Budget-Friendly Quick Meals: Delicious Sandwiches and Wraps

When your stomach and your bank account are both empty,

Are you always fighting hunger because you do not have much money or time? You are not the only one! Do not bother with complicated recipes that call for ingredients you will only use once and then let die in the back of your fridge. This post is the best guide you will find for learning how to make budget-friendly quick meals: delicious sandwiches and wraps that are quick to make, taste great, and do not cost a lot of money. Get ready to turn your mealtime problems into tasty, easy wins—no cooking school needed!

How I Became an Expert on Sandwiches (Not by Choice, but by Necessity)

As a food blogger who has tried a lot of cheap recipes, I know how hard it is to want healthy, tasty meals without spending a lot of money or time in the kitchen. I know a lot about how to make quick lunches and dinners taste great without spending a lot of money or doing a lot of work. My college years were a masterclass in making creative sandwiches. I once made a “gourmet” sandwich with food from the dining hall that I am pretty sure broke a few food safety rules, but it was free, and I lived.

This list of budget-friendly quick meals—delicious sandwiches and wraps—is based on real-life experience and a lot of research into smart shopping and meal prep. I have gone to real grocery stores to figure out how much things cost, tried these recipes on picky eaters (including myself when I am hungry), and found out which shortcuts work and which ones make lunches sad and soggy.

You can be sure that these recipes have been tried, tested, and approved for both taste and cost. They are clear, dependable solutions for your daily meals. There are not any fancy ingredients you cannot pronounce, and you do not need any special tools. If you forget to eat lunch and eat your sandwich over the sink at 2 PM, that is okay.

The 5 Sandwiches and Wraps That Changed My Lunch Game

Recipe 1: The Fast Chickpea Smash Sandwich

Why it is included: This vegetarian dish is a great, protein-rich substitute for tuna salad. It is great for quick, cheap meals like sandwiches and wraps. It uses canned chickpeas, which are a must-have in any kitchen, along with a little mayo (or vegan mayo), celery, and a squeeze of lemon. It comes together very quickly, does not need to be cooked, and tastes great on whole wheat bread or in a pita. It is on the list because it is cheap, uses common ingredients, and has a great texture and flavor for a quick lunch. Also, it tricked my dad, who eats meat, which is saying a lot.

What you need:

• 1 can (15 oz) of chickpeas that have been drained and rinsed
• 2 to 3 tablespoons of mayonnaise or Greek yogurt (yogurt is better for you and often less expensive)
• 1 stalk of celery, chopped very finely
• 1 tablespoon of lemon juice
• 1 teaspoon of Dijon mustard
• Add salt and pepper to taste
• Optional: chopped pickles, diced red onion, and fresh dill
• Pita, bread, or lettuce wraps

How to do it:
Put your drained chickpeas in a bowl. You do not want hummus, so use a fork or potato masher to break them up into chunks. Some whole chickpeas are okay; they give the dish some texture. Add mustard, lemon juice, celery, and mayonnaise. Add salt and pepper to taste. Taste it and change it if you need to. You might need more lemon or salt.

If you want to be good, spread it on bread, stuff it in a pita, or wrap it in lettuce. Add sliced tomatoes, lettuce, or any other crunchy vegetables you find in your crisper drawer.

Tip: Make a lot on Sunday and use it all week. The flavors blend together better after a few hours in the fridge.

Cost per serving: About $1.00 to $1.50

Recipe 2: Hummus and Mediterranean Veggie Wrap

Why it is included: This colorful, easy-to-make wrap will help you enjoy new flavors. You spread a lot of store-bought or homemade hummus on a whole wheat tortilla. Then you add thinly sliced cucumber, bell peppers, spinach, and feta cheese (optional). This recipe is a star among budget-friendly quick meals: delicious sandwiches and wraps because it is full of nutrients, does not need to be cooked, and you can add any veggies you have on hand to make it your own. It is great for a quick, healthy meal that you can take with you and that makes you feel good about the choices you have made in life.

What you need:

• 1 big whole wheat tortilla (or a regular one or a spinach wrap)
• 3 to 4 tablespoons of hummus in any flavor you like
• 1/2 cucumber, cut into thin slices
• 1/2 bell pepper (any color), cut into pieces
• A handful of fresh spinach or mixed greens
• 2 tablespoons of feta cheese (optional, but worth it)
• Olives, red onion, tomato, and shredded carrot are optional.

How to do it:
Put your tortilla on a clean surface and lay it flat. Spread hummus all over it, but leave a border of about an inch on all sides. This will keep it from getting soggy. Put your vegetables in the middle third of the tortilla. Do not stuff it too full, or you will have a wrap explosion (I have been there and cleaned it up).

Fold in the sides, then roll it up tightly from the bottom. The hummus barrier might not be thick enough if it is not holding together. Cut it in half diagonally because it tastes better that way.

For real: I get the big tubs of hummus from Costco or the store’s generic brand. They taste just as good as fancy hummus, but they cost half as much.

Price per serving: About $1.50 to $2.25

Recipe 3: The Classic Peanut Butter and Banana Power Sandwich

Why it is included: The simplest meals are sometimes the best! This sandwich is a nostalgic favorite that gives you energy for a long time. Spread creamy peanut butter (or any nut or seed butter) on bread. Add sliced banana and, if you want, a drizzle of honey. It is on our list of budget-friendly quick meals: delicious sandwiches and wraps because it is very cheap, only needs a few ingredients, and can be made in less than two minutes. It is a great choice for a quick breakfast, lunch, or even a snack before you work out. Elvis knew what was going on with this mix.

What you need:

• 2 pieces of bread, any kind, like white, wheat, sourdough, etc.
• 2 to 3 tablespoons of peanut butter (or almond butter, sunflower seed butter)
• A banana, cut into pieces
• Optional: honey, cinnamon, and a few chocolate chips if you are living your best life
• You can choose to lightly toast the bread first.

How to do it:
Put peanut butter on both pieces of bread. This is important: spreading it on both sides makes a barrier that keeps the banana from making your bread soggy by lunchtime. Put banana slices on top of each other. If you want it to be sweet, drizzle honey on top. If you want to, add cinnamon. Put the slices together.

Level-up version: Toast the bread, spread a thin layer of strawberry jam on top of the peanut butter, or grill the whole sandwich in a pan like a grilled cheese. A big deal.

Price per serving: About $0.75 to $1.25

Recipe 4: Wraps with Chicken (or Bean) Salad Leftovers

Why it is there: Do not throw away leftovers! This wrap turns cooked chicken (or canned cannellini beans for a vegetarian option) into a tasty, quick meal. Just shred the chicken or mash the beans and mix them with a spoonful of mayo, a dash of mustard, and some finely chopped herbs or onion. Put it in a big tortilla with lettuce and roll it up. This is a great example of “budget-friendly quick meals: tasty sandwiches and wraps” because it uses ingredients in a new way, saving money and time while making a new meal. This is what I eat for lunch on Mondays with the rotisserie chicken I made on Sunday.

What you need:

• 1 cup of shredded cooked chicken (leftover rotisserie chicken works great) OR 1 can of drained and mashed cannellini beans
• 2 to 3 tablespoons of mayonnaise or Greek yogurt
• 1 tsp of Dijon mustard
• 2 tablespoons of finely chopped red onion or celery
• Any herbs you have (dill, parsley, or cilantro), salt, and pepper
• A big wrap or tortilla
• Tomato slices, lettuce, or cucumber

How to do it:
If you are using chicken, use two forks to shred it or chop it up roughly. If you are using beans, mash them with a fork, but do not make them too smooth. Add seasonings, onion/celery, and mayo to your protein. Taste and change it—this is okay.

Put your tortilla down, add lettuce leaves as the first layer (this keeps it from getting soggy), spoon the chicken or bean salad down the middle, add any extra veggies, and roll it up tightly.

Tip to save money: Get a whole rotisserie chicken for $5–7 and use it for more than one meal. Breast meat for wraps, dark meat for tacos, and the carcass for soup stock. One chicken can make three dinners.

Price per serving: About $1.25 to $2.00 (less if you use beans)

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Recipe 5: Quick Caprese Skewers (Deconstructed Wrap)

Why it is included: These “deconstructed” Caprese skewers are not a traditional wrap, but they have all the flavors in a super quick, no-bread format that is great for a light, budget-friendly quick meal. You put cherry tomatoes, small mozzarella balls (bocconcini), and fresh basil leaves on small skewers and drizzle them with balsamic glaze. It is very fresh, looks great, and comes together in a matter of minutes, showing that something quick and cheap can also be classy. When I want to feel like a grown-up, I make these.

**What you need:

• 1 cup of grape or cherry tomatoes
• 8 ounces of small mozzarella balls, like ciliegine or bocconcini
• Leaves of fresh basil
• Balsamic glaze (or just balsamic vinegar)
• Little skewers or toothpicks
• Pepper and salt
• Drizzle of olive oil (optional)

How to do it:
Put a tomato, a basil leaf (folded if it is big), and a mozzarella ball on a skewer. Do this again and again until you have used everything. Put on a plate, drizzle with balsamic glaze, and add salt and pepper.

Check your budget: Mozzarella balls can be expensive. I only make this when they are on sale, or I buy a bigger container and divide it up for several uses. You can also use regular mozzarella cut into cubes. It does not look as good on Instagram, but it tastes the same.

Not into the skewers? Just put everything in a bowl and eat it with a fork. Same tastes, less work to put together.

Cost per serving: About $2.50 to $3.50 (the higher end of the budget range)

Quick Comparison: Pick the Right Wrap or Sandwich for You

Your Sandwich Questions, Answered

Q1: What are the least expensive ingredients for quick meals that will not break the bank, like tasty sandwiches and wraps?

Canned beans (like chickpeas and black beans), peanut butter, eggs, canned tuna or chicken, and vegetables that can be used in many ways, like carrots, celery, and onions, are some of the most affordable staples. Tortillas and bread are also important. You can buy them in bulk and freeze them. I always have a loaf of bread in my freezer and just take out slices when I need them. If you pay attention to these things, your costs for “budget-friendly quick meals: delicious sandwiches and wraps” will go down a lot. You can make a week’s worth of lunches for less than $5 with a loaf of bread and a jar of peanut butter.

Q2: Can I make these wraps and sandwiches ahead of time to get ready for meals?

Of course! A lot of these budget-friendly quick meals, delicious sandwiches, and wraps are great for making ahead of time. To keep wraps from getting soggy, keep wet ingredients like dressing or tomato slices separate until just before serving. I learned this the hard way after too many sad, soggy lunches. You can often make sandwich fillings like chickpea smash or chicken salad days ahead of time and keep them in the fridge in an airtight container for up to four or five days. For best results, make your sandwich or wrap the night before or the morning of.

Q3: How can I keep my wraps from getting soggy when I pack them for lunch?

To keep your budget-friendly quick meals—delicious sandwiches and wraps—from getting soggy, always spread a barrier like hummus, cream cheese, or a thick layer of sturdy greens (like spinach or romaine) before adding wetter foods like tomatoes or cucumbers. Also, think about tightly wrapping your finished product in parchment paper or foil. This will help keep everything together and add another layer of protection against moisture. I also started putting wet ingredients, like tomatoes, in a small container and adding them right before I eat.

Q4: What if I do not have all the exact ingredients for a recipe?

Do not worry! These quick meals that are easy on the wallet, like tasty sandwiches and wraps, are meant to be flexible; they are not strict rules. You can use different ingredients if you want. You can often switch out one type of canned bean for another, or you can switch out different vegetables. No celery? For crunch, use cucumber or bell pepper. No mustard? Normal yellow mustard is fine. Being creative is important when cooking on a budget. Some of my best recipes came from times when I did not have what I needed and had to use something else.

Q5: Are these quick, cheap meals, like tasty sandwiches and wraps, actually good for you?

Yes, a lot of these choices can be very good for you! You can make healthy, balanced, and cheap quick meals like sandwiches and wraps by focusing on whole grains, lean proteins (plant-based or not), and lots of fresh vegetables. Controlling how much you eat and picking healthy fats also makes them better for you. The chickpea smash and Mediterranean wrap are very healthy because they are high in fiber, protein, vitamins, and minerals. The peanut butter banana sandwich gives you energy for a long time because it has complex carbs and healthy fats.

Q6: Is it possible to make these recipes without gluten?

Yes! You can make these quick meals that are easy on the wallet, like tasty sandwiches and wraps, gluten-free by using gluten-free bread and tortillas instead of regular ones. A lot of the time, the fillings are naturally gluten-free, so it is easy to change your diet to make tasty meals. Corn tortillas do not have gluten in them, and they are usually cheaper than wheat tortillas. Another great gluten-free choice is lettuce wraps. If you have lettuce in your fridge, they are free!

Q7: What are some good sources of protein for quick, cheap meals like tasty sandwiches and wraps?

Canned tuna or chicken (especially when on sale—I stock up when they are under $1 per can), hard-boiled eggs (a dozen eggs makes 6+ sandwiches), canned beans (chickpeas, black beans, kidney beans), peanut butter, and even cottage cheese or Greek yogurt are all great sources of protein that will not break the bank. Adding these will make sure that your “budget-friendly quick meals: delicious sandwiches and wraps” are filling and satisfying for hours. I make a lot of hard-boiled eggs every Sunday and use them to make egg salad sandwiches all week.

🎁 Extra Tips for Getting Good at Making Sandwiches

Real Meal Prep Tips That Save You Time

Chop up a lot of vegetables: On Sunday, spend 20 to 30 minutes chopping up all the vegetables for your sandwiches, like onions, celery, bell peppers, and cucumbers. Keep in separate containers that are airtight. During the week, just pick up what you need and put it together. This one step has saved me a lot of time on busy mornings.

Make fillings ahead of time: Make a lot of chickpea smash, chicken salad, or bean spreads. Keep in the fridge for four to five days. If you are really organized (I am not), you can divide the food into individual servings.

Pre-portion ingredients: If you are making wraps for the week, put your hummus, cheese, and protein into small containers on Sunday. Pick up and put together in the morning.

Strategically freeze bread: Put bread in the freezer and take out slices the night before you need them. They are perfectly thawed and taste fresh by morning. No more trips to the bakery every day or moldy bread.

Life-Changing Budget-Saving Tips

Buy in bulk when you can: It is usually cheaper to buy tortillas, bread, canned goods, and other pantry staples in bulk. I get the 30-pack of tortillas and put half of them in the freezer.

Use sales and coupons: When canned tuna, chicken, or beans are on sale, buy a lot. These things do not go bad quickly, and you can save 30–50% by buying them on sale.

Buy generic brands: Store-brand bread, tortillas, canned goods, and condiments are often the same as name-brand ones but cost a lot less. You probably will not notice a difference if you do a blind taste test.

Grow your own herbs: Fresh herbs can be expensive, but if you grow basil, cilantro, or parsley in a pot on your windowsill, it will only cost you about $3 and will give you fresh herbs for months. Basil has even survived my black thumb.

Buy whole ingredients: A whole rotisserie chicken ($5–7) gives you meat for more than one meal, while deli meat costs $7–10 per pound. Do it yourself and save.

Use everything again: The vegetables you did not eat for dinner can be used as filling for tomorrow’s wrap. When bread gets old, it turns into breadcrumbs or croutons. There is no waste.

Leftover Magic: Change the Parts of Your Sandwich

Chickpea smash into new meals: Did you not use all of the chickpea smash? You can put it on crackers as a snack, put it in bell peppers and bake it, or toss it over a green salad.

Extra veggies get a second life: You can use the chopped vegetables for wraps to make a quick stir-fry, add them to scrambled eggs, or toss them into pasta. I have a “use this up” container in my fridge for all the little things.

Tortillas have many uses: you can make quesadillas, breakfast burritos, chips, or cut them into strips and add them to soup.

Protein options for leftovers: You can use extra chicken salad as a dip for crackers, stuff it into tomatoes, or mix it into pasta salad.

Turning stale bread into something new: Make croutons, breadcrumbs, French toast, or bread pudding. You can toast it to make it fresh again or use it to make a panzanella salad.

 Your Sandwich Journey Starts Now

You now have a lot of ideas for cheap, quick meals: tasty wraps and sandwiches that show that you do not need a lot of money or time to eat healthy and be full. These recipes are your secret weapon for making busy days better with tasty food. No more sad desk lunches or expensive takeout that leaves you broke and still hungry.

So, choose your favorite, try it out, and leave your own creative and cheap sandwich and wrap ideas in the comments below! What is your favorite lunch when you are busy and out of money? Did you make a great combination that we did not talk about? We want to know!

Check out our other quick meal ideas, like “Budget-Friendly Quick Noodle Dishes” and “Quick One-Pan Dinners for Busy Weeknights.” Join our community of budget-conscious eaters who are showing that you do not have to spend a lot of money to eat well.

Keep in mind: The best sandwich is the one you eat. Do not worry about making it perfect or good enough for Instagram. Just make something that tastes good, does not cost too much, and fills you up. You can do this!

Save this post for your next meal prep session so you never have to worry about what to eat for lunch again. Have fun making sandwiches! 🥪