5 Healthy and Easy Wraps

Looking for a delicious and balanced meal that’s quick to prepare? Wraps are a fantastic choice! Not only are they versatile, but they’re also easy to customize with your favorite ingredients to fit your goals—whether you're aiming for a low-calorie meal or something hearty for dinner. Here are five healthy wrap ideas you can easily whip up at home.

5 Healthy Wrap Recipes for Dinner

Each of these wraps is low-calorie, quick to make, and fully adaptable. Discover all these recipes in the Fitia app, where you can adjust ingredients and quantities and get nutritional info tailored to your preferences.

1. Tuna and Egg Protein Wrap

This low-calorie wrap combines tuna and egg for a protein-packed option that’s perfect for dinner or lunch. Paired with fresh lettuce and tomato, it’s light yet satisfying.

⌛️ Preparation time: 15 minutes

🍽 Number of servings: 1

🔥 Nutritional information per 1 wrap (7.8 oz).

• Calories: 273 kcal
• Protein: 24 g
• Carbohydrates: 23 g
• Fat: 9 g

🍴 Ingredients (for 1 wrap).

• Tuna - Canned in water - ½ can or 2.1 oz (60 g)
• Whole Egg - 1 count or 1.9 oz (55 g)
• Tomato - ¼ count or 1.1 oz (32 g)
• Lettuce - 2 leaf or 0.7 oz (20 g)
• Wheat Tortilla - 1 count or 1.4 oz (40 g)
• Lemon juice - 1 tablespoon or 0.5 oz (15 g)

👨‍🍳 Preparation

1. Boil the egg for 10 minutes, then let it cool and peel.
2. Dice the egg and tomato, and slice the lettuce into thin strips.
3. Drain the tuna and warm the tortilla if desired.
4. Layer the tortilla with tuna, lettuce, tomato, and egg, seasoning with lemon juice, salt, and pepper.
5. Roll up and enjoy!

📲 Open the recipe in Fitia here

2. Turkey Wrap with Yogurt Vinaigrette

This refreshing wrap features lean turkey breast, crisp lettuce, and a creamy yogurt vinaigrette for a low-calorie, high-protein meal

⌛️ Preparation time: 20 minutes

🍽 Number of servings: 1

🔥 Nutritional information per 1 wrap (8.5 oz).

• Calories: 367 kcal
• Protein: 40 g
• Carbohydrates: 24 g
• Fat: 13 g

🍴 Ingredients (for 1 wrap).

• Turkey breast - 5.3 oz or 150 grams (you could replace it with chicken)
• Yogurt - 2 tablespoons or 1.1 oz (30 g - preferably plain or low-fat Greek)
• Olive Oil - 2 teaspoons or 0.2 oz (6 g - preferably extra virgin)
• Lemon juice - 1 tablespoon or 0.5 oz (15 g)
• Garlic - 1/2 clove or 0.2 oz (1 g)
• Soy Sauce or Sillao - 1 teaspoon or 0.2 oz (4 g)
• Lettuce - 1 leaf or 0.4 oz (10 g)
• Tomato - 2 slices or 0.7 oz (20 g)
• Wheat Tortilla - 1 count or 1.4 oz (40 g) 
• Paprika or Paprika Powder - 1/2 tsp or 1 g

👨‍🍳 Preparation

1. Marinate the turkey with olive oil, garlic, paprika, soy sauce, salt, and pepper. Let sit for an hour if possible.
2. Grill the turkey for 8-10 minutes until golden.
3. Mix yogurt, lemon juice, and remaining olive oil for the vinaigrette.
4. Warm the tortilla, then layer with lettuce, turkey, tomato, and vinaigrette.
5. Roll up and serve!

Open the recipe in Fitia here.

3. Beef and Bean Protein Wrap

Get a boost of protein and fiber with this delicious beef and bean wrap, perfect for a filling, balanced meal.

⌛️ Preparation time: 15 minutes

🍽 Number of servings: 1

🔥 Nutritional information per 1 wrap (7.1 oz)

• Calories: 376 kcal
• Protein: 24 g
• Carbohydrates: 34 g
• Fat: 16 g

🍴 Ingredients (for 1 wrap).

• Beef - 2.9 oz  (80 grams - like sirloin)
• Beans - ¼ cup or 1.8 oz (50 g)
• Tomato - ¼ count or 1.1 oz (32 g)
• Lemon Juice - 1 tablespoon or 0.5 oz (15 g)
• Oil - ½ tablespoon or 0.5 oz (5 g)
• Wheat Tortilla - 1 count or 1.4 oz (40 g - you can use corn tortilla as well)
• Optional: Parsley

👨‍🍳 Preparation

1. Heat the oil and cook the beef cubes with salt and pepper for 8-12 minutes.
2. Mix the beans, diced tomato, and lemon juice.
3. Assemble the tortilla with the beef and bean mixture.
4. Roll up and enjoy!

📲 Open the recipe in Fitia here

4. Chicken Wrap with Salad

This healthy wrap is a perfect option for those looking for a light and nutrient-packed meal. The chicken provides lean protein, and the fresh vegetables add fiber and vitamins, making this wrap a complete and balanced choice. Ideal for a quick, low-calorie lunch or dinner.

⌛️ Preparation time: 25 minutes

🍽 Number of servings: 1

🔥 Nutritional information per 1 wrap (6.4 oz)

• Calories: 301 kcal
• Protein: 30 g
• Carbohydrates: 21 g
• Fat: 10 g

🍴 Ingredients (for 1 wrap).

• Chicken Breast - 4.2 oz r 120 grams
• Tomato - 1/4 count or 1.1 oz  (65 g)
• Lettuce - 1 leaf or 0.4 oz 
• Wheat Tortilla - 1 countr or 1.4 oz (40 g - could also be corn)

👨‍🍳 Preparation

1. Heat the oil in a pan over medium heat. Cut the chicken into bite-size pieces and season with salt and pepper. Optional: Add paprika.
2. Once heated, add the chicken and brown on both sides. This will take 2 minutes per side.
3. Then cover, lower the heat and continue cooking until done. Set aside.
4. Meanwhile, cut the tomato into small pieces and the lettuce into strips.
5. Mix the chicken with the vegetables. You can add a few drops of lemon juice.
6. Warm the tortilla in a pan for 30 seconds per side.
7. Fill with the mixture. Roll up and serve.

📲 Open the recipe on Fitia here

At Fitia explore these healthy wraps ideas and find the option that best suits your goals. Download it for free here.

5. Vegan Tofu and Hummus Wrap

For a protein-rich, plant-based wrap, try this tofu and hummus combination with fresh veggies.

⌛️ Prep time: 15 minutes

🍽 Number of servings: 1

🔥 Nutritional information per 2 wrap(s) (12.2 oz).

• Calories: 484 kcal
• Protein: 20 g
• Carbohydrates: 53 g
• Fat: 24 g

🍴 Ingredients (for 2 wrap).

• Tofu - 5.3 z or 150 grams 
• Chickpea hummus - 2 tablespoons or 1.1 oz (30 g)
• Lettuce - 2 leaf or 0.7 oz (20 g)
• Carrot - ¼ medium or 0.5 oz (15 g)
• Avocado - ¼ cup or 0.1 oz (30 g)
• Lemon juice - 1 tablespoon or 0.5 oz (15 g)
• Oil - ½ tablespoon or 0.2 oz (5 g)
• Wheat Tortillas - 2 counts or 2.8 oz (80 g)

👨‍🍳 Preparation

1. While heating the oil in a frying pan over high heat, drain the tofu well and cut it into sticks.
2. When it has come to temperature, incorporate and seal the tofu sticks on all sides (until golden brown).
3. Peel and cut the carrot and avocado into thin strips.
4. Spread the hummus on the tortillas and then place the lettuce leaf and the other prepared ingredients (tofu, avocado and carrot) on top.
5. Season with lemon juice, pepper and salt to taste.
6. Roll up to form the wrap and you're done.

📲 Open the recipe in Fitia here