25 Low-Calorie Wraps Under 300 Calories

Let’s be real for a second. You’re probably sick of eating the same boring salads every single day. I get it. I’ve been there, staring at another plate of limp lettuce and wondering if this is really what “healthy eating” has to come to.

Here’s the thing though: wraps are basically the unsung heroes of the weight-loss world. They’re portable, they don’t require you to eat at your desk with a fork like some kind of functioning adult, and most importantly, they can actually taste good. Not “I’m pretending this is delicious because it’s healthy” good, but genuinely satisfying.

The secret? Keeping them under 300 calories while still packing in enough flavor and protein to keep you from raiding the snack drawer by 3 PM. And trust me, after testing more wrap combinations than I care to admit, I’ve figured out exactly how to do that.

Why Wraps Actually Work for Weight Loss

Before we jump into the recipes, let’s talk about why wraps are legit when you’re trying to drop a few pounds. According to research from Mayo Clinic, creating a calorie deficit is the cornerstone of weight loss. You need to burn more calories than you consume, and wraps make this surprisingly painless.

Think about it: a standard wrap gives you built-in portion control. You can only fit so much into a tortilla before it becomes structurally unsound. Plus, when you load them up with vegetables and lean protein, you’re getting a ton of volume for relatively few calories. That’s the whole “eat more, weigh less” concept that actually works.

The fiber from the veggies and whole-grain tortilla keeps you full longer. I’m talking actual satiety here, not that weird hungry-but-trying-to-ignore-it feeling you get after a 100-calorie snack pack. When you combine protein with fiber, you’re setting yourself up to actually make it to your next meal without contemplating a vending machine visit.

The Anatomy of a Perfect Low-Calorie Wrap

Not all wraps are created equal. Some leave you starving an hour later, others are basically salads that forgot how to commit. Here’s what you actually need in a wrap that clocks in under 300 calories but doesn’t taste like cardboard.

The Base Matters More Than You Think

Your tortilla choice can make or break the whole situation. I’ve tried them all—the low-carb ones that tear if you look at them wrong, the ones that claim to be “high fiber” but taste like eating a paper bag, and everything in between.

Here’s what actually works: Look for whole wheat tortillas around 80-100 calories. They give you enough structure to hold everything together without blowing your calorie budget. Some brands have those ridiculously large tortillas that are like 300 calories by themselves. Skip those unless you’re making a wrap for two people.

Low-carb tortillas can be great if you find a brand you like. Mission makes some decent ones, and I’ve also had good luck with Flatout wraps. Just check the label because some sneak in a ton of fiber that, let’s just say, doesn’t agree with everyone’s digestive system.

Protein Is Non-Negotiable

This is where a lot of people mess up. They load up on veggies, feel virtuous, and then wonder why they’re starving two hours later. You need protein. Like, actual protein, not just a sprinkle of cheese.

Aim for at least 15-20 grams of protein per wrap. That could be grilled chicken, turkey, tuna, tofu, or even beans. I keep a batch of rotisserie chicken in my fridge most weeks. It’s already cooked, already seasoned, and you can shred it in about 30 seconds.

If you’re plant-based, hummus is your friend. Two tablespoons gives you about 4 grams of protein, plus it adds creaminess without needing mayo. Black beans, chickpeas, and edamame are also solid options.

25 Wraps That Actually Taste Good

Alright, let’s get to the good stuff. These aren’t just “technically edible” options. These are wraps I actually make and eat regularly without feeling like I’m punishing myself for existing.

1. Mediterranean Chicken Wrap (280 calories)

Start with a whole wheat tortilla, add 3 ounces of grilled chicken breast, a handful of spinach, diced cucumber, tomatoes, and a tablespoon of hummus. Finish with a sprinkle of feta and some red onion. The combination of the tangy feta and creamy hummus makes this feel way more indulgent than it is.

I usually prep the chicken using this grill pan that gets those perfect char marks without actually firing up an outdoor grill. Get Full Recipe.

2. Turkey and Avocado Power Wrap (295 calories)

Layer 3 ounces of deli turkey, one-quarter of an avocado (sliced thin), lettuce, tomato, and mustard on a low-carb tortilla. The avocado adds healthy fats that keep you satisfied, and the mustard gives it a kick without adding calories.

Pro tip: Don’t use the whole avocado. I know it’s tempting, but a quarter is plenty. Save the rest for tomorrow’s wrap or breakfast.

3. Spicy Tuna Wrap (270 calories)

Mix a can of tuna with a tablespoon of Greek yogurt, sriracha to taste, and a squeeze of lime. Spread on a whole wheat tortilla, add shredded carrots, cucumber, and lettuce. Roll it up and you’ve got something that tastes vaguely like a spicy tuna roll without the rice or the price tag.

4. Black Bean and Salsa Wrap (265 calories)

Half a cup of black beans, two tablespoons of salsa, a sprinkle of reduced-fat cheese, lettuce, and diced peppers. Heat it up for 30 seconds in one of those small tortilla warmers and it’s basically a burrito that won’t destroy your calorie goals for the day.

This is my go-to when I need something fast. The beans are filling, the salsa adds tons of flavor for basically no calories, and the whole thing comes together in about three minutes. You can find similar quick options in this low-calorie lunch collection.

5. Buffalo Chicken Wrap (285 calories)

Shred some rotisserie chicken, toss it with a tablespoon of Frank’s RedHot, add romaine lettuce, shredded carrots, and a drizzle of light ranch or blue cheese dressing. The spice makes you feel like you’re eating something exciting, not diet food.

6. Greek Yogurt Chicken Salad Wrap (275 calories)

Mix shredded chicken with Greek yogurt instead of mayo, add diced celery, grapes, and a tiny bit of curry powder. Wrap it up with some lettuce. The grapes add sweetness and crunch without adding a ton of calories, and the curry powder makes it feel fancy.

7. Egg White and Veggie Wrap (240 calories)

Scramble three egg whites with peppers, onions, and mushrooms. Add a sprinkle of cheese if you want. This works as breakfast or lunch, and it’s one of those wraps that feels substantial despite being pretty low in calories.

I make a batch of the veggie mixture on Sunday and keep it in the fridge. Then it’s just scrambling eggs and reheating the veggies. Takes maybe five minutes total. For more breakfast ideas like this, check out these low-calorie breakfast options.

8. Hummus and Veggie Wrap (255 calories)

Spread a generous amount of hummus on your tortilla, then load up with bell peppers, cucumbers, shredded carrots, spinach, and red onion. Add a squeeze of lemon juice and some everything bagel seasoning. Sounds simple, but the everything bagel seasoning makes it taste way better than it has any right to.

9. Turkey Club Wrap (290 calories)

Layer turkey, one slice of turkey bacon, lettuce, tomato, and a light spread of mustard. The turkey bacon adds that smoky flavor without the calorie bomb of regular bacon. And yes, turkey bacon can be good if you cook it in this air fryer until it’s actually crispy.

For a full breakdown of protein-packed meals like this, take a look at our high-protein meal plan.

10. Asian Chicken Lettuce Wrap Style (260 calories)

Okay, this one’s technically a lettuce wrap situation, but it’s too good not to include. Sauté ground chicken with ginger, garlic, and low-sodium soy sauce. Add water chestnuts for crunch, wrap in butter lettuce leaves. It’s basically P.F. Chang’s without the price or the wait.

Speaking of Asian-inspired options, if you’re into trying different cuisines while staying low-calorie, you might enjoy this collection of meals under 300 calories.

11. Caprese Wrap (280 calories)

Fresh mozzarella (go light on this), tomatoes, basil, and a drizzle of balsamic glaze on a whole wheat tortilla. It’s like summer in wrap form. The balsamic glaze is key—it’s sweet and tangy and makes everything taste fancy.

12. BBQ Chicken Wrap (285 calories)

Shredded chicken mixed with two tablespoons of BBQ sauce, shredded cabbage for crunch, and pickled jalapeños if you’re feeling adventurous. The cabbage adds volume without calories, and it stays crunchy longer than lettuce.

13. Southwestern Veggie Wrap (270 calories)

Black beans, corn, bell peppers, onions, a squeeze of lime, and a sprinkle of cilantro. Add some hot sauce if you like it spicy. This is one of those wraps that’s just as good cold as it is warm, which makes it perfect for meal prep.

14. Tuna and White Bean Wrap (275 calories)

Mix canned tuna with white beans, lemon juice, and fresh dill. Add cucumber and tomato. The beans add fiber and make the tuna go further, so you’re getting more volume for your calories.

15. Chicken Caesar Wrap (295 calories)

Grilled chicken, romaine lettuce, a tablespoon of light Caesar dressing, and a sprinkle of Parmesan. Use this Parmesan grater to get super thin shavings—you’ll use less cheese but still get tons of flavor.

This pairs perfectly with the strategies in our 21-day meal plan if you’re looking to commit to consistent healthy eating.

16. Turkey and Cranberry Wrap (280 calories)

Leftover Thanksgiving vibes. Turkey, a small amount of cranberry sauce, spinach, and a thin layer of light cream cheese. It’s sweet and savory and scratches that comfort food itch without derailing your progress.

17. Falafel Wrap (290 calories)

Use store-bought falafel (or make your own if you’re feeling ambitious), add lettuce, tomato, cucumber, and tahini sauce. The falafel is surprisingly filling, and the tahini adds a nutty richness.

18. Pesto Chicken Wrap (285 calories)

Grilled chicken, a teaspoon of pesto (a little goes a long way), sun-dried tomatoes, spinach, and mozzarella. The pesto is intense enough that you don’t need much, which keeps the calories down.

19. Shrimp and Avocado Wrap (275 calories)

Grilled shrimp, a quarter avocado, lettuce, and a squeeze of lime. Shrimp is super low in calories but high in protein. I buy these frozen pre-cooked shrimp and just heat them up. Zero effort, maximum flavor.

20. Veggie Cream Cheese Wrap (260 calories)

Light cream cheese, cucumbers, shredded carrots, bell peppers, and sprouts. This is basically what you’d get at a bagel shop but way lower in calories. The cream cheese makes it creamy without needing any other dressing.

21. Thai Peanut Chicken Wrap (295 calories)

Shredded chicken, shredded cabbage and carrots, and a small amount of peanut sauce. Make the sauce with PB2 powdered peanut butter to keep it light. PB2 is magic for low-calorie cooking—all the peanut flavor, fraction of the calories.

22. Salmon and Cucumber Wrap (280 calories)

Canned salmon, light cream cheese, cucumber, and dill. It’s like a lox and cream cheese situation but easier and cheaper. The dill is essential—don’t skip it.

23. Roasted Veggie Wrap (265 calories)

Roast whatever vegetables you have—zucchini, peppers, onions, eggplant—with a tiny bit of olive oil. Add some goat cheese and balsamic. The roasting makes the veggies sweet and caramelized, so this doesn’t taste like you’re eating rabbit food.

If you’re looking for more creative ways to use vegetables, browse through these easy dinner ideas.

24. Ham and Swiss Wrap (275 calories)

Deli ham, one slice of Swiss cheese, mustard, lettuce, and pickles. It’s basic but reliable. Sometimes you just want something straightforward that tastes good without requiring a bunch of prep.

25. Cottage Cheese and Tomato Wrap (255 calories)

This sounds weird but trust me. Low-fat cottage cheese, sliced tomatoes, cucumbers, and everything bagel seasoning. The cottage cheese is creamy and packed with protein, and the everything seasoning makes it taste like a bagel and lox without the bagel calories.

The Mistake Everyone Makes (And How to Fix It)

Here’s where people usually screw up: they make their wraps too big. I’m talking burrito-sized wraps that require two hands and still fall apart. Or they go too small and end up starving.

The sweet spot is a tortilla that’s about 8-10 inches in diameter. That gives you enough room to add substantial fillings without creating a structural engineering problem. When you roll it, fold in the sides first, then roll from the bottom up. Press down gently as you go. If it’s falling apart, you’ve overfilled it.

Another common issue: not spreading your “wet” ingredients thin enough. If you glop all your hummus or Greek yogurt in the center, it squishes out the sides when you bite into it. Spread it thin and even across the whole tortilla.

And seriously, prep your vegetables ahead of time. I cannot stress this enough. When you’re hungry and in a rush, you’re not going to chop vegetables. You’re going to order takeout. Spend 20 minutes on Sunday slicing cucumbers, shredding carrots, and washing lettuce. Store everything separately in these containers with the little vent things that keep produce fresh longer.

Making Wraps Work for Your Actual Life

Let’s talk about the reality of eating wraps regularly. You’re probably not going to make a fresh wrap every single day. That’s fine. Neither am I. Here’s what actually works.

Make three or four wraps on Sunday. Wrap each one tightly in parchment paper, then put them in a zip-top bag. They’ll keep in the fridge for about three days. Don’t make them for the whole week—by day four they start getting sad.

For the ones you prep, choose fillings that don’t get soggy. Avoid tomatoes for meal-prepped wraps. They leak and make everything wet. Cucumber is fine. Bell peppers are great. Save the tomatoes for the day you’re eating it.

If you’re bringing a wrap to work, keep a small bottle of hot sauce in your desk. It makes even basic wraps way more interesting and adds zero calories.

One more thing: don’t be afraid to eat the same wrap multiple days in a row. I know everyone talks about “variety,” but honestly? If you find a wrap you actually like, just eat it. You don’t need to reinvent the wheel every single day. I rotate between maybe five different combinations and that’s plenty.

When Wraps Fit Into a Bigger Plan

These wraps work great as standalone meals, but they’re even better when they’re part of an actual plan. If you’re serious about losing weight, you need more than just lunch figured out.

That’s where having a complete meal plan helps. You’re not winging it every day, hoping you make good choices. You know exactly what you’re eating, you’ve done the calorie math, and you’re not spending mental energy on food decisions all day.

We’ve got several meal plans that incorporate wraps along with other meals, so you’re getting variety without constantly having to figure out what’s for dinner. Check out the 7-day 1200 calorie plan if you’re looking for a straightforward starting point.

For those who need a bit more flexibility, the 14-day 1500 calorie plan gives you more room to work with while still keeping you in a deficit.

And if you’re trying to figure out which calorie level is right for you, this comparison of 1200 vs 1500 calorie plans breaks down the differences.

What to Avoid (The Stuff That Seems Healthy But Isn’t)

Not everything that goes in a wrap is created equal. Some ingredients are sneaky calorie bombs that will wreck your 300-calorie goal before you realize what happened.

Regular tortillas: Those burrito-sized flour tortillas can be 300+ calories by themselves. Read the label. Every single time.

Too much cheese: I love cheese. We all love cheese. But an ounce of most cheeses is around 100 calories, and it’s really easy to use way more than an ounce when you’re sprinkling it on. Measure it. I know it’s annoying, but it matters.

Regular mayo and dressings: Two tablespoons of mayo is like 200 calories. Use Greek yogurt instead, or if you must use mayo, measure it and use way less than you think you need.

Dried fruit: Seems healthy, but it’s basically candy. A small handful can add 100+ calories without making you any fuller.

Nuts in excess: Nuts are healthy, yes. They’re also extremely calorie-dense. A quarter cup of almonds is 200 calories. If you want the crunch, try adding more vegetables instead.

The general rule: if it’s creamy or crunchy (in the snack food way, not the vegetable way), measure it. Everything else you can eyeball.

Frequently Asked Questions

The Bottom Line on Low-Calorie Wraps

Here’s the truth: wraps aren’t going to solve all your problems. They’re not a magic weight-loss hack. But they are a practical, portable, actually-tastes-good way to eat fewer calories without feeling deprived.

The key is finding combinations you genuinely enjoy and then making them part of your routine. Don’t overthink it. Pick three or four wraps from this list, make them a couple times, and see which ones you actually want to eat again. Those are your keepers.

Prep what you can in advance. Measure the stuff that matters. Use enough protein to keep you full. And for the love of everything, don’t make your wraps so big they fall apart.

Weight loss is already hard enough without making every meal a production. These wraps are meant to make your life easier, not give you another thing to stress about. Make them, eat them, move on with your day.

And if you want more structure around your whole eating plan—not just lunch but breakfast, dinner, and snacks too—check out our 1200 calorie meal plan or the vegetarian option if that’s more your style. Sometimes having the whole week mapped out makes everything easier.

Now go make a wrap. A good one. One you’ll actually want to eat tomorrow.