Healthy Lunch Wraps

These healthy wraps are a perfect packed lunch! Flavorful and satisfying, they're stuffed with greens, avocado, and a honey-Dijon chickpea salad.

Hands holding sliced healthy lunch wraps

When it comes to lunch, I usually gravitate towards salads or bowls, but when I have the ingredients to these healthy lunch wraps on hand, I’m 100% on team sandwich. They’re fresh and satisfying, filled with a crisp kale salad, creamy avocado, and hearty chickpeas. But the secret ingredient that makes them so flavorful is the dressing. It’s a sharp, savory honey-Dijon vinaigrette that I whizz together in the blender so that it’s creamy and emulsified.

When I assemble these sandwich wraps, I mash some of the dressing with the chickpeas, toss some with the veggies, and serve the rest on the side for dipping. I love that one punchy sauce is all it takes to transform simple ingredients like chickpeas and kale into these delicious, healthy wraps. If you ask me, they’re the perfect weekday lunch.

Healthy wraps recipe ingredients on and around a cutting board

Healthy Lunch Wraps Recipe Ingredients

I make these sandwich wraps with simple, fresh ingredients. Here’s what’s in them:

  • The dressing! It’s a zingy mix of olive oil, lemon juice, white wine vinegar, Dijon mustard, honey, garlic, and salt. If you like, you can blend in a little Parmesan cheese to make it extra-creamy.
  • Chickpeas – They add heft to these lunch wraps. To season them, I mash them with salt, pepper, and some of the dressing.
  • Veggies – I make a crunchy salad out of torn kale, shaved Brussels sprouts, and radicchio. Together, these greens create a nice mix of colors and flavors, but if you want to simplify the lunch wraps, you could use all kale instead.
  • Avocado – I love how its creamy texture plays off the crisp greens.
  • Parmesan cheese – For rich, nutty flavor. If you’re vegan, feel free to skip it.
  • And extra-large tortillas – To wrap it all up!

Find the complete recipe with measurements below.

Hand using potato masher to mash chickpeas in a glass bowl

How to Assemble These Sandwich Wraps

Once you blend up the dressing, these chickpea salad wraps are easy to put together.

First, mash the chickpeas. Combine them with a little of the dressing, salt, and pepper, and mash until they’ve mostly broken down. I like to leave some chickpeas whole for texture.

Using wooden salad tongs to toss lunch wraps filling with dressing in large bowl

Then, toss the salad. Place the kale, Brussels sprouts, and radicchio in a large bowl with the dressing and toss until the veggies are well-coated.

Finally, assemble the wraps! Divide the chickpeas, the kale salad, and the avocado among the tortillas, and sprinkle in some Parmesan if you’re using it. Wrap and roll each tortilla around the fillings, slice the veggie wraps in half, and serve with the remaining dressing for dipping.

That’s it!

Hands folding healthy sandwich wraps

Healthy Lunch Wraps Prep and Serving Suggestions

These sandwich wraps are delicious right after they’re made, but they also keep well in the fridge for a day or two, making them a great meal prep lunch option. If you assemble them ahead of time, wrap them tightly in foil and refrigerate them until you’re ready to eat.

Enjoy these lunch wraps as a meal on their own, or serve them with a side salad or fresh fruit. Pack one for lunch with a piece of seasonal fruit or fruit salad, or take some broccoli salad, carrot salad, or pasta salad as a side. Happy wrapping!

Healthy lunch wraps recipe

More Healthy Lunch Recipes

If you love these sandwich wraps, try one of these healthy lunch recipes next:

Get This Recipe In Your Inbox
Share your email, and we'll send it straight to your inbox. Plus, enjoy daily doses of recipe inspiration as a bonus!

Healthy Lunch Wraps

rate this recipe:
5 from 22 votes
Prep Time: 30 minutes
Serves 4
These sandwich wraps are a perfect healthy lunch! They're fresh, satisfying, and packed with bold flavor from the zingy vinaigrette.


Dijon Mustard Vinaigrette

For the Wraps

  • 2 cups cooked chickpeas, drained and rinsed
  • 3 curly kale leaves, stemmed and finely chopped
  • 6 Brussels sprouts, thinly sliced
  • ½ cup thinly sliced radicchio
  • Shredded Parmesan cheese, optional
  • 1 ripe avocado, sliced
  • 4 extra-large tortillas


  • Make the dressing. In a blender, combine the oil, vinegar, lemon juice, mustard, honey, garlic, salt, and cheese, if desired. Blend until creamy and emulsified.
  • Make the wrap fillings. In a small bowl, use a potato masher to mash the chickpeas with ¼ cup of the dressing, ¼ teaspoon salt, and several grinds of fresh black pepper.
  • In a medium bowl, toss the kale, Brussels sprouts, and radicchio with ⅓ cup of the dressing.
  • Assemble the wraps: divide the chickpea mixture, salad mixture, avocado, and cheese, if using, among the tortillas. Fold the left and right sides of the tortilla over the filling. Fold the bottom flap of the tortilla up and over the filling and roll the wrap closed. Wrap in foil, slice in half crosswise, and serve with the remaining dressing on the side for dipping.


Leave a comment:

Your email address will not be published. Required fields are marked *

Rate this recipe (after making it)

  1. Christy

    5 stars
    I just wanted to say this wrap is my new favorite food, I am adddicted to it! It is fabulous. I work nights and its such a great food when I get home at 11, not heavy but so satisfying. The dressing has been put on so many other things too! I am not a vegetarian but new to cutting out meats in most of my meals now. I am loving your site, thank you!

  2. Lidia

    Hi, this looks so yummy, I’m definitely going to use it for my gym’s Senior’s Luncheon. Do you have it’s nutrition facts? Thank you and great job and I can’t wait to try!

  3. Kaitlan

    This was SO good! I did, however, accidentally put three tablespoons of honey in the dressing instead of two, so that could explain the extra deliciousness. 🤣 I used veggies that I had- spinach, carrots, and purple cabbage. This will be going on my lunch rotation (with the proper two tb honey)!

    • Jeanine Donofrio

      I’m so glad you enjoyed it!

  4. Nina

    I have a question, I am currently avoiding all sugar so what could work well instead of honey without spoiling overall flavour in this recipe?
    Also can I use red wine instead of white wine vinegar, which we don’t have here?
    Thank you!

    • Phoebe Moore (L&L Recipe Developer)

      Hi Nina, I think red wine vinegar might be sharp here without the honey, so I would start by skipping both in the dressing and reducing the olive oil to 1/2 cup. Then, I’d season to taste from there, adding more lemon, etc. as needed. If you want to add sweetness to the wraps without sweetening the dressing, some thinly sliced Granny Smith apple would be a great addition.

  5. Nina

    Hi, I can’t find the white wine vinaigrette here in Slovenia, so what would be a good substitute? Maybe red wine vinaigrette?
    Also, what could be used instead of honey, can I skip it and it would be just as good? (I’m avoiding all sugar.)
    Thank you, this looks nice.

    • Jeanine Donofrio

      Hi Nina, you can use red wine vinegar or just extra lemon juice. Skipping the honey will make the dressing taste more sharp and tart. I think the honey makes it more balanced, but you could always taste and see what you prefer.

    • Sarah

      5 stars
      I just made them with red wine vinegar and the sauce is delicious!

  6. Tiffany

    5 stars
    I am incorporating more vegetable based meals in my diet and this wrap was fresh and delicious!

    • Phoebe Moore (L&L Recipe Developer)

      So glad you loved the wraps!

  7. J

    This looks amazing! Could you share how many calories is in one single wrap? Thank you!

  8. Julie

    5 stars
    I made this and it was amazing! Thank you for the awesome recipe!!!

    • Jeanine Donofrio

      I’m so glad you loved it!

  9. Kelly Powers

    This lunch looks simple and very refreshing – can’t wait to try!

  10. Noelle

    5 stars
    I made these for lunch today and really thought they were delicious! I was worried it might be very one-note, since the dressing is mixed into each component, but that was not the case at all. Will definitely be making again!

  11. Anna

    Hello! Yum, these look great! Do you think they’d be ok making ahead the night before?


    • Anna

      Nevermind, should’ve read the post thoroughly! 😉

      • Jeanine Donofrio

        I hope you enjoy!

A food blog with fresh, zesty recipes.
Photograph of Jeanine Donofrio and Jack Mathews in their kitchen

Hello, we're Jeanine and Jack.

We love to eat, travel, cook, and eat some more! We create & photograph vegetarian recipes from our home in Chicago, while our shiba pups eat the kale stems that fall on the kitchen floor.