12 Healthy Wraps and Lettuce Wraps That Make Lunch Exciting Again

Are you tired of the same sad sandwich every day? Healthy wraps are the easy fix. They are quick to make, simple to pack and endlessly flexible. Crunchy lettuce cups, soft tortillas and delicate rice paper can hold almost any filling you love, from spicy beef to falafel to tuna salad. Many of these are perfect for meal prep, so lunch is ready before the week even starts. Every slide comes with a recipe. For more lunch inspiration, see these high protein meal prep lunches. Which one will you pack tomorrow? Let us roll..

Asian Chicken Lettuce Wraps, the Healthy Wraps Everyone Orders

These lettuce wraps taste just like the famous restaurant version, but they are lighter and ready in 20 minutes. Ground chicken cooks with garlic, ginger, water chestnuts and a sweet and savory sauce. Spoon it into crisp butter lettuce cups and top with green onion and crushed peanuts. They are fun to eat with your hands, and kids love building their own at the table.

You will need: 1 pound ground chicken, 1 tablespoon oil, 3 garlic cloves, 1 tablespoon grated ginger, 1 can water chestnuts, 3 green onions, 3 tablespoons hoisin sauce, 2 tablespoons soy sauce, 1 tablespoon rice vinegar, 1 teaspoon sesame oil, 1 head butter lettuce, crushed peanuts.

How to make it: Heat oil in a large pan and brown the chicken for 6 minutes. Add garlic and ginger for 1 minute. Stir in chopped water chestnuts, hoisin, soy sauce, vinegar and sesame oil and cook 2 minutes. Add green onions. Spoon into lettuce cups and top with peanuts.

Korean Beef Lettuce Wraps

Korean beef is sweet, savory and a little spicy, and it tastes amazing in a cool, crunchy lettuce cup. Ground beef cooks in minutes with soy sauce, brown sugar, garlic and gochujang chili paste. Add a spoon of rice, quick pickled cucumbers and sesame seeds. Quick poll: how spicy do you like it? A) mild B) medium C) hot D) extra hot.

You will need: 1 pound ground beef, 3 garlic cloves, 1/4 cup soy sauce, 2 tablespoons brown sugar, 1 tablespoon gochujang, 1 teaspoon sesame oil, lettuce leaves, cooked rice, cucumber, sesame seeds, green onions.

How to make it: Brown the beef and drain the fat. Add garlic for 1 minute. Stir in soy sauce, sugar, gochujang and sesame oil and simmer 3 minutes. Fill lettuce leaves with a little rice and beef. Top with cucumber, sesame seeds and green onions.

Chicken Salad Lettuce Cups, Healthy Wraps for Meal Prep

This chicken salad uses Greek yogurt in place of most of the mayo, so it is creamy and high in protein. Grapes add sweetness and celery adds crunch. Scoop it into lettuce cups for a light lunch with no bread at all. It keeps well for three days in the fridge, which makes it one of the easiest healthy wraps for meal prep.

You will need: 2 cups cooked chopped chicken, 1/2 cup Greek yogurt, 1 tablespoon mayo, 1 teaspoon Dijon, 1 celery stalk, 1/2 cup halved grapes, 2 tablespoons chopped pecans, salt, pepper, romaine or butter lettuce.

How to make it: Stir yogurt, mayo, Dijon, salt and pepper in a bowl. Add chicken, diced celery, grapes and pecans and mix well. Chill 15 minutes. Spoon into lettuce leaves and serve.

Fresh Rice Paper Rolls With Peanut Sauce

Vietnamese fresh rolls, or goi cuon, are light, crunchy and full of color. Soft rice paper wraps around rice noodles, shrimp or tofu, fresh herbs and crisp vegetables. The creamy peanut dipping sauce is the best part. Rolling takes a little practice, but even the messy ones taste great. Have you ever rolled your own?

You will need: 8 rice paper sheets, 2 ounces rice noodles, 16 cooked shrimp or 1 block tofu, 1 carrot, 1 cucumber, lettuce, mint and cilantro. Sauce: 3 tablespoons peanut butter, 1 tablespoon hoisin, 1 tablespoon lime juice, 1 teaspoon soy sauce, warm water.

How to make it: Cook the noodles and cut the vegetables into thin sticks. Dip one rice paper sheet in warm water for 10 seconds. Lay it flat and add lettuce, noodles, vegetables, herbs and shrimp. Fold the sides in and roll up tightly. Whisk the sauce with warm water until smooth.

Rainbow Veggie Healthy Wraps

Eat the rainbow in one wrap. Red pepper, orange carrot, yellow corn, green spinach and purple cabbage are layered over a creamy hummus spread. These healthy wraps look so pretty when you slice them in half, and they are great for kids who like bright food. Wrap them tightly in parchment for lunch boxes. Which color would you add more of?

You will need: 2 large whole wheat tortillas, 1/2 cup hummus, 1 cup spinach, 1/2 red pepper, 1 carrot, 1/2 cup corn, 1 cup shredded purple cabbage, 1/2 avocado, salt, lemon juice.

How to make it: Spread hummus over each tortilla. Layer spinach, thin pepper strips, grated carrot, corn, cabbage and avocado down the center. Season with salt and a squeeze of lemon. Fold the sides in and roll tightly. Slice in half on an angle.

Baked Falafel Wraps

Falafel is a Middle Eastern street food made from chickpeas, herbs and spices. Baking instead of frying makes it lighter, and it still gets a crispy outside. Tuck the falafel into warm flatbread with tomatoes, cucumber, pickles and a drizzle of tahini sauce. It is one of the most filling healthy wraps, plant based and tasting like a food truck favorite.

You will need: 1 can chickpeas, 1 small onion, 2 garlic cloves, 1/2 cup parsley, 1 teaspoon cumin, 1 teaspoon coriander, 3 tablespoons flour, salt, olive oil, 4 flatbreads, tomato, cucumber, pickles, tahini sauce.

How to make it: Heat the oven to 400 F. Pulse chickpeas, onion, garlic, parsley, spices, flour and salt until chunky. Shape into small patties and brush with oil. Bake 25 minutes, flipping once. Fill flatbreads with falafel, vegetables and tahini sauce.

Sheet Pan Chicken Shawarma Wrap

Shawarma usually cooks on a spinning spit, but you can get that bold flavor at home on a sheet pan. Chicken thighs marinate in yogurt, lemon, garlic and warm spices, then roast until charred at the edges. Wrap it in pita with a garlic yogurt sauce, tomatoes and onions. Quick poll: what is your favorite wrap filling? A) chicken B) beef C) falafel D) tuna.

You will need: 1 1/2 pounds boneless chicken thighs, 1/2 cup yogurt, 2 tablespoons lemon juice, 3 garlic cloves, 2 teaspoons cumin, 1 teaspoon paprika, 1/2 teaspoon cinnamon, salt, pita or flatbread, tomato, onion, garlic yogurt sauce.

How to make it: Mix yogurt, lemon, garlic and spices and coat the chicken. Marinate at least 30 minutes. Roast at 425 F for 25 minutes. Slice thin. Fill warm pita with chicken, tomato, onion and garlic sauce. Roll up tightly.

Crunchy Tuna Salad, Healthy Wraps in Five Minutes

Canned tuna is cheap, packed with protein and ready in seconds. Mix it with Greek yogurt, lemon and crunchy vegetables like purple cabbage and celery for a fresh tuna salad. Roll it into a tortilla with greens for a lunch that keeps you full until dinner. Would you add a little hot sauce?

You will need: 1 can tuna, 2 tablespoons Greek yogurt, 1 teaspoon mustard, 1 tablespoon lemon juice, 1 celery stalk, 1/2 cup shredded purple cabbage, salt, pepper, 1 large tortilla, a handful of greens.

How to make it: Drain the tuna and mix it with yogurt, mustard and lemon. Stir in diced celery, salt and pepper. Lay greens and cabbage on the tortilla. Spoon tuna salad on top. Fold the sides in, roll up and cut in half.

Hummus and Roasted Veggie Healthy Wraps

Leftover roasted vegetables are perfect for wraps. Zucchini, peppers and eggplant get sweet and soft in the oven, then pair with a thick layer of hummus and a little feta. It is a vegetarian wrap that does not feel light at all. Make a big tray of roasted veggies on Sunday and enjoy these healthy wraps all week.

You will need: 1 zucchini, 1 red pepper, 1 small eggplant, 2 tablespoons olive oil, salt, pepper, 1/2 cup hummus, 1/4 cup feta, 2 large tortillas, spinach.

How to make it: Slice the vegetables and toss with oil, salt and pepper. Roast at 425 F for 25 minutes. Spread hummus on the tortillas. Add spinach, roasted vegetables and feta. Roll tightly and slice.

Grilled Veggie Spinach Tortilla Wrap

Spinach tortillas add a fun green color to lunch. Fill them with grilled vegetables, black beans and a little cheese for a Mexican inspired wrap. Toast it in a dry pan for a minute on each side so it gets warm and slightly crispy. It is quick, colorful and great for busy weekdays. Do you prefer your wraps warm or cold?

You will need: 2 spinach tortillas, 1 cup grilled or sauteed peppers and onions, 1/2 cup black beans, 1/4 cup shredded cheese, 2 tablespoons salsa, 2 tablespoons Greek yogurt, cilantro.

How to make it: Warm the vegetables and beans together in a pan. Spread yogurt and salsa on each tortilla. Add the vegetable mix, cheese and cilantro. Roll tightly and toast seam side down in a dry pan for 1 minute per side.

Baked Vegetable Spring Rolls

Spring rolls are usually deep fried, but baking them makes a lighter, still crispy snack. Cabbage, carrots, mushrooms and glass noodles are seasoned with soy and ginger and rolled in thin wrappers. Brush them with a little oil and bake until golden. Serve with sweet chili sauce. These are great for parties and freeze well too.

You will need: 12 spring roll wrappers, 2 cups shredded cabbage, 1 carrot, 1 cup sliced mushrooms, 1 ounce glass noodles, 2 green onions, 1 tablespoon soy sauce, 1 teaspoon grated ginger, 1 teaspoon sesame oil, oil for brushing.

How to make it: Soak the noodles and cut them short. Stir fry the vegetables for 3 minutes with ginger, soy and sesame oil. Mix with noodles and cool. Roll 2 tablespoons of filling in each wrapper, sealing with water. Brush with oil and bake at 400 F for 20 minutes, turning once.

Grilled Chicken Caesar Wrap

The Caesar salad you love, rolled into a wrap you can take anywhere. Grilled chicken, crisp romaine and parmesan get tossed in a light yogurt Caesar dressing. It is one of the most popular healthy wraps in delis everywhere, and making it at home lets you go lighter on the dressing. Quick poll: what makes a wrap great? A) the sauce B) the filling C) the crunch D) a toasted tortilla.

You will need: 2 grilled chicken breasts, 3 cups chopped romaine, 1/4 cup parmesan, 2 large tortillas. Dressing: 1/4 cup Greek yogurt, 1 tablespoon mayo, 1 tablespoon lemon juice, 1 garlic clove, 1 teaspoon Dijon, pepper.

How to make it: Whisk the dressing ingredients. Slice the chicken. Toss romaine, chicken and parmesan with the dressing. Divide between the tortillas. Fold in the sides, roll tightly and cut in half.