Make Ahead Lunch Wraps

Make-Ahead Lunch Wraps…So Simple!

By Rachel Tiemeyer

Lunch wraps are nutritious, hearty, and completely adaptable to whatever your family might like in them!

Lunch wraps are nutritious, hearty, and completely adaptable to whatever your family might like in them!

It’s a curious thing how my blogging works most weeks.

I find myself “writing” elaborate, detailed posts about a parenting issue or a book I’m reading or even a theological issue from time to time in my head A LOT. Sometimes I even start jotting notes down throughout the day. But, rarely do those meaty posts come to fruition (except occasionally like this one or this one). Nope. Those take creative, quiet, unhurried space…and I figure I’ll have more and more of that at some point.

Right now, blogging has to quickly and practically intersect with my everyday life. And I’ve made my peace with that, mainly because I know a lot of you. And you’re right where I’m at. You want simple, healthy recipes that your kids won’t groan about. You’re trying to do your best to feed yourself something nutritious, too, if you can manage.

So, in practicality, blogging looks like this for me right now:

I’m usually throwing together a quick lunch or dinner, say Lunch Wraps for instance. Lunch Wraps have been a staple in my Freezer Club (thanks to my friend, Darcie!) and around our house for years. So, the thought strikes me halfway through making them for lunch one day, “I can’t believe I haven’t put these on the blog yet!”

Meanwhile my kitchen is a holy mess and my family is patiently waiting for their food…and I decide I need to take pictures of the dish.

My kids know the drill. So, my 6-year-old daughter runs to get me some place mat options off my desk. I grab my camera. And we meet on the back porch, as she offers me ideas of where to shoot from to get the best light. (What can I say? She’s a cool kid and will be an infinitely better blogger and photographer than I am some day.)

And that’s how Make Ahead Lunch Wraps on Thriving Home are born. It’s very technical, you see.

Lunch wraps are nutritious, hearty, and completely adaptable to whatever your family might like in them!

Now, a few pithy notes are in order before I share the SUPER complicated (or not) Lunch Wraps recipe. Because they deserve it.

a. Cheap.

b. Uses up leftover rice and beans of any kind.

c. Fast to prepare. Easy to grab and go.

d. Healthy and will keep you satiated.

e. Great for lunchboxes. Send them hot and wrapped in foil. I write more about that concept here.

f. Freezable! (Our favorite way to save time, as you may have guessed from all these healthy freezer recipes.)

See why my friends and I have made Lunch Wraps for years? Hey, join the club.

Lunch wraps are nutritious, hearty, and completely adaptable to whatever your family might like in them!


Make-Ahead Lunch Wraps

  • Author: Thriving Home
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 6 lunch wraps 1x
  • Category: Lunch
  • Method: Bake
  • Cuisine: American


Lunch wraps are nutritious, hearty, and completely adaptable to whatever your family might like in them! Make a batch and freeze them for a delicious lunch!


  • 6 8-inch whole wheat or multigrain tortillas
  • 1 cup brown rice, cooked
  • 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


  1. Preheat oven to 350 degrees.
  2. Lay out the tortillas. Evenly distribute the rice, beans, corn, salsa, and cheese among each one. Roll up neatly and wrap each one in foil.
  3. Bake for about 15-20 minutes, until hot.


Freezer Meal Instructions:
To Freeze:
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:
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.

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22 replies
  1. Natasha says:

    I love the recipe. Specially because am a vegan. Can’t wait to try. How many calories approximately each wrap would be

      • Ciara says:

        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?

        • Rachel says:

          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.

  2. Samantha says:

    Does the salsa make the tortillas soggy at all when freezing them? I’ve been reluctant to put the salsa in before freezing…

  3. Katelyn says:

    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?

    • Rachel says:

      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.

    • Rachel says:

      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!

  4. Alexis Bogdan says:

    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?

  5. Ann says:

    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!