15 High Protein Wraps and Sandwiches

Wraps and sandwiches are the ultimate quick meals. They’re portable, customizable, and perfect for busy weekdays when you don’t want to overthink dinner.

But let’s be honest — some leave you hungry an hour later. The secret? Boost the protein and build them with balance in mind.

These high-protein wraps and sandwiches are filling, flavorful, and easy to make.

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1. Grilled Chicken Avocado Wrap

Juicy grilled chicken paired with creamy avocado and crisp lettuce, wrapped in a soft tortilla. It’s fresh, filling, and packed with satisfying protein.

Ingredients:

• 1 large whole wheat tortilla
• 1 grilled chicken breast (sliced)
• ½ avocado (sliced)
• Lettuce
• 1 tbsp Greek yogurt or light mayo

Instructions:

1. Spread yogurt or mayo on tortilla.
2. Add chicken, avocado, and lettuce.
3. Roll tightly, slice, and serve.

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2. Turkey & Hummus Veggie Wrap

Lean turkey slices layered with hummus and crunchy vegetables. A protein-rich wrap that’s light yet incredibly satisfying.

Ingredients:

• Whole wheat wrap
• 4 slices deli turkey
• 2 tbsp hummus
• Sliced cucumber
• Shredded carrots

Instructions:

1. Spread hummus over wrap.
2. Add turkey and veggies.
3. Roll up and slice.

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3. Tuna Salad Sandwich

Classic tuna salad made lighter with Greek yogurt, served between hearty whole grain bread slices for a protein-packed lunch.

Ingredients:

• 1 can tuna
• 1 tbsp Greek yogurt
• 1 tsp mustard
• Whole grain bread
• Lettuce

Instructions:

1. Mix tuna, yogurt, and mustard.
2. Spread onto bread.
3. Add lettuce and close sandwich.

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4. Steak Fajita Wrap

Tender sliced steak with sautéed peppers and onions wrapped in a warm tortilla. Bold flavor and serious protein in every bite.

Ingredients:

• Cooked flank steak (sliced)
• Whole wheat tortilla
• Sautéed bell peppers
• Sautéed onions
• Salsa

Instructions:

1. Place steak and veggies on tortilla.
2. Add salsa.
3. Roll tightly and serve.

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5. Egg Salad Protein Sandwich

Creamy egg salad boosted with Greek yogurt, layered on whole grain bread for a simple yet filling meal.

Ingredients:

• 2 boiled eggs (chopped)
• 1 tbsp Greek yogurt
• Mustard
• Whole grain bread

Instructions:

1. Mix eggs with yogurt and mustard.
2. Spread on bread.
3. Assemble and serve.

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6. Buffalo Chicken Wrap

Spicy shredded chicken tossed in buffalo sauce, wrapped with crisp lettuce and light ranch for a bold, protein-loaded wrap.

Ingredients:

• 1 cup shredded cooked chicken
• 1 tbsp buffalo sauce
• Whole wheat wrap
• Lettuce
• Light ranch

Instructions:

1. Toss chicken with buffalo sauce.
2. Add to wrap with lettuce and ranch.
3. Roll and slice.

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7. Chickpea Smash Wrap

Mashed chickpeas with lemon, olive oil, and herbs wrapped with fresh veggies. A plant-based option full of fiber and protein.

Ingredients:

• 1 cup canned chickpeas
• Lemon juice
• Olive oil
• Spinach
• Whole wheat wrap

Instructions:

1. Mash chickpeas with lemon and oil.
2. Spread on wrap.
3. Add spinach and roll.

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8. Smoked Salmon Cream Cheese Sandwich

Savory smoked salmon layered with cream cheese and cucumbers on whole grain bread. Simple, elegant, and rich in protein.

Ingredients:

• Whole grain bread
• 3 oz smoked salmon
• 2 tbsp cream cheese
• Sliced cucumber

Instructions:

1. Spread cream cheese on bread.
2. Add salmon and cucumber.
3. Close sandwich and slice.

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9. Chicken Caesar Wrap

Grilled chicken tossed with crisp romaine and Caesar dressing, wrapped tightly for an easy high-protein lunch or dinner.

Ingredients:

• 1 grilled chicken breast
• Whole wheat wrap
• Romaine lettuce
• Caesar dressing
• Parmesan

Instructions:

1. Slice chicken.
2. Toss with lettuce and dressing.
3. Wrap and serve.

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10. BBQ Turkey Melt Sandwich

Lean turkey layered with BBQ sauce and melted cheese for a sweet and smoky sandwich packed with protein.

Ingredients:

• Whole grain bread
• 4 slices turkey
• 1 slice cheese
• 1 tbsp BBQ sauce

Instructions:

1. Layer turkey and cheese on bread.
2. Add BBQ sauce.
3. Toast until cheese melts.

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11. Greek Chicken Pita

Juicy grilled chicken stuffed into a whole wheat pita with cucumbers, tomatoes, and tzatziki. Fresh Mediterranean flavors with a strong protein punch.

Ingredients:

• Whole wheat pita
• 1 grilled chicken breast
• Cucumber
• Tomato
• Tzatziki

Instructions:

1. Slice chicken.
2. Fill pita with chicken and veggies.
3. Add tzatziki and serve.

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12. Peanut Butter Banana Protein Sandwich

Peanut butter layered with banana slices on whole grain bread. A quick, satisfying sandwich with plant-based protein.

Ingredients:

• Whole grain bread
• 2 tbsp peanut butter
• 1 banana (sliced)

Instructions:

1. Spread peanut butter on bread.
2. Add banana slices.
3. Close and serve.

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13. Caprese Chicken Sandwich

Sliced grilled chicken layered with mozzarella, tomatoes, and basil, finished with balsamic glaze for a fresh protein-packed sandwich.

Ingredients:

• Whole grain bread
• Grilled chicken slices
• Fresh mozzarella
• Tomato slices
• Basil
• Balsamic glaze

Instructions:

1. Layer chicken, mozzarella, and tomato.
2. Add basil and drizzle glaze.
3. Close sandwich and serve.

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14. Spicy Tuna Wrap

Tuna mixed with light mayo and chili sauce, wrapped with crunchy lettuce for a quick, protein-rich meal.

Ingredients:

• 1 can tuna
• 1 tbsp light mayo
• Chili sauce
• Whole wheat wrap
• Lettuce

Instructions:

1. Mix tuna with mayo and chili sauce.
2. Add to wrap with lettuce.
3. Roll and slice.

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15. Cottage Cheese Veggie Sandwich

Creamy cottage cheese layered with cucumbers, tomatoes, and sprouts on whole grain bread. Light, refreshing, and surprisingly high in protein.

Ingredients:

• Whole grain bread
• ½ cup cottage cheese
• Sliced cucumber
• Tomato
• Sprouts

Instructions:

1. Spread cottage cheese on bread.
2. Add vegetables.
3. Close sandwich and serve.