15 Low-Calorie Wraps Under 400 Calories You’Ll Crave

Hungry for fast, flavorful meals that won’t nuke your calorie budget? These low-calorie wraps pack bold flavors, tons of crunch, and legit satisfaction—all under 400 calories each. They’re weeknight-friendly, lunchbox-approved, and wildly customizable. Ready to wrap and roll?

1. Zesty Chicken Caesar Lettuce Wraps That Feel Fancy

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Think classic Caesar, but lighter, brighter, and delightfully crisp. You’ll skip heavy croutons and swap tortillas for crunchy romaine boats. Perfect for desk lunches or lazy dinners.

Ingredients:

• 6 large romaine lettuce leaves
• 6 oz cooked chicken breast, sliced
• 2 tbsp light Caesar dressing
• 1 tbsp finely grated Parmesan
• 1/2 cup cherry tomatoes, halved
• 1 tsp lemon juice
• 1/4 tsp black pepper

Instructions:

1. Toss chicken with dressing, lemon juice, and pepper.
2. Lay romaine leaves on a plate. Divide chicken among leaves.
3. Top with tomatoes and Parmesan. Fold and devour.

Serve with extra lemon wedges for more zip. Add a sprinkle of crushed whole-grain crackers if you want crunch without many calories.

Serving Size: 3 wraps (half the recipe). Estimated Nutrition (per serving): 260 kcal; Fat 10 g; Carbs 10 g; Fiber 3 g; Net Carbs 7 g; Protein 32 g. Nutrition estimates; actual values may vary.

2. Chipotle Black Bean & Corn Wrap With a Lime Kick

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Smoky, tangy, and insanely satisfying. This one brings black beans, sweet corn, and a hit of chipotle for big flavor with minimal effort. Meal prep hero, IMO.

Ingredients:

• 1 medium low-carb whole-wheat tortilla (8-inch)
• 1/2 cup black beans, rinsed
• 1/4 cup corn kernels (thawed if frozen)
• 1/4 cup tomatoes, diced
• 2 tbsp red onion, minced
• 1 tbsp Greek yogurt
• 1 tsp lime juice
• 1/4 tsp chipotle chili powder
• Pinch salt

Instructions:

1. Mix beans, corn, tomatoes, onion, yogurt, lime juice, chipotle, and salt.
2. Warm tortilla in a dry pan for 20 seconds.
3. Fill, roll tightly, and slice in half.

Add chopped cilantro if you’ve got it. Want heat? A few jalapeño slices make it pop.

Serving Size: 1 wrap. Estimated Nutrition: 330 kcal; Fat 7 g; Carbs 53 g; Fiber 12 g; Net Carbs 41 g; Protein 16 g. Estimates only; may vary.

3. Crunchy Thai Turkey Lettuce Wraps With Peanut Drizzle

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All the takeout vibes without the guilt. Lean ground turkey, crunchy veggies, and a light peanut-lime drizzle bring balance and big crunch.

Ingredients:

• 6 large butter lettuce leaves
• 6 oz cooked lean ground turkey
• 1/2 cup shredded carrot
• 1/2 cup shredded red cabbage
• 1 tbsp peanut butter (powdered peanut butter works too)
• 1 tsp soy sauce (low sodium)
• 1 tsp lime juice
• 1 tsp honey
• 2 tsp warm water to thin

Instructions:

1. Stir peanut butter, soy, lime, honey, and water until smooth.
2. Layer turkey, carrot, and cabbage into lettuce leaves.
3. Drizzle sauce and fold like tacos.

Top with chopped peanuts if you can spare a few calories. FYI, powdered peanut butter cuts fat dramatically.

Serving Size: 3 wraps (half the recipe). Estimated Nutrition: 290 kcal; Fat 10 g; Carbs 19 g; Fiber 4 g; Net Carbs 15 g; Protein 30 g. Estimates; actual values vary.

4. Greek Yogurt Chicken Tzatziki Wrap That Tastes Like Vacation

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Bright, herby, and totally lunchbox-friendly. Tzatziki, juicy chicken, and crunchy cucumbers all wrapped up in a soft tortilla.

Ingredients:

• 1 medium whole-wheat tortilla (8-inch)
• 4 oz cooked chicken breast, sliced
• 1/4 cup tzatziki (Greek yogurt-based)
• 1/3 cup sliced cucumber
• 1/4 cup tomato, sliced
• 2 tbsp sliced red onion
• Handful baby spinach

Instructions:

1. Spread tzatziki on tortilla.
2. Layer spinach, chicken, cucumber, tomato, and onion.
3. Roll tightly and slice.

Add a sprinkle of dried oregano for that Greek-market feel. Swap chicken for chickpeas to go vegetarian.

Serving Size: 1 wrap. Estimated Nutrition: 365 kcal; Fat 10 g; Carbs 44 g; Fiber 8 g; Net Carbs 36 g; Protein 28 g. Estimates only.

5. Spicy Tuna Avocado Nori Wrap for Sushi Lovers

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Craving sushi but not the price tag? This nori wrap gives you tuna, creamy avocado, and crunchy veggies without rice overload.

Ingredients:

• 2 sheets nori
• 1 pouch (2.6 oz) tuna in water, drained
• 2 tbsp Greek yogurt
• 1 tsp sriracha
• 1/4 small avocado, sliced
• 1/4 cup matchstick cucumber
• 1/4 cup matchstick carrot
• 1 tsp soy sauce or tamari

Instructions:

1. Mix tuna, yogurt, sriracha.
2. Lay nori shiny side down. Add tuna mixture, avocado, cucumber, and carrot.
3. Drizzle soy. Roll like a sushi hand roll. Repeat.

Wet the nori edge to seal. Serve with extra soy and pickled ginger if you’re feeling fancy.

Serving Size: 2 nori wraps. Estimated Nutrition: 290 kcal; Fat 9 g; Carbs 22 g; Fiber 8 g; Net Carbs 14 g; Protein 27 g. Estimates; may vary.

6. Southwest Egg White Breakfast Wrap That Actually Fills You Up

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Protein-packed breakfast that doesn’t taste like “diet food.” Fluffy egg whites, spicy salsa, and melty pepper jack inside a warm tortilla. Yes, please.

Ingredients:

• 1 medium whole-wheat tortilla (8-inch)
• 3 large egg whites
• 1/4 cup black beans, rinsed
• 2 tbsp shredded pepper jack (reduced-fat if desired)
• 2 tbsp salsa
• 1/4 tsp cumin
• Cooking spray

Instructions:

1. Whisk egg whites with cumin. Scramble in a nonstick pan coated with spray.
2. Warm tortilla, then add eggs, beans, cheese, and salsa.
3. Roll and toast seam-side down for 1 minute.

Add chopped cilantro or scallions if you’re extra. Swap beans for sautéed peppers to cut carbs further.

Serving Size: 1 wrap. Estimated Nutrition: 300 kcal; Fat 9 g; Carbs 34 g; Fiber 8 g; Net Carbs 26 g; Protein 23 g. Nutrition varies by brand.

7. Caprese Chicken Wrap With Balsamic Drizzle

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It’s a caprese salad you can hold. Juicy chicken, mozzarella, ripe tomatoes, and a punchy balsamic swipe make magic.

Ingredients:

• 1 medium low-carb tortilla (8-inch)
• 4 oz cooked chicken breast, sliced
• 1 oz fresh mozzarella, sliced
• 1/2 cup sliced tomatoes
• 1/4 cup fresh basil leaves
• 1 tsp balsamic glaze
• Pinch salt and pepper

Instructions:

1. Lay tortilla flat. Add chicken, mozzarella, tomatoes, and basil.
2. Season lightly and drizzle balsamic.
3. Roll snugly and slice on the bias because we’re classy.

Grill it in a panini press for melty goodness. Sub turkey for chicken to switch it up.

Serving Size: 1 wrap. Estimated Nutrition: 355 kcal; Fat 11 g; Carbs 33 g; Fiber 10 g; Net Carbs 23 g; Protein 33 g. Estimate; brands differ.

8. Hummus Veggie Power Wrap That Doesn’t Taste Like Rabbit Food

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Color, crunch, and creaminess in every bite. Hummus ties together crisp veggies for a wrap that satisfies and travels well.

Ingredients:

• 1 medium whole-wheat tortilla (8-inch)
• 3 tbsp hummus
• 1/3 cup sliced cucumber
• 1/4 cup shredded carrot
• 1/4 cup sliced bell pepper
• 1/4 cup baby spinach
• 1 tbsp feta, crumbled

Instructions:

1. Spread hummus over tortilla.
2. Layer spinach and veggies. Sprinkle feta.
3. Roll tight and press gently to seal.

Add a splash of red wine vinegar if you love tang. For extra protein, toss in a few chickpeas.

Serving Size: 1 wrap. Estimated Nutrition: 320 kcal; Fat 10 g; Carbs 47 g; Fiber 9 g; Net Carbs 38 g; Protein 10 g. Estimates only.

9. Buffalo Chicken Lettuce Boats With Blue Cheese Crumble

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Hot-wing energy without nap-time regret. Buffalo sauce, cool crunch, and a smidge of blue cheese to keep things legit.

Ingredients:

• 6 large romaine leaves
• 6 oz cooked chicken breast, shredded
• 2 tbsp hot sauce (Buffalo-style)
• 1 tsp light butter, melted
• 1/4 cup diced celery
• 1 tbsp blue cheese crumbles
• 2 tbsp Greek yogurt (optional, for drizzle)

Instructions:

1. Mix hot sauce with melted butter. Toss chicken to coat.
2. Fill romaine leaves with chicken and celery.
3. Top with blue cheese and yogurt drizzle if using.

Serve with carrot sticks on the side. Want it spicier? Add extra sauce and don’t look back.

Serving Size: Half the recipe (3 boats). Estimated Nutrition: 235 kcal; Fat 9 g; Carbs 6 g; Fiber 2 g; Net Carbs 4 g; Protein 31 g. Estimates; may vary.

10. Mediterranean Tuna & Olive Wrap That’s Picnic-Perfect

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Salty, bright, and deeply satisfying. Tuna, briny olives, and lemony yogurt bring coastal vibes to your lunch.

Ingredients:

• 1 medium whole-wheat tortilla (8-inch)
• 1 pouch (2.6 oz) tuna in water
• 2 tbsp Greek yogurt
• 1 tsp lemon juice
• 1 tbsp chopped Kalamata olives
• 1/4 cup chopped cucumber
• Handful arugula
• Pinch oregano

Instructions:

1. Stir tuna, yogurt, lemon juice, olives, cucumber, and oregano.
2. Spread on tortilla, top with arugula.
3. Roll tight. Chill 10 minutes if you can wait.

Add roasted red peppers for sweetness. Swap tortilla for a low-carb one to shave more calories.

Serving Size: 1 wrap. Estimated Nutrition: 310 kcal; Fat 8 g; Carbs 36 g; Fiber 8 g; Net Carbs 28 g; Protein 22 g. Estimates only.

11. Smoky Grilled Veggie & Goat Cheese Wrap

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Charred veggies plus creamy goat cheese equals instant happiness. Great for using up fridge odds and ends.

Ingredients:

• 1 medium whole-wheat tortilla (8-inch)
• 1/2 cup sliced zucchini
• 1/2 cup sliced bell pepper
• 1/4 cup sliced red onion
• 1 tsp olive oil
• 1 oz goat cheese
• Handful spinach
• Pinch smoked paprika, salt, pepper

Instructions:

1. Toss veggies with oil, paprika, salt, and pepper. Grill or sauté until tender.
2. Warm tortilla, spread goat cheese, add spinach and veggies.
3. Roll and press in a hot pan 1 minute per side.

Drizzle with balsamic if you like sweet-smoky contrast. Add mushrooms for umami without many calories.

Serving Size: 1 wrap. Estimated Nutrition: 345 kcal; Fat 15 g; Carbs 42 g; Fiber 9 g; Net Carbs 33 g; Protein 12 g. Estimates; may vary.

12. Curried Chickpea Salad Collard Green Wrap

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Bold curry flavor and satisfying chickpeas wrapped in sturdy collard greens. It’s crunchy, creamy, and meal-prep friendly.

Ingredients:

• 2 large collard green leaves, stem trimmed
• 1/2 cup canned chickpeas, rinsed
• 2 tbsp Greek yogurt
• 1 tsp curry powder
• 1 tsp lemon juice
• 2 tbsp diced celery
• 2 tbsp diced apple
• Pinch salt

Instructions:

1. Smash chickpeas slightly. Mix with yogurt, curry, lemon, celery, apple, and salt.
2. Blanch collard leaves in boiling water 15 seconds; pat dry.
3. Divide filling, roll like burritos, tucking in sides.

Add raisins for sweet pops if you like. Collards keep everything tight and low-carb—win-win.

Serving Size: 2 collard wraps. Estimated Nutrition: 285 kcal; Fat 5 g; Carbs 44 g; Fiber 11 g; Net Carbs 33 g; Protein 15 g. Estimates only.

13. Teriyaki Turkey & Pineapple Lettuce Wraps

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Sweet-savory perfection with minimal effort. Lean turkey, juicy pineapple, and a light teriyaki glaze in crunchy lettuce cups.

Ingredients:

• 6 large butter lettuce leaves
• 6 oz cooked lean ground turkey
• 1/4 cup diced pineapple
• 1 tbsp teriyaki sauce (reduced sodium)
• 1 tsp rice vinegar
• 1 tsp sesame seeds

Instructions:

1. Toss warm turkey with teriyaki and rice vinegar.
2. Fill lettuce leaves with turkey and pineapple.
3. Sprinkle sesame seeds and serve.

Want extra crunch? Add sliced water chestnuts. Seriously satisfying for so few calories.

Serving Size: Half the recipe (3 wraps). Estimated Nutrition: 270 kcal; Fat 8 g; Carbs 16 g; Fiber 2 g; Net Carbs 14 g; Protein 33 g. Estimates; may vary.

14. BBQ Chicken & Slaw Wrap That Scratches the Cookout Itch

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Smoky BBQ chicken meets crunchy slaw for the ultimate sweet-tangy combo. No grill required, just vibes.

Ingredients:

• 1 medium low-carb tortilla (8-inch)
• 4 oz cooked chicken breast, shredded
• 2 tbsp BBQ sauce (use a lighter brand)
• 1/2 cup bagged coleslaw mix
• 1 tbsp Greek yogurt
• 1 tsp apple cider vinegar
• Pinch salt and pepper

Instructions:

1. Mix yogurt, vinegar, salt, and pepper with slaw mix.
2. Toss chicken with BBQ sauce.
3. Layer chicken and slaw on tortilla. Roll and enjoy.

Add pickled jalapeños if you like heat. Use rotisserie chicken to make it weeknight-proof.

Serving Size: 1 wrap. Estimated Nutrition: 340 kcal; Fat 7 g; Carbs 43 g; Fiber 10 g; Net Carbs 33 g; Protein 28 g. Estimates only.

15. Sesame Ginger Shrimp Cabbage Wraps You’ll Make on Repeat

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Light, bright, and ready in minutes. Shrimp, crunchy cabbage, and a zippy sesame-ginger sauce bring serious takeout energy.

Ingredients:

• 2 cups napa cabbage, leaves separated (or large cabbage leaves)
• 6 oz cooked shrimp, chopped
• 1/2 cup shredded carrot
• 1 tbsp low-sodium soy sauce
• 1 tsp rice vinegar
• 1 tsp sesame oil
• 1 tsp grated ginger
• 1 tsp sesame seeds

Instructions:

1. Whisk soy, vinegar, sesame oil, and ginger.
2. Toss shrimp and carrot in the sauce.
3. Fill cabbage leaves, sprinkle sesame seeds, and wrap.

Add sliced scallions for freshness. Swap shrimp for tofu to make it vegetarian-friendly.

Serving Size: Half the recipe (about 3 wraps). Estimated Nutrition: 235 kcal; Fat 7 g; Carbs 14 g; Fiber 3 g; Net Carbs 11 g; Protein 28 g. Estimates; may vary.

Ready to wrap your week in flavor without crushing your calories? These 15 low-calorie wraps prove “light” can still mean bold, crunchy, and seriously satisfying. Pick two or three to meal prep, rotate the proteins, and thank yourself later.