Make Ahead Lunch Wraps


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.

Prep Time:
30 mins
Cook Time:
35 mins
Total Time:
1 hrs 5 mins
16 wraps


  • 2 cups uncooked brown rice

  • 4 cups water

  • 4 (15 ounce) cans black beans

  • 2 (15.5 ounce) cans pinto beans

  • 1 (10 ounce) can whole kernel corn

  • 1 (10 ounce) can diced tomatoes and green chiles

  • 16 (10 inch) flour tortillas

  • 1 pound shredded pepperjack cheese


  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.

Nutrition Facts (per serving)

557 Calories
16g Fat
81g Carbs
23g Protein
Nutrition Facts
Servings Per Recipe 16
Calories 557
% Daily Value *
Total Fat 16g 21%
Saturated Fat 7g 34%
Cholesterol 30mg 10%
Sodium 1312mg 57%
Total Carbohydrate 81g 29%
Dietary Fiber 14g 49%
Total Sugars 2g
Protein 23g
Vitamin C 5mg 23%
Calcium 315mg 24%
Iron 6mg 31%
Potassium 659mg 14%

* 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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