Favorite Veggie Wrap Recipe

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An easy Veggie Wrap is my favorite lunch lately. This healthy recipe is quick to prepare, and makes an easy & filling vegetarian meal.

veggie wrap on a white plate with avocado behind it

Are Wraps Healthier Than Bread?

Wraps aren’t always healthier than bread, but sometimes it’s just more fun to roll-up your ingredients. If you need a gluten-free wrap option, these are some of my favorites:

  • Food For Life Brown Rice Tortillas
  • Siete Cassava or Almond Flour Tortillas (these are small, so you might want to fill 2)

If you don’t need a gluten-free wrap, look for one made with whole wheat. (I like Food for Life’s sprouted whole grain tortillas, when I can find them.) Whole wheat tortillas tend to be much easier to work with, so only opt for a gluten-free option if that’s what you need.

Tip: It’s a little easier to roll a gluten-free tortilla if you heat it up first. I like to set the tortilla on a large dry skillet over medium heat, and let it warm up for about 45-60 seconds on both sides. Then it has a little more bend to it, without breaking.

sriracha mayo in a jar with shredded carrots, roasted red pepeprs, tomatoes and avocado on a cutting board

Veggie Wrap Fillings

The key to a good veggie wrap is what you put inside, so let’s discuss that. First, you’ll need a really flavorful spread. It helps meld all of the fillings together!

Here are my favorite spreads & sauces:

Next, you’ll pick your veggie fillings. I like to include something crunchy, something soft and creamy, and then I like pack it with leafy greens for extra nutrition.

Here are my favorite veggie wrap fillings:

  • Avocado
  • Roasted peppers (I roast them at home, but you can buy them jarred, too)
  • Sliced raw bell peppers
  • Sliced tomatoes
  • Shredded carrots
  • Sliced cucumber
  • Leafy greens (spinach, mixed greens, or romaine)

The combination of creamy avocado, sweet roasted bell peppers, sliced tomatoes, crunchy carrots, and leafy greens. I could literally eat this every day!

How to Assemble

When making a veggie wrap, it’s important to not overfill the wrap, or it will be difficult to roll up later. You want to keep the fillings to just one half of the tortilla, so that it’s not messy to hold when you eat it.

Step 1: Start with the Spread

You can add the spread to just one half of the tortilla, or cover most of the surface for more flavor. I’m obsessed with Vegan Sriracha Mayo, so I use it liberally.

sriracha mayo on tortilla with sliced tomatoes

Step 2: Add the Fillings

Keep the fillings in a single line, towards the center of the tortilla, so they won’t over-flow your wrap. I like to start with sliced tomatoes and bell peppers.

bell peppers and slice avocado added to tortilla

Then add avocado slices and shredded carrots, or any other fillings you prefer.

Adding a handful of mixed greens is always my last step. They aren’t easy to keep in one place, but you can stuff them back into the wrap as you roll it.

shredded carrots and mixed greens added to tortilla

Step 3: Roll it Up

If you’ve ever rolled a burrito before, it’s the same process for a veggie wrap. Start by folding one side toward the middle of the wrap, covering the veggie fillings.

Fold the two sides of the wrap in towards the center.

how to roll a veggie wrap steps

Continue to roll the folded over tortilla and sides until you reach the other side. It should look like a burrito when you’re done.

Slice the veggie wrap in half, if you’d like to, and enjoy it!

veggie wrap cut in half so you can see the fillings

Make-Ahead Tips

If you want to make easy veggie wraps for a party, or as a convenient packed lunch, they should keep well for 24 to 48 hours. I would recommend leaving any “wet” sauces out of the wrap, and instead serve them on the side as a dip, to avoid a soggy tortilla.

Favorite Veggie Wrap Recipe

This is the best Veggie Wrap! It's filled with a flavorful spread, then topped with sweet & crunchy veggies. It's a healthy lunch you can take on the go.
Course Main Course
Cuisine vegan
Keyword veggie wrap
Prep Time 10 minutes
Total Time 10 minutes
Servings 1
Calories 504kcal

Ingredients

  • 1 large tortilla
  • 2 tablespoons Vegan Sriracha Mayo
  • 1/2 tomato , sliced
  • 1/2 roasted red bell pepper , sliced into thin strips
  • 1/4 avocado , sliced
  • 1/4 cup shredded carrots
  • 1 cup mixed greens

Instructions

  • Arrange the tortilla on a plate, then spread the mayo over the top. You can keep the mayo to just half of the tortilla, or try to cover the whole surface-- it's up to you!
  • In the center-left of the tortilla, arrange the sliced tomatoes in a single line. You don't want to spread the fillings out too much, or the veggie wrap will be difficult to roll later.
  • Add the roasted bell peppers on top of the tomatoes, followed by the avocado, shredded carrots, and mixed greens.
  • Grab the left side of the tortilla and fold it over the center, covering the fillings. Fold the top and bottom sides of the tortilla over that, like you're starting to wrap a burrito. Continue rolling the tortilla from left to right, stuffing in any veggies that start might to fall out as you roll. You want the tortilla wrapped as tightly as you can, without breaking it.
  • Cut the veggie wrap in half, and serve it right away.

Notes

If you want to make a veggie wrap in advance for a packed lunch or party, you may want to leave out any "wet" sauces (like chimichurri or a salad dressing) so the tortilla doesn't get too soggy. Instead, you can serve the sauce as a dip on the side. These should pack well in an airtight container in the fridge for up to 48 hours.

Nutrition

Calories: 504kcal | Carbohydrates: 50g | Protein: 8g | Fat: 31g | Saturated Fat: 5g | Sodium: 892mg | Potassium: 561mg | Fiber: 8g | Sugar: 5g | Vitamin A: 6582IU | Vitamin C: 33mg | Calcium: 161mg | Iron: 4mg
Nutrition information is for one veggie wrap, but will vary widely depending on the type of tortilla and sauce that you use. This is just an estimate, not a guarantee.

If you try this recipe, please leave a comment below and let me know what you think. If you try anything different, I’d love to hear about that, too! We can all benefit from your experience.

What’s your favorite easy lunch? My Quinoa & Black Bean Salad is another go-to in our house!

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Comments

Kristen Harris

What type of tortillas do you use?

    Megan Gilmore

    My favorite two brands are mentioned above in the post (Food for Life & Siete) but sometimes we also just get the large spinach wraps from Whole Foods, or their large whole wheat tortillas. I’ve been working on making my own tortilla recipe, but it’s more challenging than I expected, so I’ll post about that if I ever figure out an easy method!

Sarah

I am going to try it- it looks high calorie how can I make it lowest calories

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