When it comes to packing a nutritious and delicious lunch, few things can beat a great veggie wrap. With its versatility, ease of preparation, and endless possibilities for fillings, it’s no wonder why veggie wraps have become a staple in many people’s diets.
Whether you’re looking for a quick snack or a satisfying meal on-the-go, these 18 scrumptious veggie wrap recipes are sure to hit the spot. From classic Mediterranean flavors to bold and spicy options, and even some international twists, we’ve got you covered with our collection of mouth-watering wraps that will satisfy your cravings and fuel your body.
So grab a tortilla, get creative, and let’s dive into the world of veggie wraps!
Mediterranean Veggie Wrap with Hummus
Mediterranean Veggie Wrap with Hummus Recipe
A flavorful and nutritious wrap filled with the taste of the Mediterranean!
Ingredients:
– 1 large flour tortilla
– 1/2 cup hummus
– 1/2 cup cooked black beans, rinsed and drained
– 1/4 cup sliced Kalamata olives
– 1/4 cup artichoke hearts, canned or marinated
– 1/4 cup crumbled feta cheese (optional)
– 1/4 cup mixed greens (such as arugula, spinach, and parsley)
– Salt and pepper to taste
Instructions:
1. Spread the hummus evenly over the tortilla.
2. Arrange the black beans, olives, artichoke hearts, and feta cheese (if using) on one half of the tortilla.
3. Top with mixed greens.
4. Fold the other half of the tortilla over the filling to create a wrap.
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Spicy Black Bean and Avocado Wrap
A flavorful and nutritious wrap filled with spicy black beans, creamy avocado, and crunchy veggies.
Ingredients:
– 1 cup cooked black beans
– 1 ripe avocado, sliced
– 1/2 cup diced red bell pepper
– 1/4 cup chopped cilantro
– 1 tablespoon lime juice
– 1 teaspoon ground cumin
– 1/4 teaspoon smoked paprika
– Salt and pepper to taste
– 1 large flour tortilla
Instructions:
1. In a medium bowl, mix together black beans, cumin, smoked paprika, salt, and pepper.
2. Heat the black bean mixture in the microwave for 20-30 seconds or until warmed through.
3. Spread the warmed black beans onto the center of the tortilla, leaving a 1-inch border.
4. Top with sliced avocado, red bell pepper, and cilantro.
5. Squeeze lime juice over the filling and sprinkle with salt to taste.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a tight wrap.
Cooking Time: 10 minutes
Roasted Vegetable and Feta Wrap
Elevate your wrap game with this flavorful combination of roasted vegetables and crumbly feta cheese.
Ingredients:
– 1 large red bell pepper, seeded and sliced
– 1 large zucchini, sliced
– 1 medium eggplant, sliced
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese
– 2 large flour tortillas
– Fresh parsley leaves for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss bell pepper, zucchini, and eggplant with olive oil, salt, and pepper on a baking sheet.
3. Roast vegetables in the preheated oven for 25-30 minutes or until tender.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble wraps by spreading roasted vegetables down the center of each tortilla, followed by crumbled feta cheese.
6. Garnish with parsley leaves if desired.
Cooking Time: 25-30 minutes (roasting time) + 1 minute (tortilla warming)
Asian-Inspired Tofu Veggie Wrap
Experience the harmonious blend of Asian flavors in a delicious wrap, featuring crispy tofu, savory vegetables, and aromatic herbs.
Ingredients:
– 1 block extra-firm tofu, drained and cut into small cubes
– 1/2 cup soy sauce
– 2 tablespoons rice vinegar
– 1 tablespoon sesame oil
– 1 teaspoon grated ginger
– 1 large cucumber, sliced
– 1 cup mixed bell peppers (red, yellow, green), sliced
– 1/4 cup chopped scallions
– 2 tablespoons chopped fresh cilantro
– 2 large flour tortillas
– Sesame seeds and soy sauce for serving (optional)
Instructions:
1. Preheat a non-stick skillet or wok over medium-high heat.
2. In a bowl, whisk together soy sauce, rice vinegar, sesame oil, and grated ginger. Add the tofu cubes and marinate for 5 minutes.
3. Cook the tofu in the skillet for 3-4 minutes per side, until golden brown.
4. Add the sliced cucumber and bell peppers to the skillet. Cook for an additional 2-3 minutes, until the vegetables are tender.
5. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20 seconds.
6. Assemble the wraps by placing cooked tofu and vegetables onto each tortilla, then top with chopped scallions and cilantro. Serve with sesame seeds and soy sauce if desired.
Cooking Time: 15-18 minutes
Southwest Quinoa and Black Bean Wrap
A flavorful and nutritious wrap filled with quinoa, black beans, roasted vegetables, and a hint of Southwestern spices.
Ingredients:
– 1 cup cooked quinoa
– 1 cup cooked black beans
– 1/2 cup roasted corn kernels
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 lime, juiced
– 1 teaspoon ground cumin
– Salt and pepper to taste
– 1 large flour tortilla
Instructions:
1. In a medium bowl, combine cooked quinoa, black beans, roasted corn kernels, and diced red bell pepper.
2. Add olive oil, lime juice, and ground cumin; toss to combine.
3. Season with salt and pepper to taste.
4. Warm the flour tortilla in the microwave or oven.
5. Spoon the quinoa mixture onto the center of the tortilla, leaving a 1-inch border around edges.
6. Fold the bottom edge up over the filling, then fold in both sides and roll up tightly.
Cooking Time: 10 minutes
Greek Salad Veggie Wrap with Tzatziki
This wrap combines the flavors of Greece with the convenience of a wrap, featuring a tangy tzatziki sauce and a medley of fresh vegetables.
Ingredients:
– 1 large flour tortilla
– 1/2 cup mixed greens (such as arugula, spinach, and lettuce)
– 1/2 cup sliced cucumbers
– 1/4 cup crumbled feta cheese
– 1/4 cup cherry tomatoes, halved
– 1/4 cup Kalamata olives, pitted
– 2 tbsp tzatziki sauce (store-bought or homemade)
– Salt and pepper to taste
Instructions:
1. Lay the tortilla flat and spread the mixed greens in the center.
2. Top with cucumbers, feta cheese, cherry tomatoes, and olives.
3. Drizzle with tzatziki sauce and season with salt and pepper.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a tight wrap.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Curried Chickpea and Spinach Wrap
This flavorful wrap combines the creamy texture of chickpeas with the vibrant taste of spinach, all wrapped up in a crispy whole wheat tortilla.
Ingredients:
– 1/2 cup cooked chickpeas
– 1/4 cup fresh spinach leaves
– 2 tablespoons curry powder
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– Salt and pepper to taste
– 1 whole wheat tortilla (6-8 inches)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, mix together chickpeas, spinach, curry powder, salt, and pepper.
3. Heat olive oil in a small pan over medium heat. Add chopped onion and cook until translucent (2-3 minutes).
4. Add garlic and cook for an additional minute.
5. Stir in the chickpea mixture and cook for 1-2 minutes or until heated through.
6. Warm tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
7. Spoon the curried chickpea mixture onto the center of the tortilla, leaving a small border around edges.
8. Fold the bottom edge up over the filling, then fold in sides and roll up to form a neat wrap.
Cooking Time: 10-12 minutes
Avocado and Kale Veggie Wrap
This refreshing wrap combines the creaminess of avocado with the earthy flavor of kale, all wrapped up in a crispy whole wheat tortilla. Perfect for a quick and healthy lunch or snack!
Ingredients:
– 1 ripe avocado, mashed
– 2 cups curly kale leaves, stems removed and discarded, chopped
– 1/2 cup hummus
– 1 tablespoon lemon juice
– 1/4 teaspoon salt
– 1 large whole wheat tortilla
– Optional: sliced red bell pepper, cucumber, or sprouts for added crunch
Instructions:
1. Preheat a dry skillet or griddle over medium heat.
2. In a bowl, mix together the mashed avocado, chopped kale, hummus, lemon juice, and salt until well combined.
3. Place the tortilla in the preheated skillet and cook for 30 seconds on each side, until slightly toasted and pliable.
4. Spread the avocado-kale mixture onto the tortilla, leaving a 1-inch border around the edges.
5. Add any desired optional toppings (if using).
6. Roll up the wrap tightly and slice in half.
Cooking Time: 5 minutes
BBQ Jackfruit and Coleslaw Wrap
Elevate your wrap game with this sweet and tangy BBQ Jackfruit and Coleslaw Wrap, featuring tender jackfruit, crunchy slaw, and crispy tortilla.
Ingredients:
– 1 cup jackfruit (canned or fresh), drained and chopped
– 1/4 cup BBQ sauce
– 1 tablespoon olive oil
– 2 cups coleslaw mix (shredded cabbage, carrots, etc.)
– 2 tablespoons apple cider vinegar
– 1 teaspoon honey
– 1 large tortilla wrap
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, combine chopped jackfruit, BBQ sauce, and olive oil. Mix well.
3. Spread the jackfruit mixture on one half of the tortilla wrap, leaving a small border around edges.
4. Top with coleslaw mix, apple cider vinegar, and honey. Season with salt and pepper to taste.
5. Fold the other half of the tortilla over filling to form a wrap.
6. Bake for 10-12 minutes or until the jackfruit is caramelized and the slaw is crispy.
Cooking Time: 10-12 minutes
Thai Peanut Veggie Wrap with Rice Noodles
A flavorful and refreshing wrap packed with protein-rich peanuts, crunchy veggies, and soft rice noodles, all wrapped in a crispy whole wheat tortilla. This dish is perfect for a quick lunch or dinner on-the-go.
Ingredients:
– 1 cup cooked rice noodles
– 1/2 cup mixed veggies (bell peppers, carrots, bean sprouts)
– 1/4 cup creamy peanut butter
– 2 tablespoons soy sauce
– 1 tablespoon honey
– 1/4 teaspoon grated ginger
– Salt and pepper to taste
– 1 whole wheat tortilla
– Chopped cilantro or scallions for garnish (optional)
Instructions:
1. Cook rice noodles according to package instructions. Set aside.
2. In a blender, combine peanut butter, soy sauce, honey, and ginger. Blend until smooth.
3. Heat the peanut butter mixture in a pan over medium heat until warm and fragrant.
4. Add mixed veggies to the pan and cook for 2-3 minutes or until tender-crisp.
5. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
6. Assemble the wrap by spreading the peanut butter mixture on the tortilla, followed by cooked rice noodles, veggies, and a sprinkle of salt and pepper to taste.
7. Garnish with cilantro or scallions if desired. Serve immediately.
Cooking Time: 10-12 minutes
Caprese Veggie Wrap with Balsamic Glaze
A flavorful and refreshing wrap filled with the sweetness of fresh tomatoes, creamy mozzarella cheese, and peppery basil, all wrapped up in a crispy whole wheat tortilla and finished with a tangy balsamic glaze.
Ingredients:
– 1 large flour tortilla
– 2 large tomatoes, sliced into 1/4-inch thick rounds
– 8 oz fresh mozzarella cheese, sliced into thin rounds
– 1/4 cup fresh basil leaves, chopped
– 2 tbsp olive oil
– Salt and pepper to taste
– Balsamic glaze (store-bought or homemade)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together olive oil, salt, and pepper.
3. Brush the tortilla with the olive oil mixture.
4. Arrange tomato slices on one half of the tortilla, leaving a 1/2-inch border around the edges.
5. Top tomatoes with mozzarella cheese slices and sprinkle with chopped basil.
6. Fold the other half of the tortilla over the filling to form a half-moon shape.
7. Place the wrap on a baking sheet and bake for 10-12 minutes, or until the cheese is melted and the tortilla is crispy.
8. Remove from oven and drizzle with balsamic glaze.
Cooking Time: 10-12 minutes
Sweet Potato and Black Bean Veggie Wrap
A flavorful and nutritious wrap filled with roasted sweet potato, black beans, and crunchy veggies, perfect for a quick lunch or snack.
Ingredients:
– 1 large sweet potato, peeled and cubed
– 1 can black beans, drained and rinsed
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped cucumber
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. Preheat oven to 400°F (200°C). Roast the sweet potato cubes for 20-25 minutes, or until tender.
2. In a large skillet, heat the olive oil over medium-high heat. Add the black beans and cook for 3-4 minutes, stirring occasionally.
3. Warm the tortilla in the microwave for 10-15 seconds.
4. Assemble the wrap by spreading the roasted sweet potato along the center of the tortilla, followed by the black beans, red bell pepper, cucumber, and a squeeze of lime juice.
5. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Spinach and Artichoke Veggie Wrap
Get ready to wrap up a flavorful and nutritious snack! This Spinach and Artichoke Veggie Wrap is packed with creamy goodness, crunchy texture, and a hint of Mediterranean flair.
Ingredients:
– 1 large flour tortilla
– 1/2 cup cooked spinach
– 1/4 cup artichoke hearts (canned or fresh)
– 1/4 cup cream cheese softened
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– Salt and pepper to taste
– Chopped cilantro for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together cooked spinach, artichoke hearts, cream cheese, lemon juice, and garlic.
3. Spread the mixture onto the center of the tortilla, leaving a 1-inch border around edges.
4. Roll up the wrap tightly, applying gentle pressure to compress filling.
5. Place on a baking sheet and bake for 10-12 minutes or until the cheese is melted and the wrap is crispy.
6. Garnish with chopped cilantro, if desired.
Cooking Time: 10-12 minutes
Mexican Street Corn Veggie Wrap
Get ready to fiesta with this flavorful and vibrant wrap! This Mexican-inspired treat combines the sweetness of corn, the spiciness of peppers, and the creaminess of avocado all wrapped up in a crunchy whole wheat tortilla.
Ingredients:
– 1 cup cooked corn kernels
– 1/2 cup diced bell pepper
– 1/4 cup chopped cilantro
– 1 ripe avocado, mashed
– 1 tablespoon lime juice
– 1 teaspoon ground cumin
– Salt and pepper to taste
– 1 whole wheat tortilla (8-10 inches)
– Optional: shredded cheese, sour cream, or diced jalapeños for added flavor
Instructions:
1. Preheat a skillet over medium-high heat.
2. Add the bell pepper and cook until tender, about 3-4 minutes.
3. In a separate bowl, mix together the corn kernels, cumin, lime juice, salt, and pepper.
4. Warm the tortilla in the microwave for 20-30 seconds or grill it for a few seconds on each side.
5. Assemble the wrap by spreading the mashed avocado along the center of the tortilla, followed by the cooked bell pepper, corn mixture, and any optional toppings.
Cooking Time: 10-12 minutes
Zucchini and Carrot Veggie Wrap with Tahini
A flavorful and healthy wrap that combines the sweetness of zucchini and carrots with the creaminess of tahini, all wrapped up in a whole wheat tortilla.
Ingredients:
– 1 medium zucchini, grated
– 2 medium carrots, grated
– 2 tablespoons tahini
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– 1 large whole wheat tortilla
Instructions:
1. In a bowl, combine zucchini, carrots, tahini, garlic, and parsley.
2. Season with salt and pepper to taste.
3. Lay the tortilla flat on a surface.
4. Spoon the veggie mixture onto one half of the tortilla.
5. Fold the other half over the filling to form a half-moon shape.
6. Serve immediately and enjoy!
Cooking Time: 5 minutes
Falafel and Cucumber Veggie Wrap
This refreshing wrap combines crispy falafel with crunchy cucumber and creamy tzatziki sauce, all wrapped up in a soft pita bread. Perfect for a quick and satisfying lunch or snack!
Ingredients:
– 1 cup cooked falafel
– 2 large cucumbers, peeled and thinly sliced
– 1/4 cup tzatziki sauce (store-bought or homemade)
– 1 whole wheat pita bread
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Place falafel on a baking sheet lined with parchment paper and heat for 5-7 minutes, until crispy.
3. In a separate pan, warm pita bread over medium heat for 2-3 minutes.
4. Assemble wrap by spreading tzatziki sauce on the pita bread, followed by sliced cucumber and heated falafel.
5. Drizzle with olive oil, season with salt and pepper to taste.
6. Garnish with fresh parsley or cilantro if desired.
Cooking Time: 15-20 minutes
Roasted Red Pepper and Pesto Wrap
Roasted Red Pepper and Pesto Wrap Recipe
This flavorful wrap combines the sweetness of roasted red peppers with the richness of pesto, all wrapped up in a crispy tortilla. Perfect as a snack or light lunch.
Ingredients:
– 2 large red bell peppers
– 1/4 cup pesto
– 1 large flour tortilla
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Place the red bell peppers on a baking sheet, cut side up.
3. Roast for 30-40 minutes, or until the skin is blistered and charred.
4. Remove from the oven and let cool.
5. Peel off the skin, discarding it, and chop the flesh into strips.
6. In a small bowl, mix together pesto and roasted red pepper strips.
7. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
8. Assemble the wrap by spreading the pesto-red pepper mixture on one half of the tortilla, followed by crumbled feta cheese (if using).
9. Fold the other half over to enclose.
Cooking Time: 40 minutes
Buffalo Cauliflower and Ranch Veggie Wrap
Transform your lunch or snack game with this bold and creamy wrap, featuring spicy buffalo cauliflower and crunchy ranch veggies.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tbsp Frank’s RedHot sauce
– 1 tsp olive oil
– 1 large flour tortilla
– 1/4 cup shredded cheddar cheese
– 1/4 cup chopped cilantro
– 1/4 cup ranch dressing
– 1/2 cup mixed greens (lettuce, spinach, etc.)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with olive oil, Frank’s RedHot sauce, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes or until tender.
3. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
4. Assemble the wrap by spreading ranch dressing on the tortilla, followed by roasted cauliflower, shredded cheese, mixed greens, and chopped cilantro.
Cooking Time: 25-30 minutes
Summary
Get ready to wrap up your mealtime routine with these 18 delicious veggie wrap recipes! From classic Mediterranean flavors to spicy Asian-inspired dishes and satisfying Mexican street corn wraps, there’s something for every occasion. Fill your tortilla with roasted vegetables, hummus, and feta cheese, or try a protein-packed option like black bean and avocado. Whether you’re looking for a quick lunch or a healthy dinner, these veggie wrap recipes are sure to please.
