8 Easy Wrap Recipes for Lunch, in Under 15 Minutes
Somewhere between the 9 AM scramble and the 1 PM deadline, lunch becomes an afterthought, until your stomach reminds you otherwise. That's the gap these recipes are built for.
Every wrap on this list uses ingredients already sitting in a typical Indian kitchen, leftover roti, whatever's in the fridge, a tawa, 15 minutes, and one good sauce. We used REPEAT GUD's jaggery-sweetened, no-refined-sugar, no-preservative sauces and mayo, because "guilt-free" should apply to lunch too, not just dessert.
- Fastest: No-Cook Curd & Veggie Wrap, 5 minutes, no stove needed
- Best for meal prep: Paneer Tikka, Chole, and Chicken Tikka wraps
- Heartiest: Chicken Tikka Wrap, 15 minutes, 10g+ protein
Here are 8 of our go-to Indian wrap recipes, ranked roughly fastest to most involved. Jump straight to one, or scroll through all eight.
The 8 Wraps
Real lunch, fast, and GUD enough to repeat all week.
No-Cook Curd & Veggie Wrap
The one for days you don't want to touch the stove at all.
- 2 tortillas or rotis
- 4 tbsp REPEAT GUD Mayonnaise (or hung curd)
- Grated carrot, cucumber, boiled sweet corn
- 1 tsp chaat masala
Spread the mayo generously over the wrap base REPEAT GUD's is plant-based with 10x more protein and 50% less fat than regular mayo, so it holds up as a genuinely everyday spread.
Layer the grated veggies and corn, sprinkle chaat masala.
Roll tight and slice , refrigerate 5 minutes first if you want cleaner, firmer slices.
Egg Bhurji Wrap
Fast, protein-rich, and endlessly customizable.
- 2 eggs
- 1 small onion, chopped
- 1 tomato, chopped
- Green chilli, turmeric, salt
- 2 chapatis
- 1 tbsp REPEAT GUD Tomato Ketchup
Sauté onion and chilli for a minute, add tomato and turmeric.
Crack in the eggs and scramble on medium flame for 3-4 minutes.
Warm the chapati, spoon in the bhurji, add a squeeze of REPEAT GUD Tomato Ketchup (jaggery-sweetened, no refined sugar) if you like it a little tangy, roll, and go.
Classic Veg Kathi Roll
India's street-food classic, made lunchbox-friendly.
- 2 wheat rotis or parathas
- 1 cup mixed veggies (capsicum, onion, cabbage), thinly sliced
- 1 tsp chaat masala
- 1 tbsp REPEAT GUD Imli & Date Sauce
- Salt, oil
Sauté veggies in 1 tsp oil on high flame for 2-3 minutes until lightly charred.
Toss with chaat masala and salt.
Warm the roti, spread the imli & date sauce for that classic sweet-tangy kathi roll flavour, add filling, roll tightly, and wrap in foil.
Cheesy Pizza Sauce Veggie Wrap
A fun Indo-Italian fusion wrap , great for kids' tiffins too.
- 1 cup shredded cabbage, carrot, capsicum
- 2 tbsp REPEAT GUD Pizza/Pasta Sauce
- 2 tortillas or rotis
- 2 tbsp grated cheese (optional)
Stir-fry veggies on high heat for 2 minutes.
Toss with the pizza pasta sauce until well coated it's tomato-forward and jaggery-sweetened, so it works as both a stir-fry sauce and a spread.
Fill into a warm wrap base, sprinkle cheese if using, roll tight, and press on a hot tawa for 30 seconds for a toasted finish.
Chole (Chickpea) Wrap
High-protein and high-fibre, a genuinely filling vegetarian option.
- 1 cup boiled chickpeas
- 1 tsp chole masala
- Onion, tomato, coriander, chopped
- 2 rotis
- Lemon wedge
- 1 tbsp REPEAT GUD Tomato Ketchup
Lightly mash half the chickpeas; mix with masala, onion, and tomato.
Heat through on the pan for 2-3 minutes.
Fill into a warm roti, spoon over REPEAT GUD Tomato Ketchup and a squeeze of lemon, roll and slice.
Paneer Tikka Wrap
- 1 cup paneer, cubed
- 2 tbsp REPEAT GUD Tandoori Mayo
- 2 tortillas or rotis
- Sliced onion, lettuce
Toss paneer cubes in the tandoori mayo, it's already got the smoky tandoori spice built in, so there's no separate marinating step needed.
Pan-fry on high heat for 3-4 minutes until edges turn golden.
Layer the wrap base with a little extra tandoori mayo, onion, lettuce, and paneer. Roll and slice diagonally.
Leftover Rajma Wrap
The best use for last night's rajma-chawal leftovers.
- 1 cup leftover rajma, gravy drained and mashed slightly
- 2 rotis
- Onion, coriander, a squeeze of lemon
- 2 tbsp REPEAT GUD Mayonnaise
Heat the rajma on the pan until thick draining excess gravy here is what keeps the wrap from turning soggy.
Spread onto a warm roti with onion, coriander, and a dollop of REPEAT GUD Mayonnaise to cool it down, roll tight.
Chicken Tikka Wrap
For when you want a heartier, protein-forward lunch.
- 1 cup cooked or leftover tandoori/tikka chicken, shredded
- 2 rotis or tortillas
- Onion-cucumber salad
- 2 tbsp REPEAT GUD Tandoori Mayo
Reheat the chicken in a pan for 3-4 minutes.
Warm the wrap base, spread the tandoori mayo, layer salad and chicken.
Roll tightly and wrap in foil to hold its shape for transport.
Keep It From Going Soggy
Four rules that matter more than any recipe above.
The Sauces Behind These Wraps
Every sauce used above is jaggery-sweetened, made without refined sugar, palm oil, or preservatives, and lab-tested batch by batch, so "healthy lunch" doesn't have to stop at the filling.
FAQs: Quick Wrap Lunches
Which of these wraps is best for meal prep?
What can I use instead of tortillas?
How do I stop my tiffin wrap from getting soggy by lunch?
Which wrap is the healthiest for weight management?
Save this list, rotate through a different wrap each day this week, and with sauces this GUD, lunchtime stops being a problem you have to solve every single day.
Make Lunch a Repeat Habit
One shelf of sauces, eight ways to use them. Pick tonight's roti-fridge leftovers and start rolling.
