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6 Low-Calorie Wraps Under 315 Calories

Super easy and yummy, these low-calorie wraps are perfect for quick lunch or dinner. While not high in calories, they’re super nutritious and flavorful.

holding wrap

Sandwiches are great and all. But after a while, they can get pretty lame.

And when that happens, it’s great to have wraps for a change. But buying wraps from your local fast-food chain can get kind of expensive.

And they can do a number on your waistline. And it contains a ton of sodium too. In fact, it has 33% of your daily sodium needs. Yikes!

So to save your wallet and your waistline, it’s best to make your own. That way, you can control what ingredients are in them.

close up of wrap

That’s why I’m sharing 6 low-calorie wraps. They’re not only tasty but low in calories too.

That way, you can change up your menu – yet stick with your health goals.

So what are you waiting for? Let’s dive right in!

1. Chicken Salad Wrap

At just 277 calories, this wrap gives McDonald’s wraps a run for their money. This chicken salad wrap is so refreshing and tasty.

You’ll love the intense creaminess of this chicken salad. And the lettuce and celery add the perfect crunch.

Meanwhile, the avocados and cherry tomatoes add extra mouthfeel and sweetness – It’s a picnic in your mouth.

What really makes this wrap is the dressing. With traditional chicken salad, you typically use mayo.

However, this chicken salad wrap uses Greek yogurt as a base. Greek yogurt provides a rich, luscious taste – and is healthier too.

Greek yogurt is packed with protein and calcium. So it fills you up and helps build your bones.

Greek yogurt is also full of probiotics. These are substances that are good for your gut.

You’ll also be using honey, Dijon mustard, and lemon juice for your dressing. These provide the perfect amount of sweetness, heat, and acidity.

After making this dressing, you may never go back to using mayo. Feel free to check out more 300 calorie meals like this here.

Chicken Salad Wrap

Ingredients for a wrap

  • Weight Watcher tortilla
  • A piece of romaine lettuce (chopped)
  • 1 cherry tomato (thinly sliced)
  • 1/8 avocado (thinly sliced)

Chicken salad

  • 2 oz cooked chicken breast (skinless) (cubed)
  • 1/4 stalk celery (thinly sliced)
  • 1 tbsp plain Greek yogurt
  • A few drops of honey
  • A couple of drops of Dijon mustard
  • A few drops of lemon juice (freshly squeezed)

Nutrition Per Serving:

  • Calories: 277
  • Fats: 8.5g
  • Protein: 23g
  • Carbs: 27g
  • Fiber: 4.1g
  • Sugar: 2.9g

Full Recipe

2. Chicken Avocado Wrap

Here’s another chicken-inspired wrap. After all, who doesn’t love chicken?

And this chicken avocado wrap is sure to love you back. It contains just 314 calories.

It’s also packed with fiber. In fact, one wrap provides about ¼ of your daily fiber needs.

But best of all, this chicken avocado wrap tastes terrific. The tender, savory chicken is complemented by the creamy avocado making it a perfect low-calorie chicken recipe.

And you’re getting sweetness from the red onions and acidity from the lemon juice. The Greek yogurt makes this wrap rich yet light.

And don’t forget to add the fresh parsley. Not only does it add brightness and freshness, but it also adds extra nutrition.

A ½ cup serving of fresh parsley contains just 11 calories. Yet, it provides 108% of your daily Vitamin A needs, and a whopping 547% of your daily Vitamin K needs.

So eat up your parsley!

Chicken Avocado Wrap

Ingredients for a wrap

  • Wholemeal Weight Watcher tortilla
  • 1/2 piece of romaine lettuce (chopped)

Chicken Avocado Mixture

  • 1/3 cup cooked shredded chicken
  • 1/3 avocados (deseeded, diced)
  • 1/4 tsp lemon juice (freshly squeezed)
  • A few slices of red onion
  • Chopped fresh parsley
  • 1 tbsp Greek yogurt
  • A pinch of garlic powder
  • A pinch of salt

Nutrition Per Serving:

  • Calories: 314
  • Fats: 16g
  • Protein: 17g
  • Carbs: 28g
  • Fiber: 6.4g
  • Sugar: 1.3g

Full Recipe

3. Spicy Mushroom Wrap for Breakfast

Getting tired of oatmeal for breakfast? Have this Spicy mushroom wrap for breakfast.

One wrap contains just 250 calories. And it’s packed with veggies like mushrooms, baby spinach, and tomatoes.

So you’re getting your veggies in for breakfast. And that’s a good thing – in fact, only 10% of people are getting the recommended amount of fruits and veggies each day.

Now that’s scary.

What you’ll love most about this Wrap is how tasty it is. The sauteed mushrooms add lots of umami and meaty textures.

And you’re getting lots of heat from the fresh chili and the chili flakes. Meanwhile, Greek yogurt cools things down a notch.

With a dish like this, you definitely won’t be craving any donuts.

Spicy Mushroom Wrap for Breakfast

Ingredients for a wrap

Mushroom filling

  • 1/3 tsp olive oil
  • 2 oz baby button mushrooms (400g) (sliced)
  • 1/3 garlic clove (minced)
  • A few slices of red onion
  • A pinch of salt and black pepper (to taste)

Spicy yogurt dip

  • 5 tbsp greek yogurt
  • A bit of minced garlic
  • A few Chilli flakes
  • A pinch of dried thyme


  • Wholemeal Weight Watcher tortilla
  • 10 baby spinach leaves
  • 2 tomato slices
  • A few chili slices

Nutrition Per Serving:

  • Calories: 251
  • Fats: 10g
  • Protein: 11g
  • Carbs: 31g
  • Fiber: 3.9g
  • Sugar: 6.1g

Full Recipe

4. Spinach Feta Wrap With Garlic

Looking for another vegetarian wrap? You can’t go wrong with this spinach feta wrap with garlic.

It’s inspired by the yummy flavors of the Mediterranean. You’ve got creamy hummus, salty feta cheese, sweet red bell pepper strips, fresh baby spinach, and garlic.

All wrapped in a tortilla wrap. And it all comes out to just 270 calories.

Besides adding lots of creaminess, hummus is good for you too. It’s packed with protein.

It’s also rich in manganese, magnesium, and phosphorus. So it’s great for your bones.

It even contains brain-boosting B vitamins. And it can promote weight loss.

So pile on the hummus and enjoy this school lunch! It pairs well with a bowl of low-calorie soup.

Spinach Feta Wrap With Garlic

Ingredients for a wrap

  • 3 tbsp hummus
  • A little bit of minced garlic
  • Weight Watcher tortilla
  • 1/3 cup baby spinach
  • A few slices of red bell pepper
  • 5tbsp feta cheese (crumbled)

Nutrition Per Serving:

  • Calories: 270
  • Fats: 12g
  • Protein: 11g
  • Carbs: 30g
  • Fiber: 3.9g
  • Sugar: 2g

Full Recipe

5. Spicy Tuna Wrap with Veggies

Do you enjoy spicy food? Then you’re in for a treat with this spicy tuna wrap with veggies.

It’s tuna salad taken to the next level. That’s because you’re adding some hot sauce to the tuna salad.

But don’t be afraid of the heat. The Greek yogurt and avocado add some cooling elements, as well as much-needed creaminess.

And the carrots add sweetness, while the cucumbers make these wraps refreshing.

To ensure your wrap isn’t too bulky, make sure to julienne your veggies. You can do this with a sharp knife.

Or, to make it quicker, you can just use a good mandolin like this. But be extremely careful.

Besides being tasty, this spicy tuna wrap is quite healthy. It contains just 207 calories.

And it’s packed with brain-boosting omega-3s. Yay! Check out more 200 calorie meals like this here.

Spicy Tuna Wrap with Veggies

Ingredients for a wrap

  • Weight Watcher tortilla
  • A few matchsticks of carrot
  • A couple slices of avocado
  • 5 sticks of English cucumber

Tuna Mixture

  • 2 tbsp tuna
  • 2 tsp greek yogurt
  • 1/4 tsp soy sauce (low sodium)
  • 1/2 tsp sriracha sauce

Nutrition Per Serving:

  • Calories: 207
  • Fats: 7.6g
  • Protein: 8.5g
  • Carbs: 28g
  • Fiber: 3g
  • Sugar: 4.1g

Full Recipe

6. Tomato Basil Wrap with Mozzarella

Craving the tastes of Italy? Then you’ll want to feast on this tomato basil wrap with mozzarella.

It contains only 277 calories and is simply “Bellissimo.” You’ve got creamy mozzarella, pesto, juicy tomatoes, leaf salad, fresh basil, and dill.

All in a wholewheat tortilla wrap. Yum! A perfect lunch for busy college students!

Besides adding fresh flavor, pesto is quite healthy. It’s rich in heart-healthy polyunsaturated and monounsaturated fats.

And it contains antioxidants.

Don’t have any pesto on hand? You can get some high-quality fresh basil pesto here.

Tomato Basil Wrap with Mozzarella

Ingredients for a wrap

  • Wholemeal Weight Watcher tortilla
  • 1 tbsp pesto
  • 1/2 cups mixed leaf salad
  • 5 tbsp shredded mozzarella
  • 1 sliced tomato
  • 4 fresh basil leaves (chopped)
  • some chopped dill
  • a pinch of salt and black pepper

Nutrition Per Serving:

  • Calories: 277
  • Fats: 14g
  • Protein: 11g
  • Carbs: 28g
  • Fiber: 2.9g
  • Sugar: 3.5g

Full Recipe

Watch: 6 Low Calorie Wraps

If you’re more of a visual learner, check out this video where I make all of these 6 wraps in one go. You can choose which one is your favorite.

Which Wrap Has the Lowest Calories

pile of wraps

And the winner in far of the lowest calories is the Spicy Tuna Wrap with Veggies. It contains just 207 calories.

That’s about 300 fewer calories than a Macdonald’s Chicken & Bacon McWrap.

Besides being low in calories, it’s packed with lean protein from the tuna.

It is also low in sodium. In fact, it contains just 291 mg of sodium, compared to 790 mg of sodium in the McWrap.

Now that’s a wrap.

How to Store These Low-Calorie Wraps

low calorie wraps

For best results, it’s best to eat your wraps as soon as you make them. But life happens, and we can’t always put together a wrap on the fly.

In that case, you can make your wrap in the morning. Then you can pack it to go for that day.

Just be sure to put it in a glass storage container like this to maintain freshness. Or you can use a BPA-free plastic container like this.

You can also wrap your wraps in beeswax wrap like this.

Ingredients to Use to Make Low-Calorie Wraps

low cal wrap recipes

Wraps can quickly become loaded with calories. So, it’s essential to use the right ingredients to keep them low in calories.

Here are some ingredients to use to make your wraps low in calories:

  • Use grilled or broiled chicken instead of fried chicken.
  • You could use low-fat Greek yogurt instead of mayonnaise or sour cream
  • Use low-calorie tortillas like Mr. Tortilla. They contain just 15 calories per tortilla, and they’re low in carbs. To cut the calories, even more, you can use lettuce leaves or cabbage leaves instead of tortillas.
  • Use lots of fresh veggies in your wraps. Veggies, for the most part, are low in calories. The exception is avocado (which is technically a fruit). You can still use avocado but use it sparingly. Limit it to about a 1/3 of an avocado.
  • Use lean proteins like chicken breast, tuna, and legumes like beans.
low calorie wrap

6 Low-Calorie Wraps Under 315 Calories

Yield: 1 wrap
Prep Time: 20 minutes
Total Time: 20 minutes

When you need a quick lunch, there is nothing better than an easy low-calorie wrap. These are great for at-work meal prep.


  • Weight Watcher tortilla
  • Mashed avocado/Greek yogurt/Hummus/Pesto
  • Lettuce/Basil leaves
  • Vegetables of choice
  • Meat of choice
  • Spices
  • Salt


  1. Check out the ingredients above and mix them together.
  2. Place them on a low-calorie tortilla.
  3. Roll up, cut in a half, and serve.

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