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Make Ahead Lunch Wraps

Melissa Pietrosanti

"These are a delicious make-ahead lunch to freeze as a handy lunch to bring to work! Just make, freeze, and then heat in the microwave for a very balanced meal."
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1 h 5 m servings 557 cals
Original recipe yields 16 servings (16 wraps)


  • Calories:
  • 557 kcal
  • 28%
  • Fat:
  • 16 g
  • 25%
  • Carbs:
  • 80.8g
  • 26%
  • Protein:
  • 22.9 g
  • 46%
  • Cholesterol:
  • 30 mg
  • 10%
  • Sodium:
  • 1312 mg
  • 52%

Based on a 2,000 calorie diet

See full nutrition

Nutritional Information

1 Serving
Servings Per Recipe:
Amount Per Serving
  • * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
  • (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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  • Prep

  • Cook

  • Ready In

  1. Combine rice and water in a saucepan, and bring to a boil. Reduce heat to low, cover, and simmer for 35 to 40 minutes, or until tender. Remove from heat, and cool.
  2. Place black beans and pinto beans into a colander or strainer, and rinse. Add corn and diced tomatoes with green chilies, and toss to mix. Transfer to a large bowl, and mix in rice and cheese.
  3. Divide the mixture evenly among the tortillas, and roll up. Wrap individually in plastic wrap, place into a large freezer bag, and freeze. Reheat as needed in the microwave for lunch or snacks.


  • Tip
  • Aluminum foil helps keep food moist, ensures it cooks evenly, keeps leftovers fresh, and makes clean-up easy.

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Read all reviews 472
  1. 655 Ratings

Most helpful positive review

This is a fantastic idea, and a great base recipe. Now I don't know about you, but when I'm pregnant I want restaurant-quality food and I'll spend the time sometimes to get it. To make these t...

Most helpful critical review

As written, this is such a bland recipe. Taking the other suggestions into consideration, such as the taco seasoning and cilantro, this is a wonderful meal.

Most helpful
Most positive
Least positive

This is a fantastic idea, and a great base recipe. Now I don't know about you, but when I'm pregnant I want restaurant-quality food and I'll spend the time sometimes to get it. To make these t...

Healthy, hearty, easy and cheap! I made a half recipe which yielded 10 stuffed 10-inch tortillas. I do recommend the following additions (based on half recipe): 1) season your rice when yo...

This recipe is great -- I've used it more times than I can count! I love having such a healthy, filling meal available whenever I need it. When I first started making these, I followed the reci...

Awesome convenient, & healthy! The basic recipe is a little bland, but of course you can tweak & add spices to your liking. One extra step that I took and haven't seen posted is that I pulsed...

wow, with a few adjustments (huge thanks to everybody's reviews!), these are FANTASTIC! it's just me and my boyfriend, so i halved the recipe. still, we used 8" tortillas and ended up with 15 wr...

Easy to make and very tasty. You will probably need extra tortillas, though...I mixed up a half recipe and it made 10 wraps. I have found that they are best when thawed overnight in the refriger...

Reading the ingredients I wondered how in the world this could have been so highly rated by so many people, because it seemed so ordinary. I tried it anyway, and my family loved it. I cut ever...

These are pretty good! I prefer to take my lunch to work rather than eating greasy fast food whenever possible. After all, you never know if the person cooking your food has washed their hands a...

Hate to be one of those reviewers who made changes and then rates it 5-stars but I bet this would've been 5-star without my addition of one 10oz. can of Sue's shredded cooked chicken breast. Thi...