Go Back

Veggie Wrap

Maria G. Brooks
The Veggie Wrap is a nutritious, customizable meal that combines fresh, crisp vegetables and creamy spreads wrapped in a soft tortilla.
It's a light yet filling option, perfect for lunch, dinner, or as a healthy snack.
Whether you enjoy it as a simple, clean wrap or choose to add extra protein and flavor, the veggie wrap offers endless possibilities.
It's quick to make, portable, and a delicious way to enjoy a variety of fresh vegetables in every bite.
Nutrition Facts (Per Serving - 1 Wrap):
Calories: 300 kcal, Protein: 7g, Carbohydrates: 35g, nFiber: 7g, Sugar: 6g, Fat: 15g, Saturated Fat: 3g, Cholesterol: 10mg, Sodium: 350mg, Calcium: 100mg, Iron: 2mg, Vitamin A: 1200 IU, Vitamin C: 25mg
Estimated based on one serving (assuming 2 servings per batch)
Print Recipe Pin Recipe
Prep Time 10 minutes
Total Time 10 minutes
Course Lunch, Main Course, Snack
Cuisine American, Vegetarian
Servings 2 wraps
Calories 300 kcal

Equipment

  • 2 large tortillas (whole wheat, spinach, or gluten-free)
  • 1 sharp knife (for slicing vegetables)
  • 1 Cutting board
  • 1 spoon or spreader (for spreading hummus or sauces)
  • 1 small bowl (optional for mixing ingredients or dressing)

Ingredients
  

  • 2 large tortillas whole wheat, spinach, or gluten-free
  • 1/4 cup hummus or preferred spread
  • 1/4 cup shredded carrots
  • 1/4 cup sliced cucumber
  • 1/4 cup chopped bell peppers choose red, yellow, or green
  • 1/4 cup shredded lettuce or spinach
  • 1/2 avocado sliced
  • 1 tablespoon feta cheese optional
  • 1 teaspoon lemon juice or balsamic glaze optional

Instructions
 

  • Prepare the Tortilla: Lay the tortillas flat on a clean surface.
  • Spread the Base: Spread hummus or your preferred spread evenly in the center of each tortilla.
  • Layer the Veggies: On top of the spread, arrange the shredded carrots, sliced cucumber, bell peppers, and shredded lettuce or spinach.
    Place the sliced avocado on top.
  • Add Flavor: Optionally, sprinkle feta cheese or drizzle with lemon juice or balsamic glaze for extra flavor.
  • Wrap It Up: Fold the sides of the tortilla inward and roll tightly from one end to the other, making sure the vegetables stay inside.
  • Slice and Serve: Cut the wrap in half diagonally, and serve immediately, or wrap it up for an on-the-go meal.

Notes

  • Storage: If you have leftovers or prepped ahead, store the wraps in an airtight container in the fridge for up to 24 hours. To avoid sogginess, store the hummus or sauce separately and add it just before eating.
  • Meal Prep: Prep the veggies the night before and store them in individual containers. Assemble the wraps the next day for a quick meal.
  • Customization: Feel free to add other veggies like tomatoes, onions, or zucchini. For extra protein, add grilled tofu, chickpeas, or beans.
  • Gluten-Free Option: Swap the tortilla for a gluten-free wrap or use large lettuce leaves for a low-carb version.
Keyword Veggie Wrap