High-Protein Wraps: 6 Lunch Ideas With 30 g+ Protein
Wraps are the fastest high-protein lunch there is. Five minutes, no cooking needed, and you can eat them at your desk.
The trick: most wraps are mostly bread and sauce. Load the filling with protein instead and a wrap easily hits 30 g.
Tired of searching for recipes every time?
The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · $17.00
Get it – $17.00 → Look insideWritten by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).
Need more than wraps? The 4-Week Muscle-Building Meal Plan plans every meal with 3 calorie levels and a shopping list. Or grab The High-Protein Cookbook.
The formula
- 1 large tortilla (wholegrain or high-protein versions add a few grams)
- 1 main protein of 100 to 150 g
- 1 protein sauce: Greek yogurt, cottage cheese or hummus instead of mayo
- Crunch: lettuce, cucumber, peppers, red onion
Free: Mini Cookbook with 15 high-protein recipes
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1. Chicken Caesar wrap
120 g sliced cooked chicken, romaine, parmesan and a dressing of Greek yogurt, lemon, garlic and a little mustard. Roughly 40 g protein.
2. Tuna crunch wrap
One can of tuna mixed with Greek yogurt, sweetcorn, red onion and a pinch of chilli. Roughly 35 g protein. More ways to use a can: 8 high-protein tuna recipes.
3. Egg and cottage cheese breakfast wrap
Three scrambled eggs, 80 g cottage cheese, spinach and salsa. Roughly 30 g protein. Works for breakfast or lunch.
4. Turkey, hummus and feta wrap
100 g turkey slices, two tablespoons of hummus, 30 g feta, cucumber and rocket. Roughly 30 g protein.
5. Spicy bean and halloumi wrap
Half a can of black beans mashed with spices, 60 g grilled halloumi, peppers and a spoon of yogurt. Roughly 30 g protein. No meat needed.
6. Leftover chicken fajita wrap
Use leftovers from a fajita traybake (see high-protein chicken recipes) with salsa and yogurt. Roughly 40 g protein.
Meal prep tip
Prepare fillings in containers and assemble the wraps fresh. Pre-rolled wraps go soggy after a day. For more no-microwave options, see high-protein lunches for work. Tired of wraps? High-protein rice bowls use the same fillings and keep for days.
How many grams should your lunch have? The free protein calculator shows your target per meal.
More lunches like these: The High-Protein Cookbook, with protein and calories for every recipe.
Free: 10 High-Protein Foods Worth Building Meals Around.
The High-Protein Cookbook
Every recipe in one PDF – sorted by meal, instantly by email.
- ✔ Protein and calories for every recipe
- ✔ Shopping lists and meal prep tips
- ✔ Most recipes under 20 minutes, no protein powder needed
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Tip: add the Breakfast Blueprint + 4-Week Meal Plan and save 30% on all three. Get all 3 with 30% off →
Protein values are approximate and vary by brand and portion. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.
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