21 Low-Calorie Wraps & Sandwiches
Let’s be real—wraps and sandwiches get a bad rap in the diet world. People think they’re automatic calorie bombs that’ll torpedo your progress faster than you can say “extra mayo.” But here’s the thing: when you know what you’re doing, wraps and sandwiches can be your secret weapon for staying on track without feeling like you’re eating cardboard.
I’ve spent way too much time perfecting these recipes because, honestly? I got tired of choosing between flavor and my jeans fitting. These 21 low-calorie wraps and sandwiches prove you don’t have to sacrifice one for the other. We’re talking real food, real flavors, and calories that won’t make you want to skip dinner.
Why Low-Calorie Wraps Actually Work
The whole wrap-versus-sandwich debate is kinda pointless when you think about it. What matters is what’s inside and how you’re building it. According to Mayo Clinic nutritionists, choosing whole-grain options and loading up on vegetables while balancing sodium intake makes all the difference in creating heart-healthy meals.
Here’s what I’ve learned: most store-bought wraps hover around 250-400 calories before you even add anything. That’s where people mess up. They grab a regular tortilla, pile on the usual suspects, and boom—600+ calories for lunch. But swap to a low-carb tortilla (usually around 70-90 calories) or use lettuce wraps, and suddenly you’ve got room to play with fillings that actually taste good.
The trick isn’t deprivation. It’s being smart about your base and not going overboard with high-calorie spreads. I mean, I love mayo as much as the next person, but two tablespoons pack nearly 200 calories. Greek yogurt? Same creaminess, way fewer calories, plus you get protein. It’s a no-brainer.
The Best Low-Calorie Wrap Base Options
Your wrap choice sets the entire foundation. I’ve tried pretty much everything on the market, and here’s my honest take on what works.
Low-Carb Tortillas
These have been my go-to for the past year. Mission Carb Balance tortillas are solid—70 calories each, and they actually hold together unlike some flimsy alternatives. The spinach herb flavor adds a little something extra without trying too hard. I use this tortilla warmer to heat them up for about 15 seconds, and it makes them way more pliable.
FYI, not all low-carb tortillas are created equal. Some brands taste like cardboard had a baby with sadness. La Tortilla Factory and Flatout also make decent options if you can catch them on sale.
Lettuce Wraps
Romaine and butter lettuce are your friends here. Iceberg is too watery and falls apart if you look at it wrong. I learned this the hard way during a very messy lunch meeting. Romaine holds up better and has a satisfying crunch. Plus, it’s basically zero calories, which means more room for the good stuff.
Whole Wheat Wraps
If you’re not doing low-carb, whole wheat tortillas are the way to go. They’re usually around 120-140 calories but pack more fiber than regular flour tortillas. The fiber keeps you full longer, which is kinda the whole point of lunch, right?
21 Low-Calorie Wraps & Sandwiches That Actually Deliver
1. Mediterranean Chickpea Wrap
This is my weekday staple. Mash some chickpeas with lemon juice, throw in diced cucumber, tomatoes, and a bit of feta. The Get Full Recipe walks you through making the perfect version that doesn’t get soggy.
The beauty here is chickpeas bring protein and fiber to the table without needing meat. One wrap clocks in around 280 calories and keeps me satisfied until dinner. If you’re looking for more plant-based options that pack similar nutrition, these homemade baked falafel wraps hit the spot too.
2. Turkey Lettuce Wraps with Avocado
Sometimes simple wins. Lean turkey breast, a few slices of avocado (don’t go crazy—avocados are healthy but calorie-dense), crisp lettuce, and maybe some mustard. That’s it. About 200 calories and ready in under 5 minutes.
I keep a pack of pre-sliced turkey breast in the fridge at all times. It’s one of those things that makes healthy eating exponentially easier when you’re not meal-prepping like your life depends on it.
3. Cucumber Hummus Sandwich
This one sounds weird until you try it. Whole grain bread, a thick layer of hummus, thinly sliced cucumbers, tomatoes, and some red onion. The Get Full Recipe is basically foolproof.
Around 250 calories and surprisingly filling. The hummus provides protein while the cucumbers add that satisfying crunch. I make this when I need something quick but don’t want to feel like I’m eating “diet food.”
4. Grilled Chicken Caesar Wrap (Lightened Up)
Caesar wraps usually pack around 500+ calories because of all that dressing and cheese. My version uses Greek yogurt mixed with a tiny bit of real Caesar dressing, loads of romaine, grilled chicken, and just enough parmesan to get that salty kick.
Total damage? About 320 calories. The Greek yogurt trick is honestly genius—you get the creamy texture without drowning in fat and calories. Mix it 3:1 (Greek yogurt to Caesar dressing) and thank me later.
5. Tuna White Bean Salad Wrap
If you haven’t tried mixing tuna with white beans, you’re missing out. The beans add creaminess and bulk without mayo’s calorie load. Throw in some lemon juice, diced celery, and red onion. The Get Full Recipe shows you the exact proportions.
This is one of those recipes where people ask what you’re eating because it looks way fancier than it is. About 290 calories and packed with protein.
Speaking of tuna options, if you want to switch things up, these Mediterranean tuna stuffed peppers use similar flavors in a completely different format. Both work great for meal prep.
6. Veggie-Packed Egg Salad Sandwich
Egg salad gets a bad rap because most versions are basically eggs swimming in mayo. My version uses mostly Greek yogurt with just a touch of Dijon mustard. Then I load it with diced bell peppers, celery, and green onions.
Eggs are nutritional powerhouses—they contain all nine essential amino acids and provide high-quality protein that keeps you full. Two eggs mashed with Greek yogurt and veggies on whole wheat bread comes in around 280 calories.
7. Falafel Wrap with Tzatziki
Okay, this one requires a tiny bit more effort, but it’s so worth it. Making Get Full Recipe for baked falafel instead of fried saves you probably 200 calories right there.
Stuff your wrap with falafel, tzatziki (use low-fat Greek yogurt as the base), lettuce, tomatoes, and cucumbers. You’re looking at around 350 calories for a seriously satisfying meal. I use this mini food processor for making the falafel mixture—it’s way easier than doing it by hand.
8. Smoked Salmon Avocado Toast
Technically a sandwich, but let’s not get hung up on semantics. Whole grain toast, mashed avocado (half an avocado is plenty), smoked salmon, capers, red onion, and a squeeze of lemon. The Get Full Recipe includes the perfect avocado-mashing technique.
This comes in around 300 calories and feels legitimately fancy. It’s my go-to when I want something that doesn’t taste like I’m on a diet but still fits my goals.
9. Turkey and Roasted Veggie Wrap
Roasting vegetables changes the game. Bell peppers, zucchini, and red onion roasted with a tiny bit of olive oil, then wrapped up with turkey and a smear of hummus. About 310 calories of pure satisfaction.
I batch-roast vegetables on Sundays using this silicone baking mat—no sticking, no scrubbing, just toss it in the dishwasher. Life-changing for meal prep.
10. Savory Cottage Cheese Toast
Don’t knock it till you try it. Cottage cheese has gotten trendy for a reason—it’s packed with protein and surprisingly versatile. Spread it on whole grain toast, top with sliced tomatoes, cucumber, everything bagel seasoning, and a drizzle of olive oil.
The Get Full Recipe is dead simple and comes in under 250 calories. It’s weirdly addictive.
For more protein-packed breakfast and lunch ideas, check out these high-protein breakfasts under 350 calories or these high-protein meal prep lunches.
11. Greek Veggie Quesadilla
Who says quesadillas can’t be wraps? Use a low-carb tortilla, load one half with spinach, diced tomatoes, olives, and a modest amount of feta. Fold it over and toast it in a pan.
The Get Full Recipe shows you how to get it crispy without drowning it in oil. About 270 calories and it scratches that cheesy-comfort-food itch.
12. Lemon Herb Chicken Wrap
Marinated grilled chicken (lemon juice, garlic, oregano) with mixed greens, cucumbers, and a light vinaigrette. This is the kind of wrap that makes you feel like you have your life together.
Around 300 calories and full of flavor. If you’re making the chicken from scratch, these lemon oregano grilled chicken instructions are solid. Or just grab a rotisserie chicken and save yourself the trouble.
13. Veggie Hummus Rainbow Wrap
This one’s all about the vegetables. Spread hummus on your tortilla, then layer shredded carrots, sliced bell peppers (red, yellow, orange for the rainbow effect), purple cabbage, and spinach.
It’s around 240 calories and looks impressive enough to photograph for social media if that’s your thing. The crunch factor alone makes it worth making. For variety, you can also try these roasted veggie pita pockets using similar vegetables.
14. Tuna Avocado Lettuce Cups
Mixing tuna with mashed avocado instead of mayo is borderline brilliant. Add some diced celery and red onion, pile it into butter lettuce leaves, and you’ve got lunch.
The Get Full Recipe comes in around 220 calories per serving. It’s one of those meals that feels light but keeps you full way longer than you’d expect.
15. Mediterranean Eggplant Wrap
Roasted eggplant, tahini sauce, diced tomatoes, cucumbers, and fresh parsley. The eggplant gets soft and almost creamy when roasted, which pairs perfectly with the nutty tahini.
Check out the Get Full Recipe for the full breakdown. About 280 calories and way more interesting than your standard turkey wrap.
16. Chickpea Tuna Salad Wrap
Yes, chickpeas and tuna together. Trust me on this one. Mash the chickpeas slightly, mix with tuna, Greek yogurt, lemon juice, and diced veggies. The Get Full Recipe walks you through it.
Around 310 calories and it’s got that satisfying, chunky texture that makes sandwiches and wraps actually filling.
17. Caprese White Bean Salad Sandwich
This is summer in sandwich form. Mashed white beans mixed with balsamic vinegar, topped with fresh mozzarella, tomatoes, and basil on whole grain bread.
The Get Full Recipe is simple but elegant. About 320 calories and it tastes like you tried way harder than you actually did.
18. Spicy Black Bean Lettuce Wraps
Black beans seasoned with cumin, chili powder, and lime juice, topped with diced tomatoes, cilantro, and a dollop of Greek yogurt instead of sour cream.
The Get Full Recipe comes in around 230 calories. If you like things spicy, add some jalapeños. If not, skip them. Revolutionary advice, I know.
19. Egg Veggie Breakfast Wrap
Who says wraps are only for lunch? Scrambled eggs with sautéed spinach, mushrooms, and tomatoes wrapped in a whole wheat tortilla. Add some salsa if you’re feeling adventurous.
The Get Full Recipe is around 290 calories and makes mornings infinitely better. I use this non-stick egg pan specifically for scrambled eggs—nothing sticks, ever.
20. Quinoa Tabbouleh Pita
Quinoa tabbouleh stuffed into a whole wheat pita with extra cucumbers and a side of hummus. The Get Full Recipe shows you how to make the tabbouleh fresh.
About 310 calories and it’s one of those meals that somehow tastes better the next day. Perfect for meal prep.
21. Greek Yogurt Chicken Salad Wrap
Classic chicken salad, but make it actually healthy. Shredded chicken breast mixed with Greek yogurt, diced celery, grapes (yes, grapes—they add sweetness without sugar), and walnuts for crunch.
The Get Full Recipe comes in around 300 calories. It’s proof that chicken salad doesn’t have to be a mayo-fest to taste good.
Common Mistakes People Make with Low-Calorie Wraps
Let’s talk about where people typically screw this up, because I’ve been there.
Going Overboard with “Healthy” Fats
Avocado, nuts, olive oil—they’re all good for you. But they’re also calorie-dense as hell. Half an avocado has about 120 calories. A tablespoon of olive oil? 120 calories. Those calories add up fast when you’re being generous with portions.
IMO, measure these ingredients at least initially so you know what a proper serving looks like. After a while, you can eyeball it, but most people’s “eyeball measurement” is way off.
Forgetting About Condiments
A little mayo here, some ranch there, oh and just a drizzle of this dressing… suddenly your “light” wrap is 500+ calories. Condiments are sneaky calorie bombs.
Stick with mustard, hot sauce, salsa, or small amounts of Greek yogurt-based dressings. They add flavor without the calorie hit.
Skimping on Vegetables
Vegetables are basically free real estate calorie-wise. They add volume, nutrients, and crunch without adding many calories. Yet people make these sad little wraps with like two pieces of lettuce and wonder why they’re hungry an hour later.
Load up on cucumbers, tomatoes, bell peppers, lettuce, spinach, mushrooms—whatever you like. That’s how you make a wrap actually filling without destroying your calorie budget.
Using the Wrong Tortillas
Not all wraps are created equal. Some regular flour tortillas clock in at 300+ calories before you add anything. That’s almost half your lunch calories gone on just the wrapper.
Read the labels. Compare brands. It makes a huge difference whether your base is 70 calories or 300 calories.
Making Low-Calorie Wraps Work for Meal Prep
Meal prepping wraps requires a slightly different approach than other foods because nobody wants a soggy mess on Wednesday.
Keep wet and dry ingredients separate. Store your wraps/bread, proteins, vegetables, and sauces in separate containers. Assemble right before eating. It takes an extra minute but saves you from disappointing lunches.
For wraps that hold up better, go heavier on sturdy vegetables like bell peppers and lighter on juicy ones like tomatoes. Or pack tomatoes separately and add them last minute.
I use these glass meal prep containers with separate compartments. They’re not fancy, but they keep everything fresh and make assembly easy.
If you’re into batch cooking, these high-protein chicken recipes work perfectly as wrap fillings throughout the week. Same with these high-protein meal prep ideas.
Tools That Actually Make a Difference
You don’t need a ton of equipment, but a few key items make the whole process easier.
A good chef’s knife matters more than you think. Slicing vegetables quickly and evenly is half the battle. A decent knife makes prep work actually enjoyable instead of a chore.
If you’re toasting wraps or making quesadilla-style wraps, this cast iron griddle distributes heat perfectly. Nothing burns, everything gets crispy in the right places.
For storing prepped ingredients, I’m obsessed with these reusable silicone bags. They’re better than plastic bags, they seal properly, and you can see what’s inside without opening them.
Frequently Asked Questions
Are wraps actually healthier than sandwiches?
It depends entirely on what you’re using. A regular flour tortilla can have just as many calories as two slices of bread, sometimes more. The advantage of wraps is portion control—you’re limited to one tortilla versus potentially loading up multiple slices of bread. Low-carb tortillas definitely give wraps an edge calorie-wise, but a sandwich made with whole grain bread and smart fillings is just as healthy.
How long do prepped wrap ingredients last in the fridge?
Most cooked proteins last 3-4 days in the fridge. Chopped vegetables stay fresh for about 5 days if stored properly in airtight containers. Leafy greens like lettuce and spinach are best used within 2-3 days. Always keep wet ingredients separate from dry ones until assembly to prevent sogginess.
Can I freeze wraps for later?
You can freeze certain wraps, but not all ingredients freeze well. Avoid freezing wraps with lettuce, tomatoes, cucumbers, or mayo-based spreads—they get watery and gross when thawed. Wraps with cooked proteins, beans, and heartier vegetables freeze better. Wrap them individually in plastic wrap, then place in a freezer bag. They’ll keep for about a month.
What’s the best low-calorie alternative to mayo?
Greek yogurt is the MVP here. Mix plain Greek yogurt with a tiny bit of Dijon mustard, lemon juice, and whatever seasonings you like. You get the same creamy texture with way more protein and fewer calories. Mashed avocado works too, though it’s higher in calories than Greek yogurt. Hummus is another solid option that adds creaminess and flavor.
How do I keep my wraps from getting soggy?
Three key strategies: First, don’t overfill. Less is more when it comes to keeping things intact. Second, pat dry any wet ingredients like tomatoes or cucumbers before adding them. Third, create a barrier—spread your hummus or Greek yogurt on the tortilla first, then add vegetables. This creates a protective layer between the wrap and juicy fillings.
Final Thoughts
Here’s the bottom line: low-calorie wraps and sandwiches don’t have to be boring. They don’t have to taste like punishment. And they definitely don’t have to leave you hungry an hour later.
The recipes above prove you can eat food that actually tastes good while staying in a calorie deficit. It just takes a little planning and knowing which ingredients to lean on versus which ones to use sparingly.
Start with a few recipes that sound good to you. Don’t try to overhaul your entire lunch routine overnight. Maybe test out the Mediterranean chickpea wrap this week and see how you feel. Then try the tuna white bean salad next week. Build a rotation of 4-5 wraps you genuinely enjoy, and suddenly healthy eating gets a whole lot easier.
Remember, the best diet is the one you can actually stick with. If you hate what you’re eating, you’re not going to last. These wraps give you options, variety, and actual flavor. That’s what makes them sustainable.
Now go make yourself a wrap that doesn’t suck. You’ve got 21 options to choose from.
