10 Best High-Protein Wrap and Burrito Recipes 2026

Looking for high-protein wraps and burritos that not only satisfy your taste buds but also help you meet your nutritional goals? This curated list features 10 delicious recipes, each boasting over 30 grams of protein per serving. We've carefully considered factors such as ingredient quality, macro balance, and prep time to ensure these wraps are not only nutritious but also practical for everyday meals.

How We Selected These Recipes

We carefully selected these high-protein recipes based on their protein content, calorie count, and ingredient quality. Each recipe features at least 30 grams of protein while maintaining a balanced macro profile, making them perfect for anyone looking to increase their protein intake without excessive calories. Additionally, we aimed for diverse protein sources, including chicken, turkey, beef, and plant-based options, ensuring there's something for everyone.

1. Spicy Chicken & Quinoa Burrito

This flavorful burrito combines lean chicken with quinoa, providing a hearty dose of protein and fiber. The spicy kick from the seasoning makes it a satisfying meal that you can easily prep in advance.

Ingredients

• 150g grilled chicken breast, shredded
• 100g cooked quinoa
• 50g black beans, drained
• 50g diced tomatoes
• 1 whole wheat tortilla (60g)
• 20g Greek yogurt (as a topping)
• 5g taco seasoning

Macros per serving

Quick prep

1. Cook quinoa according to package instructions and set aside.
2. In a bowl, mix grilled chicken, black beans, diced tomatoes, and taco seasoning.
3. Lay the tortilla flat and spoon the chicken mixture onto the center.
4. Add cooked quinoa on top, then drizzle with Greek yogurt.
5. Roll the tortilla tightly and enjoy!

Pro tip

For added flavor, marinate the chicken in lime juice and spices before grilling.

2. Turkey & Hummus Whole Wheat Wrap

This wrap is a quick and nutritious option, featuring lean turkey and creamy hummus. It’s perfect for a lunch on the go, providing a good balance of protein and healthy fats.

Ingredients

• 120g sliced turkey breast
• 50g hummus
• 1 whole wheat tortilla (60g)
• 30g mixed greens
• 50g sliced cucumber

Macros per serving

Quick prep

1. Spread hummus evenly over the tortilla.
2. Layer sliced turkey, mixed greens, and cucumber on top.
3. Roll the tortilla tightly from one end to the other.
4. Slice in half and serve immediately.
5. Enjoy with a side of carrot sticks for extra crunch!

Pro tip

Use flavored hummus varieties like roasted red pepper or garlic for an extra flavor boost.

3. Beef & Black Bean Lettuce Wrap

This low-carb option swaps traditional tortillas for crisp lettuce leaves, making it a fresh and healthy choice. The combination of beef and black beans delivers a hefty protein punch.

Ingredients

• 150g lean ground beef
• 100g black beans, drained
• 50g diced bell peppers
• 5g taco seasoning
• 4 large lettuce leaves (e.g., romaine)

Macros per serving

Quick prep

1. In a skillet, cook ground beef until browned.
2. Add black beans, diced bell peppers, and taco seasoning; stir until heated through.
3. Spoon the beef mixture into lettuce leaves.
4. Roll up the leaves to form wraps.
5. Serve with salsa for dipping!

Pro tip

For extra crunch, add sliced radishes or jicama to the beef mixture.

4. Veggie & Tofu Egg White Wrap

This plant-based wrap is packed with protein from tofu and egg whites, making it a great breakfast or lunch option. The veggies add freshness and color.

Ingredients

• 100g firm tofu, crumbled
• 100g egg whites
• 50g spinach
• 50g diced tomatoes
• 1 egg white wrap (50g)

Macros per serving

Quick prep

1. In a non-stick skillet, sauté spinach and tomatoes until wilted.
2. Add crumbled tofu and egg whites; cook until set.
3. Place the mixture in the center of the egg white wrap.
4. Roll the wrap tightly and serve warm.
5. Top with salsa or avocado for added flavor!

Pro tip

Use a non-stick spray to prevent sticking when cooking the egg whites.

5. BBQ Chicken & Avocado Burrito

This indulgent burrito features tender BBQ chicken and creamy avocado, providing a satisfying meal that's still high in protein.

Ingredients

• 150g shredded BBQ chicken
• 50g avocado, sliced
• 1 whole wheat tortilla (60g)
• 50g corn
• 30g shredded cheese

Macros per serving

Quick prep

1. Warm the BBQ chicken in a skillet or microwave.
2. Lay the tortilla flat and layer with chicken, corn, avocado, and cheese.
3. Roll the tortilla tightly to enclose the filling.
4. Grill on a pan for 2 minutes on each side until crispy.
5. Serve with a side of Greek yogurt or ranch for dipping!

Pro tip

Add sliced jalapeños for an extra kick!

6. Mediterranean Chickpea Wrap

This vegetarian wrap is loaded with protein-rich chickpeas and Mediterranean flavors, making it a filling and flavorful option.

Ingredients

• 150g canned chickpeas, rinsed and drained
• 50g feta cheese, crumbled
• 1 whole wheat tortilla (60g)
• 30g diced cucumber
• 20g tzatziki sauce

Macros per serving

Quick prep

1. In a bowl, mash chickpeas lightly with a fork.
2. Mix in feta, cucumber, and tzatziki sauce.
3. Spread the mixture onto the tortilla.
4. Roll tightly and slice in half.
5. Serve with a side of olives for a true Mediterranean experience!

Pro tip

For added crunch, include sliced red onion or bell peppers in the wrap.

7. Spicy Shrimp & Quinoa Wrap

This wrap combines succulent shrimp with quinoa and spicy seasoning, creating a delightful meal that’s both nutritious and satisfying.

Ingredients

• 150g cooked shrimp
• 100g cooked quinoa
• 50g diced bell peppers
• 1 whole wheat tortilla (60g)
• 5g chili powder

Macros per serving

Quick prep

1. In a skillet, sauté shrimp with bell peppers and chili powder until heated through.
2. Lay the tortilla flat and add cooked quinoa.
3. Top with the shrimp mixture.
4. Roll the tortilla tightly and slice in half.
5. Serve with lime wedges for an extra zing!

Pro tip

Marinate shrimp in lime juice and garlic before cooking for enhanced flavor.

8. Turkey Bacon & Spinach Wrap

This savory wrap features turkey bacon and fresh spinach, providing a protein-packed meal that’s perfect for breakfast or lunch.

Ingredients

• 100g turkey bacon, cooked and chopped
• 50g fresh spinach
• 1 whole wheat tortilla (60g)
• 30g cream cheese
• 20g sliced tomatoes

Macros per serving

Quick prep

1. Spread cream cheese over the tortilla.
2. Layer with turkey bacon, spinach, and sliced tomatoes.
3. Roll the tortilla tightly to enclose the filling.
4. Slice in half and serve immediately.
5. Pair with a piece of fruit for a complete meal!

Pro tip

For a smoky flavor, use smoked turkey bacon instead.

9. Grilled Chicken & Veggie Burrito

This classic burrito is loaded with grilled chicken and a variety of veggies, ensuring you get a balanced meal with plenty of protein.

Ingredients

• 150g grilled chicken breast, sliced
• 50g mixed bell peppers, sautéed
• 1 whole wheat tortilla (60g)
• 50g brown rice, cooked
• 20g salsa

Macros per serving

Quick prep

1. Grill the chicken and sauté bell peppers until tender.
2. Lay the tortilla flat and layer with chicken, brown rice, and sautéed veggies.
3. Top with salsa before rolling up the burrito.
4. Roll tightly and serve warm.
5. Enjoy with a dollop of Greek yogurt for creaminess!

Pro tip

You can use leftover grilled chicken to save time on prep.

10. Plant-Based Lentil Wrap

This hearty wrap features protein-packed lentils and a variety of veggies, making it a nutritious option for plant-based eaters.

Ingredients

• 150g cooked lentils
• 50g diced carrots
• 50g diced celery
• 1 whole wheat tortilla (60g)
• 20g hummus

Macros per serving

Quick prep

1. In a bowl, mix cooked lentils with diced carrots and celery.
2. Spread hummus over the tortilla.
3. Spoon the lentil mixture onto the center of the tortilla.
4. Roll tightly and slice in half.
5. Serve with a side of fresh veggies for crunch!

Pro tip

Add spices like cumin or coriander to the lentil mixture for an extra flavor boost.

Bottom Line

These 10 high-protein wrap and burrito recipes are not only delicious but also help you meet your nutritional goals. The Spicy Chicken & Quinoa Burrito stands out for its impressive protein content and flavor, while the Turkey & Hummus Whole Wheat Wrap offers a quick and easy option. Lastly, the Veggie & Tofu Egg White Wrap provides a great plant-based alternative. All recipes can be logged in calorie tracking apps like Nutrola, MyFitnessPal, or Cronometer, making it easy to keep track of your intake.

Frequently Asked Questions

What are the benefits of high-protein wraps?

High-protein wraps provide essential nutrients for muscle repair and growth, keep you full longer, and can aid in weight management.

Can I meal prep these wraps?

Yes, most of these wraps can be made in advance and stored in the refrigerator for convenient meals throughout the week.

What types of tortillas can I use?

You can use whole wheat, low-carb, lettuce, or egg white wraps depending on your dietary preferences and macro goals.

How can I track these recipes in an app?

You can log these recipes in calorie tracking apps like Nutrola, MyFitnessPal, or Cronometer to monitor your nutrient intake.