What Wraps Are The Healthiest

healthiest wrap options

Wraps make for a convenient and portable meal or snack. With just a few fresh ingredients wrapped up in a tortilla or flatbread, you can create a satisfying handheld meal on the go. However, not all wraps are created equal when it comes to nutrition.

The type of wrap, fillings, and condiments you choose can make a big difference. This guide will explore the healthiest wrap options so you can make informed choices.

why wraps are the healthiest

Why Wraps Can Be a Healthy Choice

Wraps have the potential to be a nutritious choice for several reasons:

  • Whole grain wraps –When searching for Subway discount code, consider choosing wraps made with 100% whole grains. They offer fiber, B vitamins, and essential nutrients for a healthier meal while saving with the discount code.
  • Lean protein – You can load up your wrap with lean and plant-based proteins like turkey, chicken, tuna, beans, lentils, or tofu. Protein helps keep you full and satisfies hunger.
  • Veggie power – Wraps allow you to pile in a rainbow of fresh veggie fillings like spinach, kale, tomatoes, onions, peppers, mushrooms, and more. Veggies provide vitamins, minerals, and antioxidants.
  • Nutrient-dense condiments – Boost nutrition by spreading plant-based condiments inside your wrap, like hummus, avocado, pesto, or tahini sauce.
  • Portability – Wraps are portable and easy to eat on the go, making them a convenient healthy meal option when you’re busy.

Tips For Building A Healthy Wrap

Follow these tips to create the most nutritious wrap:

  • Start with a whole grain wrap – Look for 100% whole wheat, brown rice, quinoa, sprouted grain, or other whole grain tortillas and flatbreads. Avoid refined flour wraps.
  • Add lean protein – Chicken, turkey, tuna, eggs, beans, lentils, and tofu are all excellent lean protein choices. Limit processed deli meats which are high in sodium.
  • Pile on the veggies – Spinach, kale, lettuce, tomato, onions, bell peppers, mushrooms, sprouts, and cucumbers make tasty and nutritious wrap fillings.
  • Include healthy fats – Avocado, nuts, seeds, olive oil, and tahini sauce provide heart-healthy unsaturated fats. Go easy on saturated fat from cheese and creamy sauces.
  • Use nutrient-packed sauces and spreads – Hummus, pesto, mustard, and salsa add nutrition without lots of added calories. Limit high-calorie sauces like ranch.
  • Skip the refined carbs and sugars – Avoid fillings like white flour tortillas, sugary jams, and candy. These provide calories without much nutrition.

The Healthiest Wrap Options For Every Diet

When considering healthier wrap choices, regardless of your diet, options like grilled chicken with plenty of veggies, turkey and avocado, or a vegetarian wrap packed with greens and hummus can be great choices. For other matters, check your Subway card balance online or in-store.

For Gluten-Free Diets

  • Lettuce leaves or collard greens instead of tortillas
  • Gluten-free flatbreads or tortillas like brown rice, quinoa, chickpea, or almond flour
  • Fill with gluten-free proteins like turkey, chicken, eggs, tuna, beans, lentils

For Paleo or Keto Diets

  • Lettuce leaf wraps
  • Coconut flour or almond flour flatbreads or tortillas
  • Fill with Paleo-friendly proteins, veggies, avocado, nuts and seeds

For Vegetarian and Vegan Diets

  • Whole grain tortillas
  • Hummus, avocado, nut butter, tahini, or pesto spreads
  • Beans, lentils, tofu, tempeh for protein
  • Roasted veggies, spinach, mushrooms, onions, peppers

For Low Carb Diets

  • Lettuce leaf wraps instead of tortillas
  • Quinoa, almond flour, or coconut wraps
  • Turkey, chicken, tuna, eggs for protein
  • Load up on low-carb veggies like cucumbers, peppers, broccoli

For Nut or Seed Allergies

  • Use seed and nut-free whole-grain tortillas
  • Fill with turkey, chicken, eggs, fish, shrimp
  • Add veggie fillings like lettuce, tomato, bell peppers, carrots

Healthiest Store-Bought Wrap Options

Looking for a ready-made healthy wrap? Here are some smart grab-and-go picks:

  • Traditional hummus wraps – Made with whole wheat wraps filled with hummus, veggies like cucumbers and carrots, and sprouts.
  • Turkey and avocado wrap – Look for turkey breast rather than processed deli meats.
  • Grilled veggie wraps – Grilled veggies like zucchini, eggplant, and bell peppers in a whole grain wrap make a tasty meatless option.
  • Chickpea salad wraps – Chickpeas add protein along with veggies like celery and onions.
  • Greek yogurt chicken salad – Grilled chicken mixed with non-fat Greek yogurt, grapes, and nuts.
  • Egg white wraps – Egg whites are a lean protein source. Add veggies and salsa.
  • Quinoa and black bean wraps – For a vegan protein and fiber-packed choice look for quinoa and bean wraps.

Always check labels and choose options with whole food ingredients, plenty of veggies, lean proteins, and healthy fats from foods like olive oil, nuts, or seeds. Watch out for wraps with excess sodium, saturated fat, and calories from sugary sauces.

healthiest wrap options

Healthy Homemade Wrap Inspiration

Why not try making your own healthy homemade wraps? Mix and match whole grain tortillas or lettuce wraps with nutritious ingredients like:

  • Mediterranean – hummus, cucumbers, red bell peppers, red onion, spinach, feta cheese, tzatziki sauce
  • Thai Peanut – grilled chicken, cabbage, carrots, red peppers, cilantro, peanut sauce
  • Buffalo Chicken – grilled chicken, hot sauce, shredded lettuce, carrots, blue cheese dressing
  • BLT – turkey bacon, lettuce, tomato, avocado, pesto spread
  • Veggie Fajita – sautéed peppers and onions, black beans, brown rice, avocado, salsa
  • Bánh Mì – grilled shrimp, cucumbers, pickled carrots, cilantro, Sriracha mayo
  • Italian – turkey, pesto sauce, roasted red peppers, provolone cheese, balsamic vinaigrette

With whole grain wraps, lean proteins, and plenty of fresh veggies, the wrap possibilities are endless. Feel free to get creative and come up with your own healthy homemade wrap fillings.

The Healthiest Wrap is One You’ll Eat

At the end of the day, the healthiest wrap is the one that fits your nutritional needs and satisfies your tastes. Focus first on choosing whole grain and plant-based wraps over refined flour options. Then pile it high with fresh veggies and lean proteins you enjoy. If you’re making something delicious that you look forward to eating, then you’re more likely to skip less healthy options and eat right.

Wraps make an easy, portable meal that can be healthy and meet your dietary needs. Follow the tips in this guide to choose or create the healthiest wraps for you. With so many nutritious options, there’s no need to get wrapped up in eating unhealthy fast food. Get creative with healthy homemade or ready-made wraps instead of meals you’ll feel good about eating.

Also Read: What are the Basic Tips of Health in Everyday Life


Wraps have become a popular grab-and-go meal, but not all options are created equal. Focus on wraps made with whole grains or high-fiber tortillas and flatbreads to ensure you’re getting nutrients, not just empty calories.

Pair these with lean proteins, tons of fresh veggies, and healthy sauces and dressings. Avoid deep-frying your wraps or loading them up with fatty ingredients. With some mindful choices, wraps can be a satisfying and nutritious addition to your diet.

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