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6 Low-Calorie Wraps Under 315 Calories

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

Buying wraps from your local fast-food chain can get kind of expensive.

They can do a number on your waistline. And it contains a ton of sodium too.

low calorie wrap

So to save your wallet and your waistline, it’s best to make your own.

close up of wrap

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


1. Chicken Salad Wrap

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.

You’ll also be using honey, Dijon mustard, and lemon juice for your dressing.

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

Tender chicken and creamy avocado makes the perfect low-calorie chicken recipe.

Greek yogurt makes this wrap rich yet light and parsley adds freshness and nutrition.

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

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

This Spicy mushroom wrap contains just 250 calories and it’s packed with veggies.

That’s a good thing – in fact, only 10% of people are getting the recommended amount of fruits and veggies each day.

What you’ll love most about this Wrap is how tasty it is.

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

You can’t go wrong with this spinach feta wrap with garlic inspired by the flavors of the Mediterranean.

Besides adding lots of creaminess, hummus is packed with protein 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

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

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

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

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

This tomato basil wrap has got creamy mozzarella, pesto, juicy tomatoes, leaf salad, fresh basil, and dill.

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

Besides adding fresh flavor, pesto is quite healthy.

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.