15 Healthy Wrap Recipes for Weight Loss (under 400 Calories)

Fast, flavor-packed wraps for busy days—lean protein, fiber, and bold sauces that keep you full while staying under 400 calories.

Most “healthy lunches” taste like sadness wrapped in spinach. Not today. These wraps hit the sweet spot: big flavor, real satiety, and smart calories so you can lean out without losing your mind. Every combo follows a proven formula—high protein, high fiber, low fuss—so you can eat like a grown-up and still feel like you’re cheating. Ready to upgrade lunch and stop counting every crumb?

The Secret Behind This Recipe

The blueprint is simple: build volume with veggies, anchor it with 20–35g protein, and cap calories with a smart wrap and light sauces. Add an acid (lemon, vinegar, salsa) to brighten flavor and cut the need for extra oil. Keep fats strategic—think 1–3 tsp of avocado, pesto, or tahini—so you get satiety without spending half your calories on sauce.

The sweet spot per wrap: 300–390 calories, 20–35g protein, and 8–12g fiber. That combo holds you for hours, stabilizes energy, and keeps cravings quiet. FYI, you’ll see bold flavors everywhere here: herbs, spices, pickles, and citrus work overtime while your macros stay tight.

Ingredients Breakdown

Wrap Bases

• 8–9” whole-grain tortilla (90–120 cal): balanced texture and fiber.
• High-fiber/low-carb tortilla (50–80 cal): clutch for bigger fillings while keeping calories low.
• Collard leaves or large romaine: zero-refined grains, crispy, great for keto or gluten-free.
• Nori sheets: sushi-style wraps with minimal calories.

Lean Proteins

• Chicken breast (3–4 oz)
• Turkey breast (3–4 oz)
• Tuna in water (3–4 oz)
• Egg whites (3–4 large)
• Shrimp (3–4 oz)
• Tofu, extra-firm (3–4 oz)
• Black beans/chickpeas (1/2 cup)
• Smoked salmon (2–3 oz)
• Lean roast beef (3–4 oz)
• Nonfat Greek yogurt (1/4–1/3 cup) as creamy protein booster.

Crunchy & Juicy Veg

• Leafy greens: spinach, romaine, arugula
• Hydrating crunch: cucumber, celery, cabbage, carrots
• Color & bite: tomatoes, bell peppers, red onion, jalapeño
• Extras: corn (2–3 tbsp), pickles, capers, olives (go light)

Flavor Boosters (Use Lightly)

• Salsa, hot sauce, lemon juice: low-cal punch.
• Hummus, tahini, pesto: 1–2 tbsp max.
• Greek yogurt with herbs: creamy and protein-rich.
• BBQ, teriyaki, buffalo sauces: choose low-sugar/low-sodium.
• Avocado: 1–3 tsp for healthy fats.

Featured Combos (Ingredients for Each Wrap)

1) Grilled Chicken & Avocado Crunch

• High-fiber tortilla
• 3.5 oz grilled chicken
• 1–2 tsp avocado
• Spinach, shredded cabbage
• Lime juice, chili powder

2) Turkey, Cranberry & Spinach

• Whole-grain tortilla
• 4 oz sliced turkey breast
• 1 tbsp light cranberry sauce
• Spinach, red onion
• 1 tbsp nonfat Greek yogurt

3) Tuna, Cucumber & Lemon-Dill

• High-fiber tortilla
• 3.5 oz tuna (water-packed)
• 1 tbsp Greek yogurt + dill + lemon
• Cucumber, celery

4) Hummus & Veggie Rainbow (V)

• Whole-grain tortilla
• 2 tbsp hummus
• Bell peppers, carrots, cucumber
• Arugula, lemon

5) Egg White, Feta & Tomato

• High-fiber tortilla
• 4 egg whites (scrambled)
• 1 tbsp feta
• Tomato, spinach

6) Black Bean, Corn & Salsa (V)

• Whole-grain tortilla
• 1/2 cup black beans
• 2 tbsp corn
• 2–3 tbsp salsa
• Cilantro

7) Smoked Salmon, Yogurt & Capers

• High-fiber tortilla
• 2.5–3 oz smoked salmon
• 2 tbsp Greek yogurt
• Capers, cucumber, dill

8) BBQ Chicken & Slaw Light

• Whole-grain tortilla
• 3.5 oz chicken
• 1 tbsp light BBQ sauce
• Shredded cabbage + vinegar

9) Teriyaki Tofu & Sesame Veg (V)

• High-fiber tortilla
• 4 oz tofu (seared)
• 1 tbsp low-sugar teriyaki
• Cabbage, carrot, scallion, sesame seeds

10) Buffalo Turkey & Celery

• Whole-grain tortilla
• 4 oz turkey
• 1–2 tsp buffalo sauce
• Celery, romaine
• 1 tbsp Greek yogurt

11) Pesto Chicken & Tomato

• High-fiber tortilla
• 3.5 oz chicken
• 1 tsp pesto
• Tomato, arugula

12) Falafel Lite with Tahini (V)

• Whole-grain tortilla
• 2–3 baked falafel (small)
• 1 tsp tahini + lemon
• Tomato, cucumber

13) Greek Chickpea & Tzatziki (V)

• High-fiber tortilla
• 1/2 cup chickpeas
• 2 tbsp light tzatziki (yogurt-based)
• Cucumber, tomato, oregano

14) Roast Beef, Arugula & Horseradish

• Whole-grain tortilla
• 3.5 oz lean roast beef
• 1 tbsp Greek yogurt + horseradish
• Arugula, red onion

15) Salsa Verde Shrimp & Avocado

• High-fiber tortilla
• 3.5 oz shrimp
• 1–2 tsp avocado
• 2 tbsp salsa verde
• Romaine

How to Make It – Instructions

1. Grilled Chicken & Avocado Crunch: Warm the tortilla, layer chicken, greens, cabbage, and a squeeze of lime. Add avocado, dust with chili powder, fold tight. Approx. 360 cal.
2. Turkey, Cranberry & Spinach: Spread yogurt, add turkey, spinach, and red onion. Dot cranberry sauce, roll up. Sweet-tart without the sugar bomb. Approx. 340 cal.
3. Tuna, Cucumber & Lemon-Dill: Mix tuna with yogurt, lemon, and dill. Pile on cucumber and celery, wrap snug. Clean, bright, high protein. Approx. 330 cal.
4. Hummus & Veggie Rainbow (V): Swipe hummus, stack peppers, carrots, cucumber, and arugula. Squeeze lemon and wrap. Crunch city. Approx. 310 cal.
5. Egg White, Feta & Tomato: Scramble egg whites, add to wrap with feta, tomato, and spinach. Fold and pan-sear 60 seconds for extra toast. Approx. 320 cal.
6. Black Bean, Corn & Salsa (V): Toss beans, corn, and salsa with cilantro. Load the wrap and fold. Big fiber, big satiety. Approx. 360 cal.
7. Smoked Salmon, Yogurt & Capers: Spread yogurt, layer salmon, cucumber, dill, and capers. Roll carefully (those capers run wild). Approx. 350 cal.
8. BBQ Chicken & Slaw Light: Mix shredded cabbage with vinegar and pinch of salt. Add chicken with BBQ sauce, pile slaw, wrap. Tangy and lean. Approx. 370 cal.
9. Teriyaki Tofu & Sesame Veg (V): Sear tofu, toss with low-sugar teriyaki. Add cabbage, carrot, scallion, and sesame. Wrap tight. Approx. 360 cal.
10. Buffalo Turkey & Celery: Combine turkey with buffalo sauce. Add celery and romaine, finish with a dollop of yogurt. Fold, then smirk. Approx. 330 cal.
11. Pesto Chicken & Tomato: Lightly coat chicken with pesto, add tomato and arugula. Wrap and press 30 seconds for warmth. Approx. 350 cal.
12. Falafel Lite with Tahini (V): Add baked falafel, drizzle thin tahini-lemon, plus tomato and cucumber. Wrap and go. Approx. 380 cal.
13. Greek Chickpea & Tzatziki (V): Stir chickpeas with oregano, add cucumber, tomato, and tzatziki. Roll snug. Fresh and filling. Approx. 340 cal.
14. Roast Beef, Arugula & Horseradish: Mix yogurt with horseradish, spread, then add beef, arugula, and onion. Fold tight for a deli vibe without the deli calories. Approx. 370 cal.
15. Salsa Verde Shrimp & Avocado: Sauté shrimp quickly, add to wrap with romaine, salsa verde, and avocado. Wrap before you eat all the shrimp straight from the pan. Approx. 360 cal.

Storage Instructions

Meal-prep components, not soggy wraps. Store cooked proteins and chopped veg separately in airtight containers for 3–4 days. Keep sauces in mini jars so flavor stays fresh.

If you must pre-assemble, use sturdy greens (cabbage, romaine), skip watery veg (tomatoes), and wrap in parchment. Refrigerate and eat within 24 hours. Lettuce or collard wraps do best when assembled same day—nobody enjoys a wilted leaf, right?

Benefits of This Recipe

• Under 400 calories: Tight portion control without tiny portions.
• High protein (20–35g): Better appetite control and muscle retention.
• High fiber (8–12g): Volume and gut-friendly carbs keep you full.
• Fast assembly: Most wraps come together in 5–10 minutes.
• Customizable: Swap proteins, change sauces, keep results.
• Budget-friendly: Beans, eggs, and canned tuna keep costs down.

Common Mistakes to Avoid

• Over-saucing: Two tablespoons of mayo turns “healthy” into “nap time.” Keep sauces light.
• Ignoring fiber: Low-fiber wraps = hungry in an hour. Choose whole-grain or high-fiber bases.
• Skipping acid: Add lemon, vinegar, or salsa for flavor that doesn’t cost calories.
• Watery veggies: Pat tomatoes and cukes dry to prevent soggy wraps.
• Too-big tortillas: Oversized wraps quietly add 150+ calories. Stick to 8–9”.
• Unbalanced macros: Aim for protein + fiber + veg every time. No freelancing.

Alternatives

• Gluten-free: Use GF tortillas, collard leaves, or lettuce cups.
• Keto/low-carb: Collard or romaine wraps; bump protein; add 1–2 tsp olive oil if needed.
• Plant-based: Choose tofu, beans, chickpeas, or baked falafel; swap Greek yogurt for soy yogurt.
• Dairy-free: Replace yogurt/tzatziki with tahini-lemon or hummus.
• Low-sodium: Pick low-salt sauces, rinse canned beans, and go light on smoked salmon/capers.
• Heat lovers: Add jalapeño, chili flakes, or hot sauce (nearly calorie-free and fun).

FAQ

How do I keep these wraps under 400 calories without feeling hungry?

Use a high-fiber wrap, pack in crunchy veg for volume, and aim for 20–35g protein. Add an acidic flavor (lemon, pickles, salsa) so taste feels big while calories stay small.

What’s the best wrap to buy for weight loss?

Pick an 8–9” whole-grain or high-fiber/low-carb tortilla with at least 8g fiber and around 80–120 calories. Skip giant burrito-sized wraps; they burn your calorie budget fast.

Can I make these gluten-free or keto?

Yes. Swap tortillas for collard leaves, romaine, or nori. For keto, lean into protein and non-starchy veg, and add a teaspoon of olive oil or avocado for satiety without breaking the bank.

How far ahead can I prep?

Cook proteins and chop veg up to 3–4 days ahead. Assemble wraps within 24 hours of eating for best texture. Keep sauces separate until game time.

Are these wraps good post-workout?

Absolutely. A 30g protein wrap with fiber-rich carbs supports recovery while keeping calories tight. Add a piece of fruit if you need extra carbs.

Can I freeze wraps?

Freeze cooked proteins, not assembled wraps (the veg gets mushy). If you must, freeze simple combos (chicken + spinach), then add fresh veggies after reheating.

The Bottom Line

You don’t need bland salads or tiny portions to lose weight. Build smarter wraps—protein-forward, fiber-loaded, and flavor-bright—and keep each one under 400 calories. IMO, this is the simplest lunch upgrade you’ll actually stick with. Pick two or three favorites, prep the parts, and watch your results compound—no spreadsheet required.