When it comes to satisfying our hunger, wraps are a great option. They’re easy to customize with your favorite fillings and can be enjoyed on-the-go or as a quick snack. But why settle for just any old wrap when you can elevate them with delicious veggies? In this article, we’ll explore 20 mouth-watering veggie wrap recipes that are perfect for every occasion. Whether you’re in the mood for something spicy, savory, or sweet, there’s a recipe on this list that’s sure to hit the spot.
From classic combinations like avocado and sprouts to more adventurous pairings like Thai peanut tofu, these wraps are packed with flavor and nutrients. And the best part? They’re all easy to make and require minimal ingredients. So go ahead, get creative, and wrap up your hunger with one of these tasty veggie wraps!
Spicy Black Bean and Avocado Veggie Wrap
This vibrant wrap combines the creamy richness of avocado with the bold flavor of spicy black beans, all wrapped up in a crispy whole wheat tortilla.
Ingredients:
– 1 ripe avocado, sliced
– 1/2 cup cooked black beans, warmed
– 1 tablespoon olive oil
– 1 small red onion, thinly sliced
– 1 jalapeño pepper, seeded and finely chopped
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 whole wheat tortilla (10-inch)
– Optional: shredded cheese, salsa, cilantro
Instructions:
1. In a medium bowl, combine black beans, olive oil, cumin, salt, and pepper.
2. Heat the black bean mixture in the microwave for 20-30 seconds or until warmed through.
3. Lay the tortilla flat and arrange the sliced avocado along one edge.
4. Top with the warm black bean mixture, red onion, and chopped jalapeño.
5. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll up tightly.
Cooking Time: 10 minutes
Mediterranean Hummus and Roasted Veggie Wrap
This vibrant wrap combines creamy hummus with a medley of roasted vegetables, all wrapped up in a crispy pita bread. Perfect for a quick lunch or dinner.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup lemon juice
– 2 cloves garlic, minced
– 1/4 cup tahini
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1 large pita bread
– 1 large red bell pepper, seeded and sliced
– 1 large zucchini, sliced
– 1 small red onion, thinly sliced
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss the bell pepper, zucchini, and onion with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a blender or food processor, combine chickpeas, lemon juice, garlic, tahini, and remaining 1 tablespoon olive oil. Blend until smooth.
4. Spread the hummus on the pita bread, then top with roasted vegetables and crumbled feta cheese (if using).
5. Serve immediately and enjoy!
Cooking Time: 25-30 minutes
Asian-Inspired Tofu and Veggie Wrap
This flavorful wrap combines crispy tofu, crunchy vegetables, and savory flavors of the Far East. Perfect for a quick and nutritious meal or snack!
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons soy sauce
– 1 tablespoon sesame oil
– 1/4 cup chopped scallions
– 1/4 cup sliced carrots
– 1/4 cup sliced bell peppers
– 2 tablespoons pickled ginger, thinly sliced
– 1 large flour tortilla
– Salt and pepper to taste
– Optional: cilantro leaves for garnish
Instructions:
1. Preheat a non-stick pan or wok over medium-high heat.
2. Add tofu cubes and cook until golden brown, about 3-4 minutes per side. Drain on paper towels.
3. In the same pan, add soy sauce, sesame oil, scallions, carrots, bell peppers, and pickled ginger. Cook for 2-3 minutes or until vegetables are tender-crisp.
4. Warm tortilla in the microwave for 10-15 seconds.
5. Assemble wrap by placing cooked tofu and vegetable mixture onto the tortilla.
6. Season with salt and pepper to taste.
7. Garnish with cilantro leaves, if desired.
Cooking Time: 15 minutes
Greek Salad Veggie Wrap with Tzatziki
A refreshing twist on traditional wraps, this Greek-inspired treat combines crunchy veggies, creamy tzatziki sauce, and tangy feta cheese all wrapped up in a warm pita.
Ingredients:
– 1 whole wheat pita
– 1/2 cup mixed greens (lettuce, spinach, arugula)
– 1/2 cup sliced cucumber
– 1/2 cup sliced red bell pepper
– 1/4 cup crumbled feta cheese
– 1/4 cup tzatziki sauce (see below for recipe)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Slice the pita in half and toast until warm.
3. In a separate bowl, combine mixed greens, cucumber, red bell pepper, and feta cheese.
4. Spread tzatziki sauce on the toasted pita, then top with the veggie mixture.
5. Season with salt and pepper to taste.
Tzatziki Sauce:
– 1 cup Greek yogurt
– 1/2 cup diced cucumber
– 1 tablespoon lemon juice
– 1/2 teaspoon garlic powder
– Salt and pepper to taste
Combine all ingredients in a bowl, stir until smooth. Refrigerate for at least 30 minutes before serving.
Cooking Time: 10-12 minutes (includes toasting pita)
Rainbow Veggie Wrap with Peanut Sauce
Discover the vibrant flavors of Southeast Asia in this colorful wrap, packed with a medley of roasted vegetables and creamy peanut sauce.
Ingredients:
– 1 whole wheat tortilla
– 1/2 cup cooked edamame
– 1/2 cup sliced bell peppers (red, yellow, orange)
– 1/4 cup sliced carrots
– 1/4 cup sliced zucchini
– 2 tablespoons peanut butter
– 1 tablespoon soy sauce
– 1 tablespoon honey
– 1 lime, juiced
– Salt and pepper to taste
– Optional: chopped cilantro or scallions for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss the edamame, bell peppers, carrots, and zucchini with a pinch of salt and pepper on a baking sheet.
3. Roast in the oven for 20-25 minutes or until tender.
4. In a small bowl, whisk together peanut butter, soy sauce, honey, and lime juice.
5. Assemble the wrap by spreading the peanut sauce on the tortilla, then topping with the roasted vegetables.
6. Season with salt and pepper to taste.
7. Garnish with chopped cilantro or scallions if desired.
Cooking Time: 25 minutes
Spinach and Feta Veggie Wrap
Spinach and Feta Veggie Wrap Recipe
A delicious and healthy wrap filled with the flavors of Greece!
Ingredients:
– 1 large flour tortilla
– 1/4 cup chopped fresh spinach
– 1/2 cup crumbled feta cheese
– 1/4 cup sliced red bell pepper
– 1/4 cup sliced cucumber
– 2 tablespoons hummus
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or grill over medium heat.
2. In a bowl, mix together spinach, feta cheese, bell pepper, and cucumber.
3. Spread the hummus evenly on the tortilla.
4. Add the spinach-feta mixture on top of the hummus.
5. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll up the wrap to form a neat package.
Cooking Time:
– 2-3 minutes per side for grilling or sautéing in a skillet
– Serve warm and enjoy!
BBQ Chickpea and Coleslaw Veggie Wrap
This vegan-friendly wrap is a flavorful twist on traditional barbecue fare, packed with protein-rich chickpeas, crunchy slaw, and sweet potato. Perfect for a quick lunch or dinner.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 2 tbsp BBQ sauce
– 1 cup coleslaw mix (cabbage, carrots, etc.)
– 1/4 cup chopped fresh cilantro
– 2 large flour tortillas
– 1 medium sweet potato (cooked and diced)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, mix chickpeas with BBQ sauce and set aside.
3. Toss sweet potato with salt and pepper; spread on a baking sheet and roast for 20 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 chickpea mixture, roasted sweet potato, and coleslaw mix onto each tortilla; top with cilantro.
6. Serve immediately and enjoy!
Cooking Time: 25 minutes
Southwest Quinoa and Black Bean Veggie Wrap
This recipe combines the flavors of the Southwest with nutritious quinoa, black beans, and fresh veggies wrapped up in a crispy whole wheat tortilla. Perfect for a quick lunch or dinner on-the-go!
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup cooked black beans, rinsed and drained
– 1/4 cup diced red bell pepper
– 1/4 cup diced cucumber
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– 1 teaspoon ground cumin
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. In a medium bowl, combine quinoa, black beans, red bell pepper, cucumber, and cilantro.
2. In a small bowl, whisk together olive oil, lime juice, and cumin.
3. Pour the dressing over the quinoa mixture and stir to combine.
4. Season with salt and pepper to taste.
5. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble the wrap by spooning the quinoa mixture onto the tortilla and folding in half.
Cook Time: 10 minutes
Curried Chickpea and Mango Veggie Wrap
A flavorful and healthy wrap filled with the sweetness of mango, the creaminess of yogurt, and the warmth of curry spices.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup diced fresh mango
– 1/4 cup plain Greek yogurt
– 2 tablespoons curry powder
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 large flour tortilla
– Chopped cilantro for garnish (optional)
Instructions:
1. In a medium bowl, mix together chickpeas, mango, yogurt, curry powder, and lemon juice.
2. Season with salt and pepper to taste.
3. Lay the tortilla flat and spread the curried mixture evenly across the center of the tortilla, leaving a 1-inch border on either side.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll up the wrap tightly.
5. Serve immediately and garnish with chopped cilantro if desired.
Cooking Time: 10 minutes
Roasted Sweet Potato and Kale Veggie Wrap
Get ready to wrap up a delicious and nutritious meal with this flavorful combination of roasted sweet potatoes, curly kale, and crispy veggies. Perfect for a quick lunch or dinner, this veggie wrap is packed with fiber, vitamins, and minerals.
Ingredients:
– 1 large sweet potato
– 2 cups curly kale, stems removed and discarded
– 1/4 cup olive oil
– Salt and pepper to taste
– 1 tablespoon lemon juice
– 1 small red bell pepper, seeded and sliced
– 1 small cucumber, sliced
– 1 whole wheat tortilla
– Hummus or tzatziki sauce for serving (optional)
Instructions:
1. Preheat oven to 425°F (220°C). Pierce sweet potato with a fork several times and roast for 45-50 minutes, or until tender.
2. Meanwhile, massage kale leaves with olive oil, salt, and pepper until crispy. Set aside.
3. In a large bowl, combine roasted sweet potato, curly kale, red bell pepper, and cucumber.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble the wrap by spreading the veggie mixture onto the tortilla, leaving a small border around the edges.
Cooking Time: 1 hour 10 minutes
Avocado and Sprout Veggie Wrap
This refreshing wrap combines creamy avocado with crunchy sprouts and fresh veggies, perfect for a quick and healthy snack or lunch.
Ingredients:
– 1 large flour tortilla
– 1 ripe avocado, mashed
– 1/4 cup alfalfa sprouts
– 1/2 cup mixed greens (such as lettuce, spinach, and arugula)
– 1/2 cup sliced red bell pepper
– 1/4 cup sliced cucumber
– 1 tablespoon hummus
– Salt and pepper to taste
Instructions:
1. Lay the tortilla flat on a clean surface.
2. Spread the mashed avocado along the center of the tortilla, leaving a 1-inch border at each end.
3. Top the avocado with alfalfa sprouts, mixed greens, red bell pepper, and cucumber slices.
4. Drizzle hummus over the top.
5. Season with salt and pepper to taste.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll up tightly.
Cooking Time: None! This wrap is ready in just a few minutes.
Pesto and Sun-Dried Tomato Veggie Wrap
This flavorful wrap combines the richness of pesto with the savory sweetness of sun-dried tomatoes, all wrapped up in a crispy whole wheat tortilla. Perfect for a quick lunch or dinner on-the-go!
Ingredients:
– 1 large flour tortilla
– 2 tbsp pesto sauce
– 1/4 cup sun-dried tomatoes, chopped
– 1/2 cup shredded mozzarella cheese
– 1/2 cup mixed greens (arugula, spinach, etc.)
– 1/4 cup sliced red bell pepper
– Salt and pepper to taste
Instructions:
1. Spread the pesto sauce evenly over the tortilla, leaving a small border around the edges.
2. Top with chopped sun-dried tomatoes, shredded mozzarella cheese, mixed greens, and sliced red bell pepper.
3. Season with salt and pepper to taste.
4. Roll up the wrap tightly and slice in half.
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Mexican Street Corn Veggie Wrap
Get ready to experience the flavors of Mexico with this delicious veggie wrap recipe! A fusion of creamy corn, crunchy veggies, and savory spices, all wrapped up in a crispy tortilla.
Ingredients:
– 1 large flour tortilla
– 1 cup cooked corn kernels (fresh or canned)
– 1/2 cup black beans, cooked and rinsed
– 1/4 cup diced red bell pepper
– 1/4 cup diced yellow onion
– 2 tablespoons lime juice
– 1 tablespoon olive oil
– 1 teaspoon cumin powder
– Salt and pepper to taste
– Optional: avocado slices, sour cream, or shredded cheese for topping
Instructions:
1. Preheat a non-stick skillet over medium heat.
2. Add the corn kernels, black beans, red bell pepper, and yellow onion. Cook for 3-4 minutes, stirring occasionally.
3. Stir in lime juice, olive oil, cumin powder, salt, and pepper.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
5. Assemble the wrap by placing the corn mixture onto the tortilla, leaving a small border around the edges.
6. Add any desired toppings (avocado, sour cream, or shredded cheese).
7. Serve immediately and enjoy!
Cooking Time: Approximately 10-12 minutes
Thai Peanut Tofu Veggie Wrap
This flavorful wrap combines crispy tofu, crunchy veggies, and creamy peanut sauce, all wrapped up in a warm and toasty tortilla. Perfect for a quick and satisfying lunch or dinner!
Ingredients:
– 1 block of firm tofu, drained and cut into small cubes
– 2 tablespoons of peanut butter
– 2 cloves of garlic, minced
– 1 tablespoon of soy sauce
– 1 tablespoon of honey
– 1/4 teaspoon of red pepper flakes (optional)
– 1 cup of mixed veggies (bell peppers, carrots, cucumber, etc.)
– 1 large flour tortilla
– Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together peanut butter, garlic, soy sauce, honey, and red pepper flakes (if using).
2. Heat the tofu cubes in a non-stick pan with a little oil until crispy.
3. Add the mixed veggies to the pan and cook for 2-3 minutes until tender.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
5. Assemble the wrap by spreading the peanut sauce on the tortilla, followed by the cooked tofu and veggies.
Cooking Time: 10-12 minutes
Caprese Veggie Wrap with Balsamic Glaze
A flavorful and refreshing wrap filled with the classic Italian flavors of Caprese salad, now wrapped up in a convenient package.
Ingredients:
– 1 large flour tortilla
– 1/2 cup sliced fresh mozzarella cheese
– 1/4 cup sliced fresh basil leaves
– 1/4 cup sliced red bell pepper
– 2 tablespoons balsamic glaze (see below for recipe)
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. Place the tortilla in the skillet and cook for 30 seconds on each side, until slightly softened.
3. Top the tortilla with mozzarella cheese, basil leaves, and red bell pepper slices.
4. Drizzle the balsamic glaze over the filling.
5. Season with salt and pepper to taste.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
Balsamic Glaze Recipe:
– 1 cup balsamic vinegar
– 1/4 cup honey
Combine vinegar and honey in a small saucepan. Bring to a simmer over medium heat and cook until reduced by half, stirring occasionally. Let cool before using.
Cooking Time: 5 minutes
Lentil and Tahini Veggie Wrap
A flavorful and nutritious wrap filled with sautéed lentils, creamy tahini sauce, and crunchy vegetables, perfect for a quick and easy lunch or snack.
Ingredients:
– 1 cup cooked lentils
– 2 tablespoons tahini paste
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped cucumber
– 1/4 cup chopped carrots
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 whole wheat wrap (or tortilla)
Instructions:
1. In a medium bowl, combine cooked lentils, tahini paste, salt, and pepper.
2. Heat the olive oil in a large skillet over medium-high heat. Add the chopped bell pepper, cucumber, and carrots. Cook until tender, about 5 minutes.
3. Warm the whole wheat wrap according to package instructions or grill for 30 seconds.
4. Spoon the lentil-tahini mixture onto the center of the wrap, leaving a small border around the edges.
5. Top with the sautéed vegetables and fold the wrap in half.
Cooking Time: 15 minutes
Buffalo Cauliflower Veggie Wrap
Elevate your wrap game with this flavorful and easy-to-make recipe that combines the spicy kick of buffalo sauce with the crunch of roasted cauliflower.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 tablespoon buffalo wing sauce (mild or hot, depending on your taste)
– 1 large flour tortilla
– 1/4 cup shredded carrot
– 1/4 cup crumbled vegan feta cheese (optional)
– 1/4 cup chopped fresh cilantro
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with olive oil, buffalo wing sauce, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until cauliflower is tender and slightly caramelized.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 30 seconds.
5. Assemble the wrap by spreading the roasted cauliflower down the center, followed by carrot, feta cheese (if using), and cilantro.
6. Season with salt and pepper to taste.
Cooking time: 20-25 minutes
Falafel and Cucumber Veggie Wrap
A flavorful and refreshing Middle Eastern-inspired wrap, perfect for a quick lunch or snack.
Ingredients:
– 1 cup cooked falafel (store-bought or homemade)
– 1 large cucumber, sliced
– 2 tablespoons hummus
– 1/4 cup mixed greens (such as parsley, cilantro, and dill)
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 large flour tortilla
Instructions:
1. Lay the tortilla flat on a surface.
2. Spread one-quarter of the hummus along the center of the tortilla.
3. Arrange the sliced cucumber on top of the hummus.
4. Add the cooked falafel, leaving a small border around the edges.
5. Sprinkle the mixed greens and drizzle with lemon juice.
6. Season with salt and pepper to taste.
7. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll up the wrap.
Cooking Time: 0 minutes (just assemble and serve!)
Zucchini and Goat Cheese Veggie Wrap
This refreshing wrap combines the sweetness of zucchini with the tanginess of goat cheese, all wrapped up in a crispy whole wheat tortilla. Perfect for a quick lunch or snack.
Ingredients:
– 1 medium zucchini, sliced
– 2 tablespoons olive oil
– 1/4 cup crumbled goat cheese
– 1 tablespoon lemon juice
– 1 teaspoon chopped fresh parsley
– Salt and pepper to taste
– 1 whole wheat tortilla (8-10 inches)
Instructions:
1. Preheat a non-stick skillet or grill over medium heat.
2. In the skillet, sauté zucchini slices with olive oil until tender, about 3-4 minutes per side.
3. Meanwhile, spread goat cheese on one half of the tortilla.
4. Once zucchini is cooked, add it to the goat cheese along with lemon juice and parsley.
5. Fold the tortilla in half to enclose filling.
6. Cook for an additional minute, until cheese is melted and wrap is crispy.
7. Serve warm or at room temperature.
Cooking Time: 10-12 minutes
Teriyaki Mushroom and Veggie Wrap
A flavorful wrap filled with savory mushrooms, crisp vegetables, and sweet teriyaki sauce.
Ingredients:
– 1 large flour tortilla
– 1/2 cup cooked mushrooms (button or cremini work well)
– 1/2 cup mixed vegetables (bell peppers, carrots, green onions)
– 2 tablespoons teriyaki sauce
– 1 tablespoon soy sauce
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Optional: shredded mozzarella cheese
Instructions:
1. Preheat a non-stick skillet or wok over medium-high heat.
2. Add the mushrooms and mixed vegetables; cook for 3-4 minutes, until tender.
3. In a small bowl, whisk together teriyaki sauce, soy sauce, and sesame oil.
4. Pour the sauce mixture over the mushroom and vegetable mixture; stir to combine.
5. Warm the tortilla in the microwave or oven.
6. Assemble the wrap by placing the mushroom and vegetable mixture onto the center of the tortilla.
7. Fold the bottom half up, then fold in the sides and roll the wrap into a neat package.
Cooking Time: 15-20 minutes
Summary
Get ready to wrap up your meals with these delicious veggie wrap recipes! From spicy black beans to roasted sweet potatoes, and from Mediterranean hummus to Thai peanut tofu, there’s something for every occasion. Whether you’re looking for a quick lunch or a satisfying snack, these 20 mouth-watering wraps are sure to please. With flavors ranging from bold and spicy to tangy and fresh, you’ll never get bored with this veggie-packed collection.
Sophia Brennan is the cook and writer behind Go Jack Rabbit Go. She spent years working in Portland’s restaurant world before bringing that same warm, unfussy approach into her home kitchen. These days, she focuses on simple, comforting recipes inspired by real life, family routines, and the rhythm of cooking without overthinking it.
