11 Low-Carb Wraps for Quick and Nutritious Meals

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Let's wrap it up, mamas-to-be! Wraps are so easy to make and incredibly versatile. We've come up with 11 tasty ideas, complete with all ingredients listed along with their carb and protein counts. Feel free to replace, leave out, or add any ingredient you desire. Wraps are a great way to utilize leftovers, so don't hesitate to throw in an extra cucumber or a bell pepper.

Please keep in mind that exact nutritional info can vary depending on many factors, so these values are simply for guidance. The total counts are calculated using Mission Carb Balance Soft Taco Whole Wheat Tortilla, which has 5 grams of protein and 18 grams of carbs.

#1 Breakfast Wrap

Tortilla, for example: Mission Carb Balance Soft Taco Whole Wheat: 5g protein, 18g carbs

  • 2 eggs (scrambled): 12g protein

  • ½ cup cheese (shredded, cheddar): 14g protein

  • 1 cup spinach (sautéed): 1g protein, 1g carbs

  • 2 tbsp salsa: ~2g carbs

Total: 32g protein, 21g carbs

#2 Tuna Salad Wrap

Tortilla, for example: Mission Carb Balance Soft Taco Whole Wheat: 5g protein, 18g carbs

  • 2 small cans of tuna (4 oz/112g): 22g protein

  • 2 hard-boiled eggs (smashed): 12g protein

  • 2 tbsp Greek yogurt (for mixing with tuna and egg): 4g protein, 2g carbs

  • 2 celery stalks: 1g protein, 2g carbs

  • 1 pickle: 1g protein, 2g carbs

  • ½-1 cup lettuce (shredded): 1g carbs

  • fresh dill

Total: 44g protein, 25g carbs

#3 Chicken Caesar Wrap

Tortilla, for example: Mission Carb Balance Soft Taco Whole Wheat: 5g protein, 18g carbs

  • 3oz/85g grilled chicken breast: 26g protein

  • 1 cup Romaine lettuce (shredded): 1g carbs

  • 2 tbsp Caesar dressing: ~1g protein, 2g carbs

  • 2 tbsp parmesan cheese (shaved): 4g protein, 1g carbs

Total: 36g protein, 22g carbs

#4 Turkey Avocado Wrap

Tortilla, for example: Mission Carb Balance Soft Taco Whole Wheat: 5g protein, 18g carbs

  • 3oz/85g turkey breast: 23g protein

  • ½ avocado: 1.5g protein, 6g carbs

  • 1 cup lettuce (shredded): 1g carbs

  • ½ tomato: 2.5g carbs

  • 2 tsp mustard

  • 2 tbsp Greek yogurt (for mixing with mustard): 4g protein, 2g carbs

Total: 33.5g protein, 29.5g carbs

#5 Mediterranean Wrap

Tortilla, for example: Mission Carb Balance Soft Taco Whole Wheat: 5g protein, 18g carbs

  • 3oz/85g rotisserie chicken: 21g protein

  • 2 tbsp hummus: 2g protein, 6g carbs

  • ½ cucumber (sliced): 2g carbs

  • 1 tomato: 1g protein, 5g carbs

  • ¼ red onion (sliced): 2.5g carbs

  • 2 tbsp Feta cheese (crumbled) 2g protein, 1g carbs

  • 5 olives (sliced): 1g carbs

Total: 30g protein, 35.5g carbs

#6 Mediterranean Tuna Wrap

Tortilla, for example: Mission Carb Balance Soft Taco Whole Wheat: 5g protein, 18g carbs

  • 2 small cans of tuna (4 oz/112g): 22g protein

  • 2 tbsp hummus: 2g protein, 6g carbs

  • 5 olives (sliced): 1g carbs

  • ¼ red onion (sliced): 2.5g carbs

  • 1 cup baby spinach: 1g protein, 1g carbs

Total: 30g protein, 28.5g carbs

#7 Greek Chicken Wrap

  • Tortilla, for example: Mission Carb Balance Soft Taco Whole Wheat: 5g protein, 18g carbs

  • 3oz/85g grilled chicken breast: 26g protein

  • 2 tbsp Tzatziki sauce: ~2g protein, 3g carbs

  • 2 tbsp Feta cheese (crumbled) 2g protein, 1g carbs

  • ½ bell pepper (sliced): 3g carbs

  • ½-1 cup lettuce (shredded): 1g carbs

Total: 35g protein, 26g carbs

#8 Thai Shrimp Wrap

  • Tortilla, for example: Mission Carb Balance Soft Taco Whole Wheat: 5g protein, 18g carbs

  • 3 oz/85g cooked shrimp: 20g protein

  • 2 tbsp peanut sauce: ~2g protein, 6g carbs

  • ½ carrot (shredded): 3g carbs

  • ½ cucumber (sliced): 2g carbs

  • ½-1 cup lettuce (shredded): 1g carbs

  • fresh cilantro

Total: 27g protein, 30g carbs

#9 Mexican Shrimp Wrap

  • Tortilla, for example: Mission Carb Balance Soft Taco Whole Wheat: 5g protein, 18g carbs

  • 3 oz/85g cooked shrimp: 20g protein

  • 1/4 avocado: 1g protein, 3g carbs

  • 2 tbsp salsa: ~2g carbs

  • ¼ cup black beans: 3.5g protein, 10g carbs

  • ½-1 cup lettuce (shredded): 1g carbs

Total: 29.5g protein, 34g carbs

#10 Avocado Salmon Wrap

  • Tortilla, for example: Mission Carb Balance Soft Taco Whole Wheat: 5g protein, 18g carbs

  • 3.5oz/100g salmon: 23g protein

  • ½ avocado: 1.5g protein, 6g carbs

  • 1 tbsp lemon juice: 1g carbs

  • 2 tbsp Greek yogurt (for mixing with lemon juice): 4g protein, 2g carbs

  • ½ cucumber (sliced): 2g carbs

  • ½-1 cup lettuce (shredded): 1g carbs

  • fresh dill

Total: 33.5g protein, 30g carbs

#11 Vegetarian Wrap

Tortilla, for example: Mission Carb Balance Soft Taco Whole Wheat: 5g protein, 18g carbs

  • 3.5oz/100g tofu (cubed and cooked): 17g protein, 3g carbs

  • 2 tbsp hummus: 2g protein, 6g carbs

  • ¼ cup chickpeas (preferably roasted): 6g protein, 10g carbs

  • 1 cup spinach: 1g protein, 1g carbs

  • ½ carrot (shredded): 3g carbs

  • 2 tbsp Feta cheese (crumbled) 2g protein, 1g carbs

  • ½ cucumber (sliced): 2g carbs

  • 1 tbsp lemon juice: 1g carbs

Total: 33g protein, 45g carbs

Enjoyed one of our recommendations or have another great recipe to share? Jump on the HIgedi app and let other mamas know! We’d love to see and hear what you cooked.