Make Ahead Lunch Wraps
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Can you freeze wraps? You bet!! These make ahead freezer-friendly lunch wraps are nutritious, hearty, and completely adaptable to whatever your family might like in them! They even made our top list of vegetarian meals for kids, because all ages like these!
Why Freeze Lunch Wraps?
Yes, this question deserves an entire section ,because you NEED to know how serious I am about you trying this recipe. It might just save your sanity this week.
- They’re cheap. Each one comes to about $1!
- Uses up leftover rice and beans of any kind.
- Fast to prepare. Easy to grab and go.
- Healthy and will keep you satiated. Just because they lack meat doesn’t mean they won’t fill you up!
- Freezable! (Our favorite way to save time!)
These Lunch Wraps were a staple in my Freezer Club many years ago and make for a healthy and quick lunch or dinner when you’re hanging by a thread. They are also a great Packed Lunch Idea for Kids!
Ingredients
All you need are 6 simple ingredients…
- Whole wheat tortillas – I really love the brand called Stacy’s Organic Whole Wheat Tortillas, if you can find them. They have all whole food ingredients. Flour tortillas are preferred because they hold up best. Note: Corn tortillas will not work well for freezing.
- Brown rice – Try our Instant Pot Brown Rice recipe. Substitute ideas: white rice or quinoa. For a twist, use our Instant Pot Cilantro Lime Rice!
- Black beans – Kidney or pinto beans work well, too.
- Shredded cheddar cheese – Or substitute your preferred shredded cheese. Here’s how to shred your own cheese.
- Salsa – Use your favorite brand and preferred heat level. I love Mateo’s Medium Salsa!
- Corn – Canned, frozen, or fresh will work.
Feel free to toss in anything else that floats your boat: baby spinach, sautéed bell peppers and onions, canned green chilis, taco meat, grilled chicken, etc.
How to Amp Up the Flavor
These freezable wraps are so versatile! Try these ideas to enhance the flavor and/or change up the ingredients.
- Saute the corn in a dry pan over medium heat for about 5 minutes until it starts to get toasted.
- To the brown rice, add a squeeze of lime, some fresh minced cilantro, and a pinch of salt. Or make our Instant Pot Cilantro Lime Rice instead.
- Add sautéed bell peppers, onions, and garlic.
- Add chopped Southwest Chicken, Cilantro Lime Chicken, or leftover Slow Cooker Carnitas or Taco Meat.
- Serve with a sauce or condiment like our Southwest Ranch Sauce or Homemade Guacamole.
Can You Freeze Wraps?
Absolutely! Just follow our simple freezer meal instructions…
To Freeze Wraps for Later:
Assemble lunch wraps as recipe states. After tortillas are wrapped in foil and before baking (Step #2), place in a freezer bag and freeze for up to 3 months.
To Prepare Wraps From Frozen:
To heat from frozen, add about 10-15 minutes on to baking time (so total baking time is about 25-35 minutes). Or remove foil, wrap in a moist paper towel, and microwave in 30-60 second increments until heated through.
What to Serve With Lunch Wraps
Looking for a side to compliment these wraps? Try one of these favorites…
Recipe FAQs
– Saute the corn in a dry pan over medium heat for about 5 minutes until it starts to get toasted.
– To the brown rice, add a squeeze of lime, some fresh mince cilantro, and a pinch of salt. Or make our Instant Pot Cilantro Lime Rice instead.
– Add sautéed bell peppers, onions, and garlic.
-0 Add chopped Southwest Chicken, Cilantro Lime Chicken, or leftover Slow Cooker Carnitas meat.
– Serve with a sauce or condiment like our Southwest Ranch Sauce or Homemade Guacamole.
I personally think they are much better warmed up in the microwave, air fryer, or oven, so that the cheese gets melty and the tortillas are soft.
If you have leftover tortillas, did you know you can freeze them? Here is the best way to freeze tortillas for later.
I heat them in the oven in their foil wrapping until very hot. Then, wrap with an additional layer of foil and a kitchen towel and pack in a insulated lunch box. They will stay warm for a few hours.
More Vegetarian Recipes You’ll Love
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Make Ahead Lunch Wraps
These 6-ingredient Lunch Wraps are nutritious, filling, and completely adaptable to whatever your family might like in them. Make a batch and freeze them for a delicious meal.
Ingredients
- 6 (8-inch) whole wheat or multigrain tortillas (corn tortillas are not recommended)
- 1 cup cooked brown rice
- 1 cup black or kidney beans, cooked or canned (drained and rinsed)
- 1 cup corn, frozen or canned (drained)
- 1/2 cup salsa (your favorite kind)
- 1 cup shredded cheddar cheese (how to shred your own cheese)
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Instructions
Make It Now:
- Preheat oven to 350°F.
- Lay out the tortillas on a cutting board or clean surface. Evenly distribute the rice, beans, corn, salsa, and cheese among each one. Roll up like a burrito, tucking in the bottom and top and rolling tightly. Wrap each burrito in foil. (Freezing instructions begin here.)
- Bake directly on an oven rack for about 15-20 minutes, until hot all the way through.
Freeze For Later: Follow Steps 1 and 2. Then, place the uncooked wraps in a freezer bag and freeze for up to 3 months.
Prepare From Frozen: To heat from frozen, you have two options:
Option 1 (Oven): Cook according to Step 3, adding about 10-15 minutes on to baking time. So, the total baking time will be about 25-35 minutes.
Option 2 (Microwave): Remove the foil, wrap in a moist paper towel, and microwave in 30-60 second increments until heated through.
Notes/Tips
- My favorite clean-ingredient tortillas are Stacy’s Organic Whole Wheat Tortillas. I find them at health food stores.
- Ways to Amp Up the Flavor:
-
- Saute the corn in a dry pan over medium heat for about 5 minutes until it starts to get toasted.
- To the brown rice, add a squeeze of lime, some fresh mince cilantro, and a pinch of salt. Or make our Instant Pot Cilantro Lime Rice instead.
- Add sautéed bell peppers, onions, and garlic.
- Add chopped Southwest Chicken, Cilantro Lime Chicken, or leftover Slow Cooker Carnitas meat.
- Serve with a sauce or condiment like our Southwest Ranch Sauce or Homemade Guacamole.
- If you have leftover tortillas, did you know you can freeze them? Here is the best way to freeze tortillas for later.
Hello! I have been looking for a long time for a healthy whole wheat tortilla with no success! Everybody has additives and preservatives – do you have any suggestions? Thanks so much for your amazing recipes!!
Hi Kelli! Look for Stacy’s Whole Wheat Organic Tortillas. All real food ingredients. I’ve seen them at health food stores in refrigerated section. Thank you for the kind words!
I can only eat corn ones, why do you not recommend them.
They tend to fall part in the freezer, but feel free to try them and let us know.
hi my granddaughter wants to take wraps for lunch I cook ingredients the night before and leave in fridge to assemble before school however the rice makes the wraps soggy by lunchtime how do I avoid this
Hi Heather. I’m not sure, because I don’t remember that being an issue for me. Are you heating it up and then sending it warm in the lunch or do you send it cold? I always heat it up in foil and send wrapped in a towel in an insulated lunchbox. Sorry I’m not much help here.
I love these! I made some with leftover Mexican chicken (just added brown rice and cheese) and they were yummy!
Can you eat the wrap once thawed and chilled (in a lunch box) without heating it?
Thinking of packed lunch ideas for school…
I think that would be fine, but I’m not sure how it would taste. I haven’t tested that. I personally heat them until hot in the oven before school, wrap in foil and a hand towel, and stick in their insulated lunchbox. Depending on your kid’s lunch time, this might work for you too??
Absolutely delicious and really easy to make.
Great! Thanks for the feedback, Laurie.
I love the recipe. Specially because am a vegan. Can’t wait to try. How many calories approximately each wrap would be
can you add cooked chicken and then freeze?
Yes, that would work great!
How many days could these be stored in the fridge? Could I make them on Sunday and eat them Mon-Fri without having to freeze them? And just heat them in the microwave when ready to eat?
According to the USDA, fresh food like this is good for 3-5 days in the fridge. Since these do not include meat, I would say you are good up to 5 days. But to be extra cautious, you could keep 3 in the fridge at a time and freeze the others, pulling one out each day to start the thawing process. The good news is that these defrost quickly in the microwave if you have that available at work/school. So even if you took them frozen in your lunch box, they would partially thaw and then be ready to microwave at lunch time.
Does the salsa make the tortillas soggy at all when freezing them? I’ve been reluctant to put the salsa in before freezing…
If you toss it all together before folding, it’s fine.
Would these heat up well on a sandwich press?
I bet they would!
How would you recommend packing these for lunch if you do not have a microwave when you are ready to eat them? Should I take them out of the freezer the night before and let it thaw in the fridge the night before packing them for lunch?
I would let them thaw and then warm them in a 350 degree oven in foil in the morning until nice and hot and heated through. Then, wrap up the foil-covered wrap in a hand towel in the lunch box to keep warm. That’s what I do for my kids.
These we awesome! Even a picky eater in my family loved them! Will definitely make again! 🙂
Sweet! I love hearing that, Alyssa! My daughter and I make and freeze these for ourselves, but unfortunately the men in our house aren’t as thrilled with them. It’s never easy to please everyone, is it? Ha!
How many calories are in one wrap?
Probably depends on what type of wrap you use. Every brand is different!
I used a wheat tortilla and everything but the beans
I love this idea and would like to take with me to work for lunch.
Would setting them all up and then microwaving before you eat for lunch still work? So basically
not bake them just microwave?
Yes, I’ve done that many times when I was in a hurry. They make for a filling, nutritious lunch at work.
These sound terrific! Just checking–I freeze them before baking, yes?
Thank you!
Yep, roll them up, wrap them in foil, and freeze in a freezer bag.
Wow!! These were so good (and simple)! I can’t believe I hadn’t thought of freezing this type of meal before. Thank you for sharing!
That’s awesome to hear! It really doesn’t get much simpler.