These Healthy Lunch Wraps are a vibrant, flavor-packed solution for busy days, ready in just 30 minutes. Crisp veggies, creamy avocado, and tender grilled chicken come together in a soft whole-grain wrap, offering a satisfying crunch in every bite. Perfectly balanced with a zesty lime dressing, they’re light yet filling, making them ideal for a midday boost.
With fresh, wholesome ingredients, these wraps are as nourishing as they are delicious. The combination of textures—juicy tomatoes, crisp lettuce, and smooth hummus—creates a delightful harmony. Whether you’re meal prepping or whipping up a quick lunch, these wraps are a tasty way to stay energized and inspired.
Ingredients for Healthy Lunch Wraps
- For the Dijon Mustard Vinaigrette:
- ¾ cup extra-virgin olive oil
- ¼ cup white wine vinegar
- ¼ cup fresh lemon juice (about 1 large lemon)
- 3 tablespoons Dijon mustard
- 2 tablespoons honey (or maple syrup for a vegan option)
- 1 garlic clove, minced
- ½ teaspoon sea salt
- ¼ cup grated Parmesan cheese (optional, omit for vegan)
- For the Wraps:
- 2 cups cooked chickpeas, drained and rinsed (or canned, drained well)
- ¼ teaspoon sea salt
- Freshly ground black pepper, to taste
- 3 curly kale leaves, stemmed and finely chopped
- 6 Brussels sprouts, thinly sliced
- ½ cup thinly sliced radicchio (or substitute with red cabbage)
- 1 ripe avocado, sliced
- Grated Parmesan cheese (optional, omit for vegan)
- 4 extra-large tortillas (whole wheat or gluten-free, if preferred)
Step-by-Step Instructions
- Make the Dressing: In a blender, combine the olive oil, white wine vinegar, lemon juice, Dijon mustard, honey, garlic, sea salt, and Parmesan cheese (if using). Blend on high until creamy and emulsified, about 30 seconds. Set aside.
- Prepare the Chickpea Filling: In a small bowl, use a potato masher to mash the chickpeas with ¼ cup of the prepared dressing, ¼ teaspoon sea salt, and several grinds of black pepper. Mash until the chickpeas are slightly chunky but well combined.
- Toss the Salad Mixture: In a medium bowl, combine the chopped kale, sliced Brussels sprouts, and radicchio. Add ⅓ cup of the dressing and toss until the vegetables are evenly coated.
- Assemble the Wraps: Lay out the tortillas on a clean surface. Divide the chickpea mixture evenly among the tortillas, spreading it in the center. Top with the salad mixture, avocado slices, and a sprinkle of Parmesan cheese (if using).
- Fold and Roll: Fold the left and right sides of the tortilla over the filling. Fold the bottom flap up and over the filling, then roll the wrap tightly to close. Wrap each in foil for easy handling.
- Serve: Slice the wraps in half crosswise and serve with the remaining dressing on the side for dipping. Enjoy immediately or pack for a fresh, on-the-go lunch!
Customize Your Wrap with Creative Toppings
Add extra flavor and texture to your wraps with toppings like crumbled feta, toasted sunflower seeds, or pickled red onions. For a spicy kick, drizzle with sriracha or sprinkle with crushed red pepper flakes. These small additions can make your wraps even more exciting!
Perfect Pairings for a Complete Meal
Serve your wraps with a side of sweet potato fries, fresh fruit salad, or a handful of mixed nuts for a balanced lunch. If you’re hosting, pair them with a refreshing sparkling water with lemon or a light iced tea for a satisfying meal.
Make-Ahead Tips for Busy Days
Prepare the dressing and chop the veggies up to 2 days in advance to save time. Store the dressing in a sealed jar and the veggies in airtight containers. When ready to eat, simply assemble the wraps for a quick and healthy lunch option.
Swap It Up: Recipe Variations
Try swapping chickpeas for mashed white beans or lentils for a different protein source. Use spinach or arugula instead of kale, or replace the tortillas with collard green leaves for a low-carb alternative. The possibilities are endless!
Storage and Reheating Made Easy
Wrap leftovers tightly in foil or place them in an airtight container. Store in the fridge for up to 2 days. To reheat, unwrap and warm in a skillet over medium heat for a few minutes, or enjoy them cold for a refreshing meal.
Healthy Lunch Wraps
Ingredients
Dijon Mustard Vinaigrette
- ¾ cup extra-virgin olive oil
- ¼ cup white wine vinegar
- ¼ cup fresh lemon juice
- 3 tablespoons Dijon mustard
- 2 tablespoons honey
- 1 garlic clove
- ½ teaspoon sea salt
- ¼ cup grated Parmesan cheese optional
For the Wraps
- 2 cups cooked chickpeas drained and rinsed
- ¼ teaspoon sea salt
- Freshly ground black pepper
- 3 curly kale leaves stemmed and finely chopped
- 6 Brussels sprouts thinly sliced
- ½ cup thinly sliced radicchio
- 1 ripe avocado sliced
- Grated Parmesan cheese optional
- 4 extra-large tortillas
Instructions
- Make the dressing. In a blender, combine the oil, vinegar, lemon juice, mustard, honey, garlic, salt, and cheese, if desired. Blend until creamy and emulsified.
- Make the wrap fillings. In a small bowl, use a potato masher to mash the chickpeas with ¼ cup of the dressing, the salt, and several grinds of pepper.
- In a medium bowl, toss the kale, Brussels sprouts, and radicchio with ⅓ cup of the dressing.
- Assemble the wraps: Divide the chickpea mixture, salad mixture, avocado, and cheese, if using, among the tortillas. Fold the left and right sides of the tortilla over the filling. Fold the bottom flap of the tortilla up and over the filling and roll the wrap closed. Wrap in foil, slice in half crosswise, and serve with the remaining dressing on the side for dipping.