The Best High-Protein Tortillas for Every Meal, According to a Registered Dietitian
Looking for an easy way to boost your protein intake? These high-protein tortillas are perfect for wraps, tacos, quesadillas, meal-prep lunches and more.
Tortillas are a versatile and easy kitchen staple for wraps, tacos, quesadillas and even edible salad bowls, but have you checked the nutrition facts on your tortilla of choice? Depending on the size, a plain flour tortilla can tip the scales at over 300 calories and 600 milligrams of sodium. Corn, low-carb and grain-free tortillas are also popular options, but these variations often differ drastically in ingredients, nutritional quality, taste, texture and ability to hold your favorite fillings.
As with many popular, carb-centric foods, companies are unveiling protein-boosted tortillas. While traditional varieties do contain a small amount of protein, about four grams in a medium (eight-inch) tortilla, higher-protein varieties may contain closer to seven to 10 grams per serving. But what's in these tortillas to allow for that protein hike? After a deep dive into ingredient lists and much sampling, I can attest there are several formulations, and some tortillas are much better than others.
What to Look for When Buying High-Protein Tortillas
When shopping for a high-protein tortilla, first consider what you want to make with it. If you plan to make cold sandwich-style wraps, look for ample size and pliability. For quesadillas and other heated items, seek out a tortilla that will crisp up nicely. Seven to 10 grams of protein per serving for an average-sized, eight-inch tortilla is a respectable amount. Look for sodium at or under 300 milligrams per serving, as you will likely add more sodium with fillings. Fiber in your tortilla is an added bonus, and there is a lot of variation across brands.
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Ways to Use High-Protein Tortillas
From breakfast burritos to chicken Caesar wraps, tortillas can take knife-and-fork favorites and turn them into handheld delights. Tortillas are also great for layered casseroles like enchiladas or sheet pan quesadillas. For lunchboxes, make pinwheels of peanut butter and jelly, almond butter and banana, hummus and veggies, or ham and turkey with cream cheese for perfectly portioned and colorful bites. Making any of these recipes with protein tortillas is also an easy way to help add more protein (and often some fiber), which helps make any meal more satisfying.
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They’re good for so much more than just your go-to taco recipe.
High-protein wraps come in all shapes and sizes. Here are seven I love for their taste, texture, protein content and other nutritional attributes.
These super thin and soft tortillas are made from modified wheat starch, whole wheat flour, wheat gluten and pea protein; they also have some vegetable shortening to help with that soft texture. These have a lot of fiber, more than some people eat in a day, so consider eating these in small doses to start. Hot tip: They crisp up well. Simply cut into pieces and make some baked tortilla chips in the air fryer!
- Calories Per Serving 70 calories
- Protein Per Serving 7 grams
- Fiber Per Serving 14 grams
Made from a mix of wheat, oat fiber and wheat gluten, the Toufayan Smart Carb Tortilla Wraps are super pliable and have a nice, nutty and earthy flavor. They pack in a fiber punch with 11 percent of the daily recommendation and contain some iron and calcium. The sodium is only 160 milligrams per serving, which is lower than most other brands, but there is still plenty of flavor.
- Calories Per Serving 150 calories
- Protein Per Serving 8 grams
- Fiber Per Serving 3 grams
A slightly different spin on tortillas, these petite Stonefire Protein Naan Rounds are made from enriched wheat flour and buttermilk and are enhanced with whey protein. The circular-shaped bread is ideal for sandwiches and mini pizzas, or try them slathered with hummus and topped with fresh veggies. Sodium is on the higher side, with 420 milligrams per two pieces.
- Calories Per Serving 200 calories
- Protein Per Serving 9 grams
- Fiber Per Serving 1 gram
Even hard taco shells are getting protein boosted. These crispy corn tortillas by Old El Paso are made with pea protein, corn, and oil and have a reasonable 280 milligrams of sodium per serving. Fill these shells with sautéed ground turkey and avocado or beans and veggies for a vegetarian-style taco. Unlike many wheat-based options, these tortillas are low in fiber, but this can be offset with some high-fiber fillings.
- Calories Per Serving 130 calories
- Protein Per Serving 10 grams
- Fiber Per Serving 1 gram
This private label product for ALDI gets its protein and fiber from oat fiber, wheat flour, fava bean protein, pea protein, flaxseed and wheat flour. Available in two flavors (Original and Roasted Red Pepper Hummus), their ample size makes them ideal for wraps and pinwheels. They are fairly large and not as soft as some other tortillas. Warm them before filling or using in casseroles.
- Calories Per Serving 120 calories
- Protein Per Serving 12 grams
- Fiber Per Serving 10 grams
The Egglife Egg White Wraps are a lower-calorie wrap that is pure protein. Made from egg whites along with some seasoning and preservatives, these wraps are thin and flexible, so doubling up to hold fillings is highly encouraged. Available in both savory and sweet varieties, egg wraps can be filled with veggies and chicken sausage, fruit and nut butter, or any of your favorite sandwich fixings.
- Calories Per Serving 50 calories
- Protein Per Serving 11 grams
- Fiber Per Serving 0 grams
The popular Food for Life bread brand also makes tortillas full of vitamins and minerals. With moderate amounts of protein, fiber and calories, these uniquely formulated tortillas are made from sprouted wheat, soybeans, millet, barley, lentils, spelt and sesame seeds. The tortillas are well-suited for quesadillas, cold salads and taquitos. Thanks to all those seeds, grains and legumes, these tortillas are chock-full of vitamins and minerals, including niacin, zinc, iron, magnesium and selenium.
- Calories Per Serving 140 calories
- Protein Per Serving 7 grams
- Fiber Per Serving 5 grams
