3 Healthy Lunch Wraps Under 500 Calories
Sticking to your health goals doesn’t mean settling for boring lunches. These healthy lunch wraps are fresh, filling, and built with simple ingredients that deliver real flavor and solid nutrition. Whether you’re packing lunch for work, refueling after a workout, or just need something quick that still feels intentional, wraps are an easy go-to.
Below are three balanced lunch wraps that bring together protein, fiber, and bold flavors — all in an easy, handheld meal that works for real life.
Mediterranean Kale & Citrus Wrap
Bright, fresh, and loaded with fiber, this Mediterranean-inspired wrap hits that perfect savory-citrus balance. It’s a great option when you want something light but energizing.
Ingredients (≈ 1 cup filling)
¼ cup cooked quinoa
¼ cup chopped kale (ribs removed, lightly packed)
¼ cup garbanzo beans, drained & rinsed
2 Tbsp chopped Cara Cara orange
1½ tsp chopped pistachios
1½ Tbsp chopped fresh mint
Dressing
1½ tsp extra-virgin olive oil
½ tsp pomegranate molasses
½ tsp fresh orange juice
⅛ small garlic clove, minced
¼ tsp sumac (reserve a pinch for topping)
⅛ tsp dried mint, crushed
Pinch kosher salt
Freshly ground black pepper, to taste
How to Assemble
Toss quinoa, kale, chickpeas, orange, pistachios, and fresh mint.
Whisk dressing ingredients until combined.
Toss with salad until just coated.
Scoop onto a burrito-size tortilla and wrap tight.
Macros (per ~1 cup filling)
Calories: ~492 kcal
Protein: ~25 g
Carbs: ~53 g
Fat: ~22 g
Fiber: ~14 g
Thai Peanut Chicken Wrap
This wrap brings bold Thai-inspired flavor with serious protein power. Creamy peanut dressing, crunchy veggies, and lean chicken make it a lunchtime favorite.
Salad Ingredients (≈ 1 cup)
½ cup cooked chicken breast, shredded or chopped
¼ cup shredded red cabbage
¼ cup shredded green cabbage
2 Tbsp shredded carrots
2 Tbsp chopped red bell pepper
1 Tbsp chopped green onions
1 Tbsp chopped cilantro
½ Tbsp chopped peanuts (optional garnish)
Spicy Peanut Dressing
Whisk together:
1 Tbsp peanut butter
½ Tbsp soy sauce
½ Tbsp rice vinegar
½ Tbsp honey
½ tsp sesame oil
½ tsp sriracha (to taste)
½ tsp fresh lime juice
½ tsp grated fresh ginger
½ small garlic clove, minced
1–2 tsp warm water (to thin)
How to Assemble
Toss salad ingredients with dressing.
Scoop onto a burrito-size tortilla and wrap.
Macros (per ~1 cup filling)
Calories: ~407 kcal
Protein: ~39 g
Carbs: ~27 g
Fat: ~18 g
Fiber: ~10 g
Pesto Veggie Wrap
Simple, herby, and super satisfying, this wrap is proof that plant-forward lunches can still pack protein and fiber.
Ingredients
⅛ cup chopped broccoli
⅛ cup shredded carrots
⅛ cup sliced cucumber
⅛ cup diced red bell pepper
½ cup shredded kale
¼ cup cannellini beans
2 Tbsp pesto
1 burrito-size tortilla
How to Assemble
Toss veggies, kale, and beans together.
Spread pesto evenly over tortilla.
Add veggie mixture, roll, and enjoy.
Macros (per wrap)
Calories: ~430 kcal
Protein: ~23 g
Carbs: ~35 g
Fat: ~24 g
Fiber: ~12 g
Why We Love Healthy Lunch Wraps
Healthy lunch wraps are:
Easy to prep ahead
Portable for work, hikes, or road trips
Customizable to your macros and cravings
A great way to pack protein + veggies into one satisfying meal
Keep Lunch Simple (and Satisfying)
These three healthy lunch wraps are proof that lunch can be both nourishing and crave-worthy. Each one is built around whole ingredients, bold flavors, and balanced macros to help keep energy steady and hunger in check through the afternoon.
They’re easy to customize, great for meal prep, and perfect for busy days when you still want to eat well without overthinking it. Pair them with a side of fruit, crunchy veggies, or enjoy them on their own — either way, they make healthy lunches feel doable and delicious.
Blue Slate tip: Choosing a high-protein, better-for-you tortilla helps turn these wraps into meals that truly go the distance.
