freezer-friendly lunch wraps on a wooden cutting board

Make Ahead Lunch Wraps

By Rachel Tiemeyer
January 5, 2021

Can you freeze wraps? You bet!! Freezer-friendly lunch wraps are nutritious, hearty, and completely adaptable to whatever your family might like in them!

fruit and tortilla wraps on plates

Right now during this time of quarantine, I know many of you are right where I’m at–trying to keep up with work, homeschooling your kids, feeding your family three meals/day, and trying not to gain the ‘Rona 15.

Meals have to be simple and something your kids won’t groan about. A bonus is if it’s cheap and healthy, too.

Make Ahead Lunch Wraps to the rescue, my friends.

strawberries, grapes, vegetarian burrito wrap on a plate

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.

Video Tutorial: Make Ahead Lunch Wraps

I mean really, it couldn’t be simpler to make these. Watch this short tutorial to see how to make these freezable wraps…

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.

  1. They’re cheap.
  2. Uses up leftover rice and beans of any kind.
  3. Fast to prepare. Easy to grab and go.
  4. Healthy and will keep you satiated. Just because they lack meat doesn’t mean they won’t fill you up!
  5. Freezable! (Our favorite way to save time!)

See why my Freezer Club friends and I have made Lunch Wraps for years? Now it’s time to join the “club”.

What Are in Make Ahead Lunch Wraps?

ingredients for make ahead lunch wraps on a cutting board

All you need are 6 simple ingredients:

  • Whole wheat tortillas – Flour tortillas are preferred because they hold up best. Note: corn tortillas will not work well.
  • Brown rice – Substitute ideas: white rice or quinoa.
  • 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.
  • 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, green chilis, taco meat, grilled chicken, etc.

Can You Freeze Wraps?

Absolutely! Just follow our simple freezer meal instructions…

vegetarian lunch wraps on a wooden cutting board with small bowls of corn, salsa, and rice

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

Here are a few ideas to serve alongside this super simple recipe…

freezer-friendly lunch wraps on a wooden cutting board

Creamy Avocado Dip

creamy avocado dip

Salad with Cilantro Lime Vinaigrette

What to Do with Leftover Tortillas

If you have leftover tortillas, did you know you can freeze them? Here is the best way to freeze tortillas for later.

tortillas in a freezer bag

Make Ahead Lunch Wraps Recipe

freezer-friendly lunch wraps on a wooden cutting board

Make Ahead Lunch Wraps

  • Author: Thriving Home
  • Prep Time: 10 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 (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)


Make It Now:

  1. Preheat oven to 350°F.
  2. 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.)
  3. 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.

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24 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!