Summer Lunch Diet: 5 Light And Healthy Wrap Recipes

Summer Lunch Diet

Tired of eating the same thing for lunch every day? Most days, we have roti and sabzi at lunch because all of our cooking and culinary experiments are done for breakfast or dinner. If we bring our lunch to work, putting together the roti, sabzi, curd, and salad might be a chore. On a really hectic day, rather of going through the process of unpacking and wrapping up this type of time-consuming dinner, we simply forgo it. A dull dinner provides us even another reason to avoid it. A fast wrap or roll is a terrific way to make our meal more fun and less messy.

Here Are Some Recipes for a Fast And Nutritious Summer Special Wrap:

1. Paneer And Salsa Tortilla Recipe

This wrap’s deliciousness of cottage cheese and tanginess of tomatoes will fill your mouth with a blast of freshness. This is an excellent lunch for reviving the mind on a hot, humid day.

Ingredients of Paneer and Salsa Tortilla

  • 1/2 tsp cumin
  • 150 gram cottage cheese
  • 2 tsp ginger garlic paste
  • 1/2 tsp chili powder
  • 2 Spring onion
  • 1/2 tsp turmeric
  • to taste green chilies, small
  • 20 gms extra virgin olive oil
  • 1 Lemon
  • 1/2 Tomato
  • 1 English cucumber
  • 1 Onion
  • 1 Radish
  • 1 Tortilla
  • 400 ml curd
  • 1/2 tsp salt
  • 7 Mint leaves
  • to taste salt
  • to taste chaat masala


Prepare the paneer marinade:

1.Grind the cumin once it has been dry roasted.

2.Combine curd, ginger garlic paste, chilli powder, turmeric, salt, dry roasted cumin, spring onion, green chilies, and drizzle with extra virgin olive oil in a mixing bowl. Combine everything and set aside to marinade the cottage cheese.

3.Add a squeeze of lime to the mixture for extra zing.

4.Cut around 150 grammes of cottage cheese into thin slices and gently marinate them in the mixture.

Prepare the salsa:

1. Combine tomato, English cucumber, onion, daikon radish, and spring onion in a bowl. Cut them and place them in a bowl.

2.To make the salsa, combine extra virgin olive oil, salt, lime juice, chat masala, and mint leaves.

Prepare the wraps:

1.Heat 2 tablespoons extra virgin olive oil in a pan.

2.Fry the cottage cheese in a shallow pan.

3.In a separate skillet, gently toast the corn tortillas in extra virgin olive oil.

4.Place the marinated Cottage Cheese and salsa on the toasted tortilla, gently seal, and roll over.

5.Cook for a few minutes.


2. Spicy Chicken Lettuce Wrap Recipe

This high-protein, low-carb lunch is ideal for people watching their weight. Chicken and vegetables wrapped in lettuce leaves – an excellent method to absorb nutrients while also promoting weight reduction.

Ingredients of Spicy Chicken Lettuce Wrap

  • 1 Lettuce
  • 1 bowl chicken minced
  • 1 Onion
  • Garlic
  • Ginger
  • 1 tbsp chilli paste
  • Red chilli flakes
  • 1 tbsp soya sauce
  • 1 tbsp black bean sauce
  • 1 tbsp plum sauce
  • 3 tbsp chilli oil
  • 2 tsp lime juice
  • 1 cup bean sprouts
  • 1 Carrot
  • 1 Cucumber
  • 1 Radish
  • Salt and pepper


1. Pick big lettuce leaves from the bunch and layer them one on top of the other.

Prepare the spicy chicken filling:

1.Add chilli oil, finely chopped onions, and sauté for a few minutes in a preheated pan.

2.Combine the ginger garlic chilli paste and the minced chicken.

3.Combine the soy sauce, black bean sauce, and plum sauce. Cook them all thoroughly.

4.Season with salt, red chilli flakes, and fresh coriander. Sprinkle some lemon juice on top.

Prepare vegetable filling:

1.Finely slice carrots, cucumbers and radish.

2. Arrange bowls of bean sprouts, plum sauce, radish, carrots, cucumber, and spicy minced chicken on a tray.

Plating up:

1.On a lettuce leaf, place some chicken, veggies, and a teaspoon of plum sauce. Roll the lettuce leaf, wrap it, and serve.

3. Hazelnut Asian Lettuce Wrap Recipe

Do you like the concept of making bread out of lettuce leaves instead of high-carb flour bread? Another lettuce wrap dish, this time with chicken flanked by delectable hazelnuts. Your lunch will never be the same again.

Ingredients of Hazelnut Asian Lettuce Wrap

  • 1 Tbsp vegetable oil
  • 750 gms chicken (minced)
  • 2 tsp garlic (fresh, minced)
  • 1/3 cup orange juice
  • 1/3 cup hoisen sauce
  • 1/2 tbsp soy sauce
  • 1 tbsp ginger (fresh, minced)
  • 1 tbsp rice wine or white vinegar
  • 1 cup hazelnuts (toasted)
  • 4 cups coleslaw mix – cabbage and carrot blend
  • 1/2 cup green onions, sliced
  • 1/4 cup cilantro leaves (packed)
  • 2 romaine leaves (trimmed)


1.In a large frying pan, heat the oil over medium-high heat.

2.Add the chicken and garlic and heat for 8 to 10 minutes, or until the chicken is done. Set aside after draining.

3.In a blender, combine orange juice, hoisen sauce, soy sauce, ginger, vinegar, and 1/3 cup hazelnuts to make a puree.

4.Ladle sauce over chicken, then top with coleslaw, green onions, cilantro, and the remaining hazelnuts.

5.Mix until well combined. Serve with romaine lettuce leaves.

4. Chilled Rice Wraps Recipe

A thin film of rice encircles a variety of nutrient-dense dishes. Cottage cheese, mushrooms, ginger, garlic, and other nutritious ingredients combine to make this low-calorie lunch.

Ingredients of Chilled Rice Wraps

  • For Ginger Onion Paste:
  • 1/2 red onion, sliced
  • 1 spring onion, finely chopped
  • 15 gram ginger, finely chopped
  • 1/2 tsp salt
  • 1 tsp olive oil
  • For Brown Sugar Marinated Paneer & Mushrooms:
  • 200 gram paneer
  • 125-150 gram mushrooms
  • 1 1/2 tbsp soya sauce
  • 1 1/2 tbsp brown sugar
  • garlic cloves (mashed), sliced
  • 1/2 tsp salt
  • 1 1/2 tbsp olive oil
  • Few coriander/cilantro stems
  • For spring roll assembly:
  • 1 bunch lettuce (iceberg lettuce / romaine, crisp and crunchy), small
  • 1 bunch fresh cilantro or coriander, small
  • 6 rice paper wrappers


Prepare ginger onion paste:

1.In a blender, combine the red onions, spring onions, and ginger.

2.Sprinkle with salt and olive oil, then blitz to a rough paste.

Prepare paneer & mushrooms:

1.Slice the paneer into six equal slabs before putting on a platter in a single layer.

2.Make thick slices of the mushrooms.

Prepare the marinade:

1.Combine the soy sauce, brown sugar, salt, garlic, and olive oil in a mixing bowl.

2. Season the paneer and mushrooms with this mixture.

3.Pan sear the paneer in a large skillet with a dash of olive oil over medium-high heat until thoroughly brown on each side.

4.Remove from the pan and set aside to cool before slicing into pencil-thick slices and seasoning with salt.

5.Once the paneer is done, you may cook the mushrooms in the same skillet. Cook over high heat until the mushrooms lose their water and turn a dark colour.

6.Mix in the coriander/cilantro stems.

7.Transfer to a dish or plate and season with salt and pepper to taste.

Assemble the spring rolls:

1.Cut the paneer into tiny fingers.

2.Dip each rice paper wrapper for 3 seconds in a basin of warm water.

3. Fold in half on a level work surface. At this stage, you’ll want to keep all of your components crammed onto 1/3 of the wrapper’s accessible surface.

4.Apply the ginger onion paste liberally.

5.Place a lettuce leaf, paneer, a few mushrooms, and cilantro on top.

6.Roll and tuck.

5. Spiced Fish Wrap Recipe

Grilled fish fillet is spiced up and wrapped in whole-grain tortillas for a filling, healthy supper.

Ingredients of Spiced Fish Wraps

  • 2 tsp finely minced garlic
  • 2 tsp ground cumin
  • 3 Tbsp chili powder, divided
  • 3/4 tsp kosher salt
  • 1/2 cup fresh lime juice
  • 2 Tbsp red wine vinegar
  • 2 Tbsp sour cream
  • 2 Tbsp mayonnaise
  • 1/4 cup plus 2 Tbsp extra-virgin olive oil, divided
  • 1 red bell pepper, cut into thin strips
  • 1 cup shredded carrot
  • 1/3 cup minced red onion
  • 2 pounds tilapia or snapper fillets, rinsed and patted dry
  • Kosher salt
  • 6 extra-large, whole-grain flour tortillas
  • 1/4 cup minced fresh cilantro (optional)
  • 3 Tbsp minced, seeded serrano chiles (optional)
  • 5 cups shredded Napa or savoy cabbage
  • 1 1/2 cups prepared guacamole
  • 1 cup crumbled cotija or queso fresco cheese
  • 1 1/2 cups salted, roasted pepitas or pumpkin seeds


1.In a small bowl, combine garlic, cumin, 1 tablespoon chilli powder, and 3/4 teaspoon salt.

2.Add the lime juice and vinegar and stir to combine. Stir in the sour cream and mayonnaise.

3.While whisking continually, slowly sprinkle in 1/4 cup olive oil.

4.Incorporate the bell pepper, carrot, and red onion. Chill for at least 30 minutes, covered.

5.Brush the fish with the remaining 2 tablespoons olive oil and season with kosher salt and chilli pepper to taste.

6.Grill the fish for 3 to 4 minutes on each side over medium-high heat (350° to 400°), or until it flakes readily when checked with a fork.

7.Wrap tortillas in moist paper towels and microwave on high for 1 minute, or until malleable.

8. Transfer the bell pepper combination from the dressing to a large mixing basin using a slotted spoon. If using, add cilantro and serrano peppers.

9.Add cabbage and mix well, adding more dressing if required.

10.Spread guacamole equally over tortillas, leaving a 3-inch border at the bottom.

11. Distribute the fish, slaw, cheese, and pepitas equally. Roll from one side to the other, folding the bottom edge up and encasing the filling.

These are some great ideas for a filling and uplifting lunch meal. The best thing is that they are simple to assemble and transport to work or school. Please don’t skip lunch if your timetable is tight. Just remove this roll from your backpack and enjoy it at your desk while working. Take a minute to enjoy these delectable wraps as well.


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