As the temperature rises, our cravings shift from hearty stews to light, refreshing meals that can be enjoyed on-the-go. Enter: the humble cold wrap. This versatile and delicious meal-in-one has become a staple in many cuisines around the world. And when it’s hot outside, nothing beats the satisfaction of unwrapping a cool, flavorful wrap and devouring it with glee.
Whether you’re looking for a quick lunch or a satisfying snack to fuel your summer adventures, we’ve got you covered. In this article, we’ll be sharing 20 refreshing cold wrap recipes that will transport you to exotic destinations and satisfy your taste buds. From classic combinations like Greek veggie wraps to adventurous pairings like Thai peanut chicken, there’s something for everyone. So grab a glass of ice-cold lemonade, get ready to cool off with these mouthwatering recipes, and let the summer fun begin!
Greek Veggie Cold Wrap with Tzatziki
A refreshing twist on traditional wraps, this Greek-inspired dish combines crispy vegetables with creamy tzatziki sauce and crunchy pita bread. Perfect for a light and satisfying lunch or dinner.
Ingredients:
– 1 large cucumber, peeled and thinly sliced
– 1 red bell pepper, seeded and thinly sliced
– 1/2 cup Greek yogurt
– 1/4 cup diced fresh dill
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 large flour tortilla (or pita bread)
– Optional toppings: chopped tomato, olives, feta cheese
Instructions:
1. In a medium bowl, combine cucumber, bell pepper, yogurt, dill, garlic, and lemon juice. Mix well.
2. Lay the tortilla on a flat surface and spread the tzatziki sauce evenly, leaving a 1-inch border at the top.
3. Add your desired toppings (if using).
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
5. Serve immediately and enjoy!
Cooking Time: None! This recipe is ready in minutes.
Asian-Inspired Chicken Lettuce Wraps
A flavorful and refreshing twist on traditional wraps, this recipe combines juicy chicken with crunchy veggies and tangy sauce, all wrapped up in crisp lettuce leaves. Perfect for a quick and easy meal or snack!
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
– 2 tablespoons soy sauce
– 2 tablespoons honey
– 1 tablespoon rice vinegar
– 1 teaspoon grated ginger
– 1/4 cup chopped scallions
– 1 head of lettuce, leaves separated
– 1/2 cup sliced red bell pepper
– 1/2 cup sliced carrots
Instructions:
1. In a medium bowl, whisk together soy sauce, honey, rice vinegar, and ginger.
2. Add chicken to the marinade and toss to coat. Let sit for at least 10 minutes.
3. Preheat a non-stick skillet or wok over medium-high heat. Cook chicken until cooked through, about 5-7 minutes.
4. Assemble wraps by placing cooked chicken onto lettuce leaves, topping with scallions, bell pepper, and carrots. Serve immediately.
Cooking Time: 15-20 minutes
Avocado and Shrimp Cold Wrap
This refreshing wrap combines the creaminess of avocado with the savory flavor of succulent shrimp, all wrapped up in a crispy tortilla. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 ripe avocado, mashed
– 1/2 pound large shrimp, peeled and deveined
– 1/4 cup plain Greek yogurt
– 1 tablespoon freshly squeezed lime juice
– 1 clove garlic, minced
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
– 1 large flour tortilla
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a medium bowl, combine shrimp, Greek yogurt, lime juice, garlic, and Dijon mustard. Season with salt and pepper to taste.
2. Spoon the shrimp mixture onto one half of the tortilla, leaving a 1/2-inch border around the edges.
3. Top with mashed avocado.
4. Fold the tortilla in half over the filling to create a neat wrap.
5. Serve immediately, garnished with fresh cilantro leaves if desired.
Cooking Time: None! This cold wrap is ready in just a few minutes.
Mediterranean Hummus and Veggie Wrap
Experience the flavors of the Mediterranean with this delicious wrap, featuring creamy hummus, crunchy veggies, and soft pita bread.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1 large cucumber, sliced
– 1 red bell pepper, sliced
– 1 small red onion, thinly sliced
– 1 pita bread
– Fresh parsley, chopped (optional)
Instructions:
1. In a blender or food processor, combine chickpeas, lemon juice, tahini, garlic, and salt. Blend until smooth.
2. With the blender or food processor running, slowly add olive oil through the top. Continue blending until creamy.
3. Spread hummus on pita bread.
4. Top with cucumber, bell pepper, and onion slices.
5. Garnish with chopped parsley, if desired.
6. Serve immediately.
Cooking Time: 10 minutes
Spicy Tuna and Cucumber Cold Wrap
This refreshing wrap combines the protein-packed power of tuna with the coolness of cucumber, all wrapped up in a spicy kick. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/2 cup of diced cucumber
– 1 tablespoon of mayonnaise
– 1 tablespoon of sriracha sauce
– 1 tablespoon of chopped fresh cilantro
– 1 large flour tortilla
– Salt and pepper to taste
Instructions:
1. In a medium-sized bowl, mix together the tuna, cucumber, mayonnaise, and sriracha sauce until well combined.
2. Lay out the tortilla and spoon the tuna mixture onto one half of the wrap.
3. Sprinkle with cilantro and season with salt and pepper to taste.
4. Fold the other half of the wrap over the filling to create a neat packet.
5. Serve immediately and enjoy!
Cooking Time: None! This is a cold wrap, so just assemble and serve.
Thai Peanut Chicken Cold Wrap
A refreshing twist on traditional wraps, this Thai-inspired treat combines the flavors of peanut sauce, juicy chicken, and crunchy veggies in a crispy tortilla. Perfect for a quick lunch or snack!
Ingredients:
– 1 lb cooked chicken breast
– 1/4 cup creamy peanut butter
– 2 tbsp soy sauce
– 2 tbsp honey
– 1 tsp grated ginger
– 1/4 cup chopped cilantro
– 1 cup mixed greens (lettuce, spinach, etc.)
– 1/2 cup sliced red bell pepper
– 1/2 cup sliced cucumber
– 1 large flour tortilla
– Salt and pepper to taste
Instructions:
1. In a blender or food processor, combine peanut butter, soy sauce, honey, and ginger. Blend until smooth.
2. Slice the cooked chicken into thin strips.
3. Assemble the wrap by spreading the peanut sauce on the tortilla, followed by the chicken, mixed greens, bell pepper, and cucumber.
4. Season with salt and pepper to taste.
5. Roll up the wrap tightly and slice in half.
Cooking Time: 10-15 minutes ( prep time: 5 minutes, assembly time: 5-10 minutes)
Caprese Tortilla Wrap with Balsamic Glaze
This refreshing twist on a classic caprese salad is wrapped up in a flavorful tortilla and drizzled with a rich balsamic glaze. Perfect for a quick lunch or dinner, this recipe combines the best of Italian flavors.
Ingredients:
– 1 large flour tortilla
– 2 cups mixed greens (arugula, spinach, etc.)
– 1 cup sliced fresh mozzarella cheese
– 1/2 cup sliced heirloom tomatoes
– 1/4 cup balsamic glaze (homemade or store-bought)
– Salt and pepper to taste
Instructions:
1. Preheat a large skillet over medium-high heat.
2. Place the tortilla in the skillet and cook for 30 seconds on each side, until slightly crispy.
3. Top the tortilla with mixed greens, mozzarella cheese, and heirloom tomatoes.
4. Drizzle with balsamic glaze and season with salt and pepper to taste.
5. Fold the tortilla in half and serve immediately.
Cooking Time: 2-3 minutes
Turkey and Cranberry Cold Wrap
A refreshing twist on traditional wraps, this recipe combines savory turkey with sweet cranberries and crunchy veggies.
Ingredients:
– 1 lb cooked turkey breast, sliced
– 1/2 cup fresh or frozen cranberries
– 1/4 cup plain Greek yogurt
– 1 tablespoon honey
– 1/4 teaspoon salt
– 1 large flour tortilla
– 1/2 cup mixed greens (arugula, spinach, etc.)
– 1/2 cup sliced red bell pepper
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. In a small bowl, mix together cranberries, Greek yogurt, honey, and salt.
2. Lay the tortilla flat on a surface. Arrange the mixed greens, sliced turkey, and cranberry mixture in the center of the tortilla.
3. Top with red bell pepper and feta cheese (if using).
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll up to form a neat wrap.
5. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: None! This is a cold wrap recipe, so no cooking required.
Vegan Rainbow Veggie Wrap with Tahini
Experience the vibrant flavors of a colorful wrap packed with a variety of roasted vegetables and creamy tahini sauce, all wrapped up in a crispy whole-grain tortilla.
Ingredients:
– 1 large flour tortilla
– 1/2 cup cooked quinoa
– 1/4 cup roasted sweet potato, diced
– 1/4 cup roasted red bell pepper, sliced
– 1/4 cup roasted yellow bell pepper, sliced
– 1/4 cup roasted zucchini, sliced
– 1 tablespoon tahini
– 2 tablespoons lemon juice
– 1 teaspoon garlic powder
– Salt and pepper to taste
– Chopped fresh parsley or cilantro (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast sweet potato, red bell pepper, yellow bell pepper, and zucchini for 20-25 minutes, or until tender.
3. In a small bowl, mix together tahini, lemon juice, garlic powder, salt, and pepper.
4. Spread the tahini sauce on the tortilla, leaving a 1-inch border around edges.
5. Add quinoa, roasted vegetables, and chopped parsley or cilantro (if using).
6. Roll up the wrap tightly and slice in half.
Cooking Time: 25 minutes
BBQ Pulled Pork Cold Wrap with Slaw
Transform classic BBQ pulled pork into a refreshing cold wrap with crunchy slaw and tangy flavors. Perfect for a quick and satisfying meal or snack.
Ingredients:
– 1 lb pulled pork (cooked and shredded)
– 4-6 tortilla wraps
– 1/2 cup coleslaw mix
– 1/4 cup BBQ sauce
– 1/4 cup shredded cheddar cheese
– 1/4 cup diced red bell pepper
– 1 tablespoon chopped fresh cilantro
Instructions:
1. In a medium bowl, combine pulled pork and BBQ sauce. Mix until well coated.
2. Warm tortilla wraps according to package instructions.
3. Assemble wraps by spooning pulled pork onto the center of each wrap, leaving a small border around edges.
4. Top with coleslaw mix, shredded cheese, diced red bell pepper, and cilantro.
5. Serve immediately or store in refrigerator for up to 24 hours.
Cooking Time: 10 minutes ( assembly only)
Chickpea Salad Cold Wrap
This refreshing chickpea salad cold wrap is a perfect combination of flavors and textures, packed with protein and fiber to keep you going throughout the day. Made with simple ingredients and easy to assemble, this recipe is ideal for a quick lunch or snack.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped cucumber
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
– 2 large flour tortillas, warmed
– Optional: lettuce leaves, avocado slices, or cherry tomatoes for added freshness
Instructions:
1. In a medium bowl, combine chickpeas, red bell pepper, cucumber, olive oil, and lemon juice. Mix well.
2. Season with salt and pepper to taste.
3. Warm the tortillas according to package instructions.
4. Spoon about 1/2 cup of the chickpea salad onto each tortilla, leaving a small border around the edges.
5. Add any optional toppings, if desired.
6. Fold the bottom edge up over the filling, then fold in the sides and roll into a wrap.
Cooking Time: 10 minutes ( prep time: 5 minutes)
Smoked Salmon and Cream Cheese Wrap
Elevate your snack game with this simple yet impressive wrap featuring the rich flavors of smoked salmon and cream cheese.
Ingredients:
– 1/2 cup smoked salmon, flaked
– 8 oz cream cheese, softened
– 1 tablespoon lemon juice
– 1/4 teaspoon salt
– 4 large flour tortillas
– Fresh dill, chopped (optional)
Instructions:
1. In a medium bowl, mix together the flaked salmon, cream cheese, lemon juice, and salt until well combined.
2. Lay out a tortilla and spread about 1/4 cup of the salmon-cream mixture onto the center of the tortilla, leaving a 1-inch border around the edges.
3. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap into a neat cylinder.
4. Repeat with the remaining ingredients to make three more wraps.
5. Serve immediately, garnished with chopped fresh dill if desired.
Cooking Time: 0 minutes (assembled just before serving)
Southwest Black Bean and Corn Wrap
A flavorful and filling wrap filled with the perfect blend of Southwestern spices, black beans, corn, and creaminess.
Ingredients:
– 1 cup cooked black beans
– 1 cup frozen corn kernels, thawed
– 1/2 cup shredded Monterey Jack cheese
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– 1 teaspoon ground cumin
– Salt and pepper to taste
– 1 large flour tortilla
Instructions:
1. In a medium bowl, combine black beans, corn kernels, cheese, cilantro, olive oil, lime juice, and cumin.
2. Season with salt and pepper to taste.
3. Lay the tortilla flat on a surface and spoon the bean and corn mixture onto one half of the tortilla.
4. Fold the other half of the tortilla over the filling to form a half-moon shape.
5. Serve immediately or wrap individually for later use.
Cooking Time: 5 minutes
Pesto Chicken and Mozzarella Cold Wrap
A flavorful and refreshing wrap perfect for a quick lunch or dinner. This recipe combines the creamy richness of pesto with the savory taste of chicken and melted mozzarella cheese, all wrapped up in a crispy tortilla.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/4 cup pesto sauce
– 2 tablespoons olive oil
– 1 large flour tortilla
– 1/2 cup shredded mozzarella cheese
– 1/4 cup chopped fresh basil leaves
– Salt and pepper to taste
Instructions:
1. In a medium bowl, mix together chicken, pesto sauce, and olive oil.
2. Lay the tortilla flat on a surface and arrange the chicken mixture in the center of the tortilla.
3. Top with mozzarella cheese and sprinkle with basil leaves.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap into a neat package.
5. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: None! This is a cold wrap recipe.
California Sushi Roll-Inspired Wrap
This recipe combines the flavors of California rolls with a convenient wrap, perfect for a quick and delicious snack or meal.
Ingredients:
– 1 large flour tortilla
– 1/2 cup cooked sushi rice
– 1/4 cup imitation crab meat (or real crab if preferred)
– 1/4 cup diced cucumber
– 1/4 cup diced avocado
– 1 tablespoon soy sauce
– 1 tablespoon sesame oil
– Salt and pepper to taste
– Optional: sesame seeds and chopped scallions for garnish
Instructions:
1. Cook sushi rice according to package instructions.
2. In a separate pan, heat sesame oil over medium heat. Add imitation crab meat and cook until heated through.
3. Lay the tortilla flat and spread cooked sushi rice evenly, leaving a 1-inch border around the edges.
4. Arrange the crab meat mixture, cucumber, and avocado on top of the rice in a horizontal line.
5. Drizzle soy sauce over the filling.
6. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll the wrap into a tight cylinder.
7. Slice in half and serve with optional sesame seeds and chopped scallions.
Cooking Time: 15-20 minutes
Egg Salad and Spinach Cold Wrap
A refreshing twist on a classic wrap, this recipe combines the creaminess of egg salad with the nutritional boost of spinach.
Ingredients:
– 4 large eggs, hard-boiled and diced
– 1/2 cup mayonnaise
– 1 tablespoon Dijon mustard
– Salt and pepper to taste
– 1 package frozen chopped spinach, thawed and drained
– 1 whole wheat tortilla
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. In a medium bowl, whisk together mayonnaise and Dijon mustard.
2. Add diced eggs and mix until well combined. Season with salt and pepper to taste.
3. Add chopped spinach to the egg mixture and stir until evenly distributed.
4. Lay the tortilla flat and spread the egg salad mixture along the center of the wrap, leaving a 1-inch border on either side.
5. Sprinkle shredded cheese (if using) on top of the egg salad.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap into a tight cylinder.
Cooking Time: None! This recipe is perfect for a quick lunch or snack.
Curried Chicken Salad Wrap
Add a flavorful twist to your lunch routine with this Curried Chicken Salad Wrap recipe. The combination of juicy chicken, crunchy veggies, and aromatic curry spices wrapped in a soft tortilla is sure to satisfy.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup mayonnaise
– 2 tablespoons curry powder
– 1 tablespoon lemon juice
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped cucumber
– 1/4 cup chopped cilantro
– Salt and pepper to taste
– 2 large tortilla wraps
– Lettuce leaves (optional)
Instructions:
1. In a medium bowl, whisk together mayonnaise, curry powder, and lemon juice.
2. Add the diced chicken, red bell pepper, cucumber, and cilantro to the bowl. Mix until well combined.
3. Season with salt and pepper to taste.
4. Divide the mixture evenly between the two tortilla wraps.
5. Top with lettuce leaves if desired.
6. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: 10 minutes
Falafel and Pickled Veggie Wrap
This flavorful wrap combines crispy falafel with tangy pickled veggies, creamy hummus, and fresh greens for a satisfying snack or meal. With just a few ingredients and simple preparation, you’ll be enjoying this tasty treat in no time!
Ingredients:
– 1 cup cooked falafel
– 1/2 cup pickled veggie mix (cucumbers, carrots, bell peppers)
– 2 tablespoons hummus
– 2 tablespoons chopped fresh parsley
– 1 large flour tortilla
– Salt and pepper to taste
Instructions:
1. Preheat your oven or toaster to 350°F (175°C) if you’re reheating store-bought falafel.
2. Spread the hummus on one half of the tortilla, leaving a small border around the edges.
3. Top with cooked falafel, pickled veggies, and parsley.
4. Fold the other half of the tortilla over the filling to create a neat wrap.
5. Season with salt and pepper to taste.
6. Serve immediately and enjoy!
Cooking Time: 0 minutes (just assemble and go!)
Buffalo Cauliflower Cold Wrap
This refreshing wrap combines crispy buffalo cauliflower with creamy ranch dressing and crunchy lettuce, all wrapped up in a warm flour tortilla. Perfect for a quick lunch or snack!
Ingredients:
– 1 head of cauliflower
– 1/4 cup Frank’s RedHot sauce
– 2 tbsp ranch dressing
– 1 large flour tortilla
– Lettuce leaves
– Shredded carrots (optional)
– Crumbly blue cheese crumbles (optional)
Instructions:
1. Preheat oven to 425°F.
2. Rinse the cauliflower and break into florets. Toss with 2 tbsp olive oil, salt, and pepper.
3. Spread on a baking sheet and roast for 20-25 minutes or until tender and caramelized.
4. In a bowl, whisk together Frank’s RedHot sauce and ranch dressing.
5. Add roasted cauliflower to the bowl and toss to coat with buffalo-ranch mixture.
6. Warm flour tortilla in microwave or oven for 10-15 seconds.
7. Assemble wrap by spreading buffalo cauliflower mixture down the center of the tortilla, then top with lettuce leaves and optional shredded carrots and blue cheese crumbles.
Cooking Time: 30 minutes
Peanut Butter Banana and Honey Wrap
This sweet and satisfying wrap is a perfect snack or breakfast on-the-go. With creamy peanut butter, ripe bananas, and drizzles of honey, you’ll be hooked!
Ingredients:
– 1 large flour tortilla
– 2 ripe bananas, sliced
– 2 tbsp creamy peanut butter
– 1 tsp pure honey
– Pinch of salt
Instructions:
1. Lay the tortilla flat on a clean surface.
2. Spread one half of the tortilla with peanut butter, leaving a small border around the edges.
3. Arrange banana slices on top of the peanut butter.
4. Drizzle honey over the bananas.
5. Sprinkle a pinch of salt to balance the sweetness.
6. Fold the other half of the tortilla over the filling to create a half-moon shape.
7. Serve immediately and enjoy!
Cooking Time: 0 minutes (ready in an instant!)
Summary
Beat the heat this summer with these refreshing cold wrap recipes! From classic Greek veggie wraps to spicy tuna and cucumber, there’s something for everyone. Try Asian-inspired chicken lettuce wraps or Mediterranean hummus and veggie wraps. For a protein-packed option, go for avocado and shrimp or smoked salmon and cream cheese. And don’t forget the vegan options like rainbow veggie wrap with tahini or buffalo cauliflower cold wrap. With over 20 recipes to choose from, you’ll never get bored with these delicious and easy-to-make cold wraps.
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