Asian Tofu Wrap (310 calories)

Marinated tofu with sesame-soy sauce and crunchy slaw.

• Ingredients: 1 tortilla (90 cal), 4 oz baked tofu, 1 tbsp low-sodium soy, ½ cup coleslaw mix, shredded carrots, cilantro.
• Instructions: Toss tofu in soy. Layer with slaw and herbs.
• Nutrition: 310 cal, 20g protein, 35g carbs, 10g fat, 8g fiber.

10. Caprese Wrap (280 calories)

Fresh mozzarella, tomatoes, and balsamic glaze for Italian simplicity.

• Ingredients: 1 tortilla (100 cal), 1 oz fresh mozzarella, ½ cup tomato slices, basil leaves, 1 tsp balsamic glaze, spinach.
• Instructions: Layer cheese, tomatoes, basil, and spinach. Drizzle glaze.
• Nutrition: 280 cal, 12g protein, 32g carbs, 11g fat, 6g fiber.

11-20 Quick Recipe Roundup

For brevity, here are highlights of the remaining 10 recipes, each under 370 calories:

• 11. BBQ Tofu Wrap (340 cal): Smoked tofu, BBQ sauce (low-sugar), coleslaw, pickles.
• 12. Salmon Salad Wrap (360 cal): Canned salmon, lemon yogurt, cucumber, dill.
• 13. Veggie Burger Wrap (350 cal): Plant-based patty, mustard, lettuce, tomato, onion.
• 14. Chicken Caesar Wrap (330 cal): Grilled chicken, light Caesar dressing, romaine, parm.
• 15. Peanut Butter Banana Wrap (300 cal): PB (1 tbsp), banana slices, cinnamon (sweet treat).
• 16. Black Bean Wrap (320 cal): Beans, salsa, corn, avocado (¼), lime.
• 17. Prosciutto & Melon Wrap (290 cal): Lean prosciutto, cantaloupe, arugula, balsamic.
• 18. Quinoa Veggie Wrap (340 cal): Quinoa salad, feta, olives, cucumber.
• 19. Turkey Cobb Wrap (370 cal): Turkey, turkey bacon (2 slices), egg, blue cheese light.
• 20. High-Protein Chicken Wrap (196 cal): Air-fried chicken (5 oz), low-cal wrap, homemade sriracha mayo dressing, lettuce, tomatoes.

Nutrition Comparison Table

Recipe	Calories	Protein (g)	Fiber (g)
Greek Chicken	320	28	6
Turkey Avocado	340	25	8
Veggie Hummus	290	10	12
Tuna Salad	310	30	5
Buffalo Chicken	350	32	6
Average	318	25	7

Meal Prep & Storage Tips

Assemble wraps without sauce for up to 24 hours in the fridge; add dressings just before eating to prevent sogginess. Use airtight containers or foil. Freeze fillings separately for up to 1 month. Pro tip: Toast tortillas lightly for better structure.

Frequently Asked Questions (FAQs)

Are low-calorie wraps filling?

Yes, high-fiber veggies and protein (20-35g per wrap) promote satiety. Research from the Journal of the Academy of Nutrition and Dietetics confirms high-volume meals reduce hunger.

Can I make these wraps vegan?

Absolutely—swap chicken/turkey for tofu, tempeh, or beans in recipes 3, 9, 11, 13, 16.

What tortillas are best for low calories?

Mission Carb Balance (60 cal) or spinach wraps (90 cal) offer fiber without bulk.

How do I keep wraps from falling apart?

Warm tortilla slightly, layer ingredients evenly, fold bottom first, then sides, and roll tightly. Secure with parchment.

Are these suitable for weight loss?

Yes, averaging 300 calories with balanced macros, they align with CDC recommendations for 1,200-1,500 cal daily deficits.