There’s something deeply practical about food you can eat with one hand. Wraps and roll-ups are the ultimate grab-and-go meal, but too often they end up being sad collections of lettuce and hummus that leave you hungry an hour later.
The fix is simple: pack them with protein. When you build a wrap around beans, tofu, eggs, or cheese, you get something that actually keeps you full until dinner. Here are some original ideas that hit hard on flavor and won’t leave you raiding the snack drawer by 3pm.
1) Spiced chickpea and tahini wrap
Chickpeas are the workhorse of vegetarian protein, and they shine in a wrap when you treat them right. Mash them roughly with a fork so they hold together but still have texture. The tahini adds creaminess plus extra protein, while cumin and smoked paprika give everything warmth.
Spread tahini on a large flour tortilla, pile on the spiced chickpeas, then add shredded cabbage for crunch and pickled red onions for brightness. A squeeze of lemon ties it together. This one travels well and tastes even better after sitting for an hour, making it ideal for meal prep.
Key ingredients: canned chickpeas, tahini, cumin, smoked paprika, cabbage, pickled onions, lemon, flour tortilla.
2) Black bean and scrambled egg breakfast roll-up
Breakfast wraps often get overlooked, but they’re one of the easiest ways to front-load your day with protein. Scrambled eggs and black beans together deliver around 20 grams of protein before you even add cheese.
The trick is keeping your eggs soft and slightly underdone when they hit the tortilla, since they’ll continue cooking from residual heat. Warm the black beans with a pinch of cumin and a splash of hot sauce. Layer everything with shredded cheddar and fresh cilantro.
I’ve mentioned this before but warming your tortilla properly makes a huge difference. Thirty seconds in a dry pan transforms a cold, crackly wrap into something pliable and slightly toasted. Worth the extra step.
Key ingredients: eggs, canned black beans, cheddar cheese, cumin, hot sauce, cilantro, flour tortilla.
3) Crispy tofu lettuce wraps
Sometimes you want something lighter that still delivers on protein. Lettuce wraps solve that problem, and crispy tofu makes them substantial enough to call a meal.
Press your tofu well, cube it, then pan-fry until golden on all sides. Toss with a quick sauce of soy sauce, rice vinegar, sesame oil, and a touch of maple syrup. The contrast between the crispy tofu and cool, crunchy butter lettuce is what makes this work.
Add matchstick carrots, sliced scallions, and crushed peanuts for texture. These are messy in the best way. Serve them as a build-your-own situation and let people assemble at the table.
Key ingredients: firm tofu, butter lettuce, soy sauce, rice vinegar, sesame oil, carrots, scallions, peanuts.
4) Greek-style feta and white bean wrap
White beans are underrated in the wrap game. They’re creamy, mild, and pack around 17 grams of protein per cup. Pair them with salty feta and you’ve got a Mediterranean-inspired lunch that feels fresh but filling.
Mash the white beans lightly with olive oil, lemon zest, and a clove of minced garlic. Spread this on a whole wheat wrap, then top with crumbled feta, cucumber, cherry tomatoes, and a handful of fresh dill. A drizzle of olive oil finishes it off.
This one works beautifully cold, so make a few on Sunday and grab them throughout the week. The flavors actually improve as they meld together.
Key ingredients: cannellini beans, feta cheese, cucumber, cherry tomatoes, dill, lemon, garlic, whole wheat wrap.
5) Peanut butter tempeh collard wrap
Collard greens make surprisingly good wraps when you shave down the thick center stem. They’re sturdy, slightly bitter, and hold up to bold flavors without getting soggy.
Tempeh is the protein star here, bringing around 20 grams per serving plus a nutty, fermented depth. Slice it thin and pan-fry until crispy, then toss with a peanut sauce made from peanut butter, soy sauce, lime juice, and a bit of sriracha.
Layer the tempeh on a blanched collard leaf with shredded carrots, red cabbage, and fresh mint. Roll it tight like a burrito. This is the kind of wrap that makes you feel genuinely good after eating it.
Key ingredients: tempeh, collard greens, peanut butter, soy sauce, lime, sriracha, carrots, red cabbage, mint.
6) Cottage cheese and everything bagel roll-up
Cottage cheese is having a moment, and for good reason. One cup delivers around 25 grams of protein, making it one of the most efficient vegetarian protein sources out there. As nutritionist Abby Langer has noted, cottage cheese is essentially a complete protein that’s often overlooked.
Spread cottage cheese on a large flour tortilla, sprinkle generously with everything bagel seasoning, then add sliced cucumber, cherry tomatoes, and fresh chives. Roll it up tight and slice in half.
This takes about three minutes to make and tastes like a deconstructed bagel in wrap form. It’s become my go-to when I need something fast that’ll actually keep me full through a long morning.
Key ingredients: cottage cheese, everything bagel seasoning, cucumber, cherry tomatoes, chives, flour tortilla.
The bottom line
High-protein vegetarian wraps don’t require fancy ingredients or complicated techniques. They just need a little thought about what you’re putting inside.
Start with a solid protein base, whether that’s beans, tofu, tempeh, eggs, or cheese. Add something crunchy, something fresh, and a sauce that brings it all together. That’s really the whole formula.
The best part about wraps is their flexibility. Use what you have, swap ingredients based on the season, and don’t stress about exact measurements. These are meant to be practical, not precious. Make a few on Sunday, grab them when you’re rushing out the door, and actually feel satisfied until your next meal.
