Easy Recipes for Lite Lunch Wraps You Can Bring to Work

Packing a lunch doesn’t have to be messy and stressful. Bringing your own lunch to work does take planning and preparation, but it can reap great rewards, especially if what you pack is something you’ll look forward to eating. Not only are packed lunches generally healthier and less expensive than those you buy out, they also give you the liberty to prepare exactly what you want for your middle meal that day, and they come with customizing capabilities. And if wraps and sandwiches are your lunch of choice, you’re in luck, because today we’re highlighting the seven best lite lunch wraps you can easily pack and bring to work. If you can’t avoid lunch takeout because you have a case of the soggy salad woes, try one of these homemade wraps instead and give yourself something to look forward to for your break hour.

1. Grilled Veggie and Hummus Wrap

cooking vegetables

Cooking vegetables | Thinkstock

Our first recipe comes from Cooking Light and it’s for a grilled veggie and hummus wrap. Just because you’re not packing a salad for lunch doesn’t mean you can’t eat healthy, and this whole-grain wrap proves it. Bursting with bright veggies and savory hummus, this wrap will fill you up without filling you out, and it will leave room for other treats throughout the day. Make this recipe and you’ll have lunches to last you 4 work days.


  • 4 slices red onion
  • 1 red bell pepper, seeded and quartered
  • 1 eggplant, cut into ½-inch-thick slices
  • 2 tablespoons olive oil, divided
  • ¼ cup chopped fresh flat-leaf parsley
  • ⅛ teaspoon kosher salt
  • 1  container plain hummus
  • 4 whole-grain flatbreads
  • ½ cup crumbled feta cheese

Directions: Heat a large grill pan over medium-high heat. Brush onion, bell pepper, and eggplant with 1 tablespoon oil. Add onion and bell pepper to pan; cook 3 minutes on each side or until grill marks appear. Remove from pan. Add eggplant to pan; cook 3 minutes on each side or until grill marks appear. Remove from pan; coarsely chop vegetables.

Combine vegetables, remaining 1 tablespoon oil, parsley, and salt; toss to combine. Spread ¼ cup hummus over each flatbread, leaving a ½-inch border around edges. Divide vegetables over each flatbread; top each serving with 2 tablespoons cheese. Roll up wraps, and cut diagonally in half.

2. Spicy Tuna Wrap

Spicy tuna lite lunch wraps

Spicy tuna lite lunch wraps | iStock.com

Next up is not a vegetarian wrap, but one that will appease pescetarians. This spicy tuna wrap from Kitchen Daily seems like a sophisticated lunch to bring to your desk job, but it’s actually quite simple to make thanks to the help of canned tuna. Instead of enjoying your tuna straight from the tupperware and enduring the stares of coworkers everywhere, hide the fish in a whole-grain wrap and enjoy your omega 3s inside some carbs. This recipe also serves 4.


  • 2 (5- to 6-ounce) cans chunk light tuna, drained
  • ⅓ cup low-fat mayonnaise
  • 1 tablespoon hot sauce
  • 1 scallion, chopped
  • 2 cups cooked brown rice, cooled
  • 2 tablespoons rice vinegar
  • 4 (10-inch) whole-grain wraps
  • 3 cup watercress
  • 1 ripe avocado, cut into 16 slices
  • 1 small carrot, cut into matchsticks
  • reduced-sodium soy sauce for dipping

Directions:Combine tuna, mayonnaise, hot sauce and scallion in a medium bowl. Combine rice and vinegar in a small bowl.

Spread one-fourth of the tuna mixture over a wrap. Top with ½ cup rice, ¾ cup watercress, 4 avocado slices, and ¼ of the carrot matchsticks. Roll up and cut the wrap in quarters or in half. Repeat with the remaining filling and wraps. Serve with soy sauce for dipping, if desired.

3. Buffalo Chicken Wrap

buffalo chicken wrap

Buffalo chicken wrap | iStock.com

For our poultry lovers, we’re highlighting this buffalo chicken wrap recipe from Eating Well. We told you packed lunches could be fun, and this one can also be hot, depending how heavy-handed you go on the sauce. Prepare your work lunches ahead of time by constructing these buffalo chicken wraps, and you won’t regret it. You might have some jealous coworkers on your hands, but these will be worth it.


  • 2 tablespoons hot pepper sauce
  • 3 tablespoons white vinegar, divided
  • ¼ teaspoon cayenne pepper
  • 2 teaspoons extra-virgin olive oil
  • 1 pound chicken tenders
  • 2 tablespoons reduced-fat mayonnaise
  • 2 tablespoons nonfat plain yogurt
  • Freshly ground pepper, to taste
  • ¼ cup crumbled blue cheese
  • 4 (8-inch) whole-wheat tortillas
  • 1 cup shredded romaine lettuce
  • 1 cup sliced celery
  • 1 large tomato, diced

Directions: Whisk hot pepper sauce, 2 tablespoons vinegar, and cayenne pepper in a medium bowl. Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.

Whisk mayonnaise, yogurt, pepper, and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.

To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.

4. Steak Sandwich Wrap

Steak sandwich wrap

Steak sandwich wrap | iStock.com

Red meat performs well in wraps, too, and this wrap recipe from Martha Stewart yields a sandwich that you’d likely hand over the big bucks to buy if dining out. Try your hand at these steak sandwich wraps and prepare to have the best lunch in the staff kitchen. Stuffed with steak, bacon, Parmesan cheese, and Greek yogurt, these wraps prove that not all lunches have to be ordered over the counter to be considered delicious.


  • 6 slices bacon
  • ½ cup low-fat plain Greek yogurt
  • 1 ounce Parmesan, grated
  • Coarse salt
  • 2 pieces lavash flatbread or sandwich wraps
  • 4 teaspoons Dijon mustard
  • 1 reserved cooked steak, thinly sliced
  • ½ small red onion, thinly sliced
  • 1 cup baby arugula

Directions: In a large skillet, cook bacon over medium-high until fat is rendered and bacon is crisp, 8 minutes. Transfer to paper towels to drain. Meanwhile, in a small bowl, stir together yogurt and Parmesan; season with salt. Spread yogurt mixture over half of each lavash piece. Spread mustard on other half. Layer steak, bacon, onion, and arugula on each lavash piece and roll up. Cut each roll into four pieces.

5. Mexican Veggie Wrap

Cooking onions

Cooking onions | iStock.com

This next wrap recipe from Jamie Oliver is vegetarian but it’s also packed with Mexican flavors so you know it’s going to be good. Why waste your money at Chipotle when you can prepare your very best bean-based wrap at home for half the cost? Follow Jamie Oliver’s lead and spend your money elsewhere. Now you can know exactly what ingredients are going into your tortillas without even having to pay for extra guacamole.


  • Vegetable oil or olive oil
  • 1 onion, peeled and sliced
  • 1 clove garlic, peeled and crushed
  • 1 pinch chilli powder
  • 1 teaspoon tomato purée
  • 2 cans red kidney beans, drained and washed
  • 2 cans diced tomatoes
  • Salt
  • Freshly ground black pepper
  • ½ green pepper, sliced
  • ½ red pepper, sliced
  • 4 large flour tortillas
  • 2 ounces cheese, grated

Directions: In a little oil, gently fry the onion for 10 minutes. Then add the garlic and chilli powder. Add the tomato purée, the drained kidney beans, and the tins of tomatoes with their juice. Cook for 10 minutes until the juice has reduced, then add salt to taste.

In a separate saucepan, fry the peppers in a little oil and set aside. Divide the filling mixture in half, then blitz one half, using a hand blender, to form the bean paste. Add the peppers to the other half of the filling. Spread the tortillas with the warm bean paste, then add a serving spoon of the filling and sprinkle with cheese. Roll up the tortillas and place on the greased baking tins. Cover with a lid and heat through in a preheated oven on 400 degrees Fahrenheit for about 20 minutes.

6. Mediterranean Salmon Wrap

canned salmon

Canned salmon | iStock.com

Next is a recipe highlighted on Better Homes & Gardens for Mediterranean salmon wraps. This formula will make a brown bagger out of anyone, because why order out when you can eat delicious salmon for your midday meal? Blanket your pink fish in a whole-wheat tortilla filled with olives, onions, sweet peppers, and tomatoes and enjoy the classic Mediterranean healthy flavors. You’ll leave the break room feeling refreshed, satiated, and satisfied.


  • 2 (5-ounce) cans skinless, boneless salmon, drained well
  • ¼ cup chopped fresh parsley
  • ¼ cup chopped pitted Kalamata olives
  • ¼ cup diced red onion
  • 2 tablespoons extra virgin olive oil
  • ½ teaspoon finely shredded lemon peel
  • 2 tablespoons fresh lemon juice
  • Salt and freshly ground black pepper
  • 12 leaves romaine lettuce, thick ribs removed
  • 4 large whole wheat tortillas or whole wheat wrap breads
  • ½ cup bottled roasted red sweet peppers, sliced
  • 1 large ripe tomato, halved and sliced

Directions: In medium bowl, combine salmon, parsley, olives, onion, oil, lemon peel and lemon juice. Season with salt and pepper.

To make each sandwich, place 3 lettuce leaves on a tortilla. Top each with a quarter of the salmon salad, top with a few red pepper slices and tomato slices. Fold the tortilla about an inch over each end of the filling, then roll up. Makes 4 wraps.

7. Grilled Chicken Caesar Wrap

Grilled Chicken Caesar Wrap

Grilled chicken Caesar wrap | iStock.com

Lastly, a classic grilled chicken Caesar wrap recipe found on Food Network. You can make your own Caesar wraps and prepare them as decadent or healthy as you want. Here’s a hint: The amount of sour cream Caesar dressing you enlist will dictate that directly. Try these wraps, and you’ll never go back to takeout. Because there’s no need to hit the neighborhood dive or deli when you have these wraps packed.


  • 4 boneless skinless chicken breast halves
  • ¼ cup extra-virgin olive oil
  • Zest of 1 lemon
  • ¼ cup freshly squeezed lemon juice
  • 2 cloves garlic, minced or grated
  • Kosher salt and freshly ground black pepper

Sour Cream Caesar Dressing:

  • 1 cup low-fat sour cream
  • 2 tablespoons grated Parmesan
  • 1 tablespoon freshly squeezed lemon juice
  • 1 tablespoon Dijon mustard
  • 2 teaspoons Worcestershire sauce
  • 1 anchovy, smeared with a fork to a paste
  • ½ clove garlic, minced or grated
  • Kosher salt and freshly ground black pepper

Directions: For the chicken: Place the chicken in a shallow dish just large enough to hold them. Whisk the oil, lemon zest, lemon juice and garlic in a small bowl until combined. Pour the oil mixture over the chicken and toss to coat. Cover the dish with plastic wrap and refrigerate, at least 4 hours and up to overnight.

Preheat a grill pan or an outdoor grill to medium-high heat. Remove the chicken from the oil mixture and pat dry. Sprinkle with salt and pepper and grill the chicken until golden brown and cooked through, about 12 minutes per side. Transfer the chicken to a plate to cool slightly. Thinly slice the chicken against the grain and set aside.

For the dressing: Mix the sour cream, Parmesan, lemon juice, mustard, Worcestershire, anchovy, garlic and season with salt and pepper in a medium bowl.

To build the sandwich: Place the sliced chicken, ½ cup sour cream Caesar dressing, tomatoes, and romaine and in a large bowl. Toss to coat evenly. Fill tortillas with the chicken mixture.

More from Culture Cheat Sheet: