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I’m excited to share these 15 Gluten-free Folded Wraps for Lunches — school lunches for kids or work lunches for grown-ups!
My kids’ lunches are a big deal to them: They love homemade sandwiches, fresh fruit and delicious snacks. While their friends have processed foods that may be easier, I take the time to make them quick healthy foods that are worth a little effort.
My husband is super relaxed about lunch, but he’s also a hungry guy and needs a lot of food. Nothing compares to a sandwich for being both nice and substantial. Wraps change things up and feel fun.
Even though I work from home, I often take a wrap with me when I’m out in the middle of the day. I need real food (healthy protein and carbs) at lunch time, no matter where I am.
This post includes a free printable PDF for ongoing inspiration!
Wraps: Gluten free and grain free options
Wraps are an easy way to make a sandwich, and my family loves them.
Plus, wraps cater to a variety of eating styles, so if your family needs gluten-free or grain-free bread, wraps are an easy solution.
If you already have a tortilla brand that you buy or a tortilla recipe that you make, great! If not, I have some suggestions for you. Tortillas — whether homemade or store bought — work great for wrap sandwiches.
Lastly, the fillings! Wrap sandwiches allow you to keep the fillings simple and natural, while still being delicious.
I hope you’ll be inspired to make new, fun, healthy and homemade lunches for yourself and your family.
This post includes recipes for Gluten-free, Paleo, Vegan, AIP, Keto, GAPS, Low FODMAP, VAD and more.
As you can see, folded wraps are incredibly versatile, making them a creative way to mix and match your favorite ingredients. You can come up with endless combinations and make them truly your own.
This post provides you with a little inspiration to get started — or a reminder of favorite combos.
Below, you’ll find 15 folded wrap ideas perfect for breakfast, lunch, snacks or even dessert. Most importantly, I hope they spark creativity when you’re packing lunches for yourself, your kids or other family members.
Scroll down for a free printable PDF of these ideas — perfect to keep handy for daily inspiration.
HOW TO MAKE FOLDED WRAPS:
Preheat a dry skillet over medium-high heat. Place a tortilla on the pan — heat about 40–60 seconds on the first side, and (now reduce the heat of the pan for any remaining tortillas) about 20 seconds on the other.
Remove tortilla from hot pan, and transfer it to a plate. Allow it to cool, and/or cover it with a dish towel briefly, to fully soften it while not letting it dry out.
Add topping ingredients, dividing them among the four quadrants of the tortilla (no need to slice it).
Fold the tortilla in half so that any wet ingredients or spreads are on the top layer. The goal is to keep loose toppings flat on the bottom. Fold once more into a triangle shape.
To heat your folded sandwich wrap (optional):
We eat most wraps cold, packed in lunch boxes. But if you’re ever home, and want a hot wrap sandwich, here’s how to heat it:
Crisp and warm the wrap in a skillet over medium-high heat with a small amount of olive or avocado oil. Cook for a few minutes on each side until golden and heated through. I like to reduce the heat to low, and place a pot lid over the wrap while heating to trap steam and warm the inside.
Which tortillas to use
Many flour tortillas at the store use vegetable oils and other undesirable ingredients.
Homemade tortilla recipes
Many of these recipes use a crepe-style method, where you spread the batter over a hot pan — so no rolling out of the dough.
All of the following recipes are Gluten-free, Paleo, Vegan and AIP appropriate.
- Paleo AIP Flatbread Recipe (Gluten-free Cassava Wraps)
- Tiger Nut Tortillas
- Plantain Soft Tortillas (or taco shells)
This one’s GF, Paleo, Keto, GAPS and Low FODMAP.
More recently, I also invested in a tortilla press (here), which I love and am glad I bought. It’s in my top-4 favorite kitchen tools. If you’re inclined, I do recommend this little convenience. It makes tortillas so easy and fast.
If you want to make your own gluten-free gentle masa tortillas, here’s a good organic white masa.
Best store bought tortillas
Gluten-free and Paleo/grain-free, these are good, but they aren’t organic:
Gluten-free and gentle, I personally love blue and white nixtamalized corn tortillas:
- Blue or White Masa tortillas (De Casa is one brand we buy locally.) — We buy and eat these regularly. They’re a good source of dietary calcium and work great for lunches, folded in half, instead of in quarters. My 7 year old loves these in her lunch box.
Not gluten-free, but good fat used:
- Vista Hermosa — Made with avocado oil, wheat flour and cassava, these are obviously not gluten-free, but they’re a good option for those who can have them. Just four natural ingredients, and they’re good.
Which lunch box
If you don’t already have a good bento style lunch box, I really like this set for the best price — being made of stainless steel! They’re not plastic, and they hold wrap sandwiches perfectly.
Look at the size and shape options with this product. All of the 4-packs are the best deals I’ve found on stainless bento boxes.
15 Gluten-free Folded Wraps for Lunches — fillings / recipes
The following eight recipes are all dairy-free. The seven that follow can be made with or without dairy.
1. Turkey, hummus, lettuce and cucumbers
Choose homemade hummus, Paleo hummus (find it here as Zucchini Hummus), or the cleanest store bought hummus (no vegetable oils). This spread makes a great sandwich effortless. We use this recipe the most often because it’s easy, healthy and always tastes good.
2. Roast beef, corned beef or pastrami + pickles and mustard (with optional butter and sea salt on one section
This recipe goes back decades to a famous sandwich sold at the Del Mar Racetrack. My Papa bet on horses, and my mom used to take us once a season just for fun, to see that world. As far back as she and her dad could remember, they sold roast beef, pickle and butter sandwiches. We had to get them, as it was tradition, and they were delicious. (Omit the butter if that’s not your thing, and you have a classic red meat deli sandwich wrap.)
3. Shredded chicken, black beans, lettuce, cilantro with lime juice or salsa
Use leftover chicken. If your family loves Mexican, this one’s easy and always good.
4. Bacon, deli turkey, lettuce + avocado
A simpler version of the club sandwich; almost everyone loves this combo! (I leave off tomatoes, because they’re inflammatory, but add them if you prefer.)
5. Salami slices, olive tapenade, artichoke hearts and lettuce of choice.
We used to make a sandwich like this at our gluten-free Paleo café, and it was the customer favorite. I don’t eat pork anymore, but if you enjoy salami, this is a great combination of Italian ingredients. It reminds me of my parents and how we ate when I was growing up.
6. Chocolate or carob spread, strawberry slices, banana slices, optional carob or chocolate chips
Use Chocolate-free Ganache/Frosting or real Chocolate Ganache, or a store bought version, like a healthier Nutella.
7. Greek yogurt and jam + chia seeds (or basil seeds) and fresh strawberry slices
Chia seeds (or basil seeds, which are really similar [read about them here]) grab any extra liquid from the jam or yogurt, plus they add fiber and protein — and you don’t notice them when you’re chewing the sandwich. The yogurt, jam and fresh fruit are delicious together!!
8. Nut butter/peanut butter/seed butter/tiger nut butter 🙂 + honey, banana slices and chocolate/carob chips
This is an old favorite! Everyone in my family just loves peanut butter, honey, banana slices and carob or chocolate chips together. Feel free to sub the peanut butter for any nut or seed butter you might prefer.
The following final seven wrap ideas / recipes all have a cheese or dairy option. If you love the overall idea but are dairy-free, either leave off the dairy, or use a DF cheese.
Wraps with cheese option (or DF cheese alternative):
- Cream cheese (or DF cream cheese), smoked salmon, optional capers and onion slices.
- Ham slices, gruyere or havarti cheese slices, sweet onion slices, poppy seeds.
- Bacon, scrambled eggs, cheddar cheese slices, smashed avocado.
- Fried up sausages, chopped or bulk, leftover fried potatoes, scrambled eggs, favorite cheese.
- Pepperoni slices, mozzarella cheese, artichoke hearts and olives.
- Hard boiled egg slices, or egg salad, bacon, lettuce, optional cheese.
- Vegetarian: Hummus, feta cheese, cucumbers, olives and lettuce.
Free Printable PDF of 15 Folded Wrap Sandwich Ideas
Print this free PDF for inspiration or reminders of great wrap ingredient combos.
Pin Folded Wraps for Lunches (Gluten-free/Paleo) here:
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