The veggie wrap is a delicious, healthy, and satisfying meal that’s perfect for lunch, dinner, or as a quick snack. It’s a versatile dish that can be packed with fresh vegetables, tasty spreads, and crunchy add-ins, all wrapped up in a soft tortilla for an easy, on-the-go meal. Not only is it nutritious, but it’s also customizable to suit a variety of dietary preferences. Whether you’re vegan, vegetarian, or simply looking to add more plant-based meals to your diet, the veggie wrap offers a flavorful and filling option that’s sure to satisfy.
The beauty of the veggie wrap lies in its flexibility. You can choose from a variety of vegetables, herbs, spreads, and proteins to create a wrap that fits your taste and nutritional needs. This recipe offers a simple base, but you can mix and match ingredients based on what’s in season or what you have in your pantry. It’s a great way to make use of leftover vegetables or extra produce, making it a sustainable and waste-reducing meal option.
Additionally, veggie wraps are not only packed with vitamins and minerals but also provide fiber, antioxidants, and healthy fats. They’re a perfect choice for a light yet satisfying meal that keeps you energized throughout the day. Whether you enjoy it with a creamy hummus spread, a tangy yogurt sauce, or a spicy dressing, this veggie wrap is an excellent choice for those seeking a fresh and wholesome meal.
Ingredients
This recipe serves about 4 wraps, but you can adjust the quantities depending on how many servings you need. The ingredients can be mixed and matched to your liking.
For the Wraps:
- 4 large whole wheat or spinach tortillas (or any tortilla of your choice, such as gluten-free or low-carb) – Tortillas act as the base for the wrap. Whole wheat tortillas provide extra fiber, while spinach tortillas add a fresh flavor and color.
- 1 cup hummus (or any spread of your choice, such as guacamole, tzatziki, or vegan cream cheese) – Hummus serves as a creamy, flavorful spread that adds richness and moisture to the wrap.
- 1 cup shredded carrots – Carrots provide crunch, sweetness, and a vibrant pop of color.
- 1 cucumber, thinly sliced – Cucumber adds a refreshing, cool crunch that balances the other flavors.
- 1 bell pepper (any color), thinly sliced – Bell peppers bring sweetness and a satisfying crunch to the wrap.
- 1 avocado, sliced – Avocado adds creaminess, healthy fats, and a mild, buttery flavor.
- 1 cup mixed greens (spinach, arugula, or lettuce) – Mixed greens provide freshness and lightness to the wrap.
- 1/2 red onion, thinly sliced – Red onion adds a bit of sharpness and a mild bite to balance the sweetness of the other veggies.
- 1/4 cup fresh cilantro or parsley (optional) – Fresh herbs like cilantro or parsley add an aromatic and refreshing flavor to the wrap.
- 1/4 cup feta cheese or vegan cheese (optional) – Cheese adds a creamy, tangy element to the wrap. You can use feta for a traditional flavor or opt for a vegan cheese alternative.
For the Dressing (optional):
- 2 tablespoons olive oil – Olive oil adds richness and smoothness to the dressing.
- 1 tablespoon lemon juice – Lemon juice provides acidity and brightness, balancing the richness of the olive oil.
- 1 teaspoon Dijon mustard – Dijon mustard adds a tangy flavor that complements the vegetables and dressing.
- Salt and pepper, to taste – Season the dressing with salt and pepper for additional flavor.
- 1/2 teaspoon dried oregano (optional) – Dried oregano adds a herby note that pairs well with Mediterranean-style veggie wraps.
Preparation
Step 1: Prepare the Vegetables
Wash and prep all the vegetables. Peel and shred the carrots. Thinly slice the cucumber, bell pepper, and red onion. Cut the avocado in half, remove the pit, and slice it into thin wedges.
Step 2: Make the Dressing (Optional)
In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, dried oregano, salt, and pepper. Taste the dressing and adjust the seasoning as needed. If you prefer a creamier dressing, you can mix in a spoonful of Greek yogurt or tahini.
Step 3: Assemble the Wrap
Lay the tortilla flat on a clean surface, such as a plate or cutting board. Spread a generous layer of hummus (or your preferred spread) on the center of the tortilla, leaving about 2 inches on each side for folding.
Next, layer the vegetables on top of the hummus. Start with the shredded carrots, followed by cucumber slices, bell pepper slices, red onion, and avocado slices. Add a handful of mixed greens on top for freshness. If desired, sprinkle some fresh cilantro or parsley and feta cheese for extra flavor.
Step 4: Drizzle with Dressing
Drizzle the prepared dressing over the layered vegetables for added flavor. You can skip this step if you prefer a simpler wrap, or use a different dressing like tahini or balsamic vinegar.
Step 5: Fold and Roll the Wrap
Carefully fold the sides of the tortilla inward, and then roll it tightly from the bottom up, securing all the ingredients inside. Make sure to roll the wrap tightly, so it doesn’t fall apart when you cut it. Repeat the process with the remaining tortillas and ingredients.
Step 6: Serve and Enjoy
Slice each wrap in half on the diagonal for a more appealing presentation. Serve immediately or wrap in parchment paper or foil for an easy grab-and-go lunch or snack.
Variation
- Mediterranean Veggie Wrap – Add kalamata olives, roasted red peppers, and a sprinkle of dried oregano to create a Mediterranean-inspired wrap. Use tzatziki sauce or hummus as your spread.
- Southwest Veggie Wrap – Use a spicy hummus or guacamole as the spread. Add black beans, corn, diced tomatoes, and a few jalapeño slices for a southwestern twist.
- Protein-Packed Veggie Wrap – Add some plant-based protein, such as chickpeas, grilled tofu, tempeh, or a hard-boiled egg, for an extra boost of protein.
- Spicy Veggie Wrap – Include hot sauce, sriracha, or chipotle mayo for a spicy kick. You can also add spicy pickles or jalapeños.
- Vegan Veggie Wrap – Skip the cheese and use a plant-based spread like avocado, hummus, or cashew cream cheese.
Cooking Notes
- Wraps – If you prefer a warm wrap, you can lightly grill the tortilla in a pan for a minute or two on each side. This adds a bit of crunch and warmth to the wrap, but it’s optional.
- Vegetable Prep – Slice the vegetables thinly to make them easier to wrap and eat. If you have a mandolin slicer, it can help you get even, thin slices.
- Storage – If making veggie wraps ahead of time, wrap them tightly in plastic wrap or foil to keep them fresh. They can be stored in the refrigerator for up to 1-2 days. However, for the best texture, add the dressing just before eating to prevent sogginess.
- Tortilla Alternatives – You can use gluten-free tortillas, lettuce wraps, or collard greens as a low-carb option if you’re avoiding flour tortillas.
Serving Suggestions
- Side Dishes – Veggie wraps are delicious on their own, but they pair well with side dishes such as sweet potato fries, roasted vegetables, or a quinoa salad.
- Dips – Serve with a side of hummus, guacamole, or salsa for dipping. A side of tahini or yogurt-based dip works well to complement the wrap.
- Fresh Juice – Pair your veggie wrap with a fresh juice, such as carrot-ginger or a refreshing cucumber mint lemonade, for a light and healthy meal.
Tips
- Meal Prep – Veggie wraps are perfect for meal prep. Prepare the fillings in advance and assemble the wraps the night before for an easy and quick lunch the next day.
- Make It Crunchy – If you want extra crunch in your veggie wrap, add some sliced radishes, cucumber ribbons, or even a few crispy chickpeas on top.
- Wrap Alternatives – If you’re looking for a different kind of wrap, try using flatbreads, pita pockets, or rice paper for a fun twist on the traditional tortilla.
Prep Time: 15 minutes
Cooking Time: 0 minutes
Total Time: 15 minutes
Nutritional Information (Per Serving)
- Calories: 250–350 (depending on ingredients and dressing)
- Protein: 6–10g (from hummus, cheese, or additional protein sources)
- Sodium: 250–450mg (based on dressing and cheese)
- Fiber: 8–10g (from vegetables and whole wheat tortilla)
- Fat: 12–18g (depending on avocado, hummus, and cheese)
FAQs
Q: Can I make the wraps ahead of time?
A: Yes, you can prepare the veggies and assemble the wraps ahead of time, but it’s best to add the dressing just before serving to avoid sogginess.
Q: Can I use different vegetables in the wrap?
A: Absolutely! Feel free to swap in any vegetables you like. Some good alternatives include zucchini, mushrooms, shredded cabbage, or roasted eggplant.
Q: How can I make this wrap spicier?
A: To add spice, use spicy hummus, drizzle with hot sauce, or add jalapeño slices to your wrap.
Q: Is this recipe vegan?
A: Yes, the veggie wrap is vegan as long as you skip the cheese or use a plant-based cheese alternative.
Conclusion
The veggie wrap is a simple, healthy, and customizable meal that works for anyone looking to enjoy a fresh and delicious dish. Packed with a variety of veggies, protein-rich spreads, and healthy fats, it’s a perfect option for lunch, dinner, or as a light snack. Whether you enjoy it with a creamy hummus spread or a tangy yogurt dressing, the veggie wrap provides a burst of flavor and nutrition in every bite. Quick to make, easy to customize, and suitable for various diets, it’s a meal you’ll come back to time and time again.