Get ready to wrap up your meals with these 20 delicious veggie wrap recipes, perfect for every occasion! Whether you’re looking for a quick lunch on-the-go or a satisfying snack to fuel your day, these wraps have got you covered. From classic Mediterranean flavors to bold Asian-inspired ingredients and everything in between, we’ve gathered the ultimate collection of vegetarian wrap recipes to spice up your meal routine.
From hummus-topped Mediterranean delights to spicy black bean and avocado creations, each recipe is carefully crafted with a focus on fresh, flavorful ingredients and easy-to-follow instructions. Whether you’re a veggie newbie or a seasoned pro, these wraps are sure to become your new favorite go-to snack or meal solution.
Mediterranean Hummus Veggie Wrap
Experience the flavors of the Mediterranean with this vibrant wrap, packed with creamy hummus, crunchy veggies, and savory spices. Perfect for a quick lunch or snack.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1 large cucumber, sliced
– 1 bell pepper, sliced
– 1/4 cup chopped fresh parsley
– 1 tablespoon sumac powder (optional)
– 1 whole wheat tortilla
Instructions:
1. In a blender or food processor, combine chickpeas, lemon juice, tahini, garlic, and salt. Blend until smooth.
2. Heat olive oil in a pan over medium heat. Add cucumber and bell pepper slices. Cook for 3-4 minutes or until slightly tender.
3. Spread hummus on the tortilla, leaving a small border. Top with cooked veggies, parsley, and sumac powder (if using).
4. Roll up the wrap tightly and serve.
Cooking Time: 10-12 minutes
Spicy Black Bean and Avocado Wrap
A flavorful and nutritious wrap that combines the creaminess of avocado with the spicy kick of black beans, all wrapped up in a crispy tortilla.
Ingredients:
– 1 cup cooked black beans, rinsed and drained
– 1 ripe avocado, diced
– 1/2 red bell pepper, diced
– 1 jalapeño pepper, seeded and finely chopped
– 1 tablespoon olive oil
– 1 lime, juiced
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 large flour tortilla
– Chopped cilantro for garnish (optional)
Instructions:
1. In a medium bowl, combine black beans, avocado, red bell pepper, and jalapeño.
2. Squeeze lime juice over the mixture and stir in cumin.
3. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Spoon the bean and avocado mixture onto one half of the tortilla, leaving a small border.
5. Fold the tortilla in half to enclose the filling.
6. Serve immediately, garnished with chopped cilantro if desired.
Cooking Time: 10 minutes
Roasted Vegetable and Goat Cheese Wrap
Roasted Vegetable and Goat Cheese Wrap
A flavorful and nutritious wrap filled with roasted vegetables and creamy goat cheese, perfect for a quick and satisfying meal or snack.
Ingredients:
– 1 whole wheat tortilla
– 1/2 cup roasted eggplant, diced
– 1/2 cup roasted zucchini, diced
– 1/4 cup crumbled goat cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley or basil leaves for garnish (optional)
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Toss the eggplant and zucchini with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. Warm the tortilla in the microwave for 10-15 seconds.
4. Assemble the wrap by spreading the roasted vegetables along the center of the tortilla, leaving a 1-inch border.
5. Top with crumbled goat cheese and garnish with parsley or basil leaves if desired.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap to form a neat package.
Cooking Time: 25 minutes
Asian-Inspired Tofu Veggie Wrap
Asian-Inspired Tofu Veggie Wrap Recipe
This recipe combines the savory flavors of Asia with the convenience of a wrap. Pan-seared tofu and crunchy vegetables are wrapped in a flavorful mixture of soy sauce, sesame oil, and rice vinegar.
Ingredients:
– 1/2 block firm tofu, drained and cut into small pieces
– 1 cup mixed vegetables (bell peppers, carrots, broccoli)
– 2 tablespoons soy sauce
– 1 tablespoon sesame oil
– 1 tablespoon rice vinegar
– 1 teaspoon grated ginger
– 1 large flour tortilla
– Salt and pepper to taste
– Optional: pickled ginger slices, chopped green onions
Instructions:
1. Preheat a non-stick pan with 1 tablespoon of sesame oil over medium-high heat.
2. Pan-sear the tofu for 3-4 minutes per side, until golden brown.
3. In a separate pan, sauté the mixed vegetables in 1 tablespoon of soy sauce and 1 teaspoon of grated ginger until tender.
4. Assemble the wrap by spreading the cooked tofu and vegetables onto the tortilla, drizzled with remaining soy sauce mixture and rice vinegar.
5. Add salt and pepper to taste, and top with optional pickled ginger slices and chopped green onions.
Cooking Time: 15-20 minutes
Greek Salad Veggie Wrap with Tzatziki
This flavorful wrap combines the classic Greek salad with creamy tzatziki sauce, all wrapped up in a crispy pita. Perfect for a quick and easy lunch or dinner!
Ingredients:
– 1 large pita bread
– 2 cups mixed greens (lettuce, spinach, arugula)
– 1 cup sliced cucumber
– 1 cup sliced red bell pepper
– 1/2 cup crumbled feta cheese
– 1/4 cup Kalamata olives, pitted
– 1/4 cup cherry tomatoes, halved
– Tzatziki sauce (recipe below)
– Salt and pepper to taste
Tzatziki Sauce:
– 1 cup Greek yogurt
– 1/2 cup diced cucumber
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Slice the pita bread in half and toast for 5-7 minutes.
3. In a large bowl, combine mixed greens, cucumber, bell pepper, feta cheese, olives, and tomatoes.
4. Spread tzatziki sauce on one half of the toasted pita.
5. Assemble the wrap by placing the salad mixture on top of the tzatziki sauce.
6. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Southwest Quinoa and Black Bean Wrap
A flavorful and nutritious wrap filled with quinoa, black beans, roasted vegetables, and creamy avocado. Perfect for a quick lunch or dinner on-the-go!
Ingredients:
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1 red bell pepper, roasted and diced
– 1 small onion, roasted and diced
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 large flour tortilla
– 1 ripe avocado, sliced
– Optional toppings: shredded cheese, sour cream, salsa, cilantro
Instructions:
1. In a medium bowl, combine quinoa, black beans, roasted bell pepper and onion.
2. In a small skillet, heat olive oil over medium-high. Add garlic and cumin; cook for 1 minute.
3. Add cooked mixture to the skillet and stir to combine.
4. Warm tortilla in microwave or oven.
5. Assemble wrap by spreading quinoa mixture on tortilla, topping with avocado, and adding optional toppings if desired.
Cooking Time: 15 minutes
Spinach and Feta Stuffed Veggie Wrap
This flavorful wrap combines the creaminess of feta cheese with the nutty sweetness of spinach, all wrapped up in a crunchy whole wheat tortilla. Perfect as a quick lunch or snack!
Ingredients:
– 1 large flour tortilla
– 1/2 cup fresh spinach leaves
– 1/4 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 oven to 375°F (190°C).
2. In a medium bowl, mix together spinach, feta cheese, and a pinch of salt.
3. Lay the tortilla flat and spread the hummus along the center, leaving a 1-inch border on each side.
4. Arrange the bell pepper and cucumber slices on top of the hummus.
5. Spoon the spinach-feta mixture onto one half of the wrap, leaving a small border around the edges.
6. Fold the tortilla in half to enclose the filling.
7. Place the wrap on a baking sheet and bake for 10-12 minutes or until the cheese is melted and the wrap is crispy.
Cooking Time: 10-12 minutes
Curried Chickpea and Mango Wrap
A flavorful and refreshing wrap that combines the warmth of curry with the sweetness of mango, perfect for a quick and easy lunch or snack.
Ingredients:
– 1 can chickpeas, drained and rinsed
– 1/2 cup mango chutney
– 2 tbsp curry powder
– 1 tsp olive oil
– 1 large flour tortilla
– Lettuce leaves, cilantro, and red onion for topping (optional)
Instructions:
1. In a medium bowl, mix together chickpeas, mango chutney, and curry powder.
2. Heat the olive oil in a small pan over medium heat. Add the chickpea mixture and cook for 2-3 minutes or until heated through.
3. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Assemble the wrap by spreading the curried chickpea mixture onto the tortilla, leaving a small border around the edges.
5. Top with lettuce leaves, cilantro, and red onion if desired.
6. Serve immediately and enjoy!
Cooking Time: 10 minutes
Rainbow Veggie Wrap with Tahini Dressing
This vibrant wrap is a flavorful and nutritious treat that’s perfect for lunch or dinner. With its colorful medley of vegetables, crunchy texture, and creamy tahini dressing, it’s sure to become a favorite.
Ingredients:
– 1 whole wheat tortilla
– 1/2 cup cooked quinoa
– 1/2 cup roasted sweet potato, diced
– 1/4 cup shredded red cabbage
– 1/4 cup sliced carrots
– 1/4 cup chopped cucumber
– 2 tablespoons tahini
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Optional: sprouts or sesame seeds for garnish
Instructions:
1. Preheat a dry skillet over medium heat.
2. Spread the quinoa on one half of the tortilla, leaving a small border around the edges.
3. Top with sweet potato, cabbage, carrots, and cucumber.
4. In a small bowl, whisk together tahini and lemon juice. Season with salt and pepper to taste.
5. Drizzle the tahini dressing over the vegetables.
6. Fold the tortilla in half to enclose the filling.
7. Cook for 2-3 minutes or until the tortilla is lightly toasted.
Cooking Time: 10-12 minutes
BBQ Tempeh and Coleslaw Veggie Wrap
A flavorful and healthy wrap filled with marinated tempeh, tangy coleslaw, and crunchy veggies. Perfect for a quick lunch or dinner!
Ingredients:
– 1/2 cup tempeh
– 1/4 cup BBQ sauce
– 1/2 cup shredded cabbage
– 1/4 cup mayonnaise
– 1 tablespoon apple cider vinegar
– 1 teaspoon honey
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1 large carrot, peeled and grated
– 1 large cucumber, sliced
– 2 tablespoons chopped fresh cilantro
– Whole wheat tortilla (about 10 inches in diameter)
– Optional: avocado slices or sliced jalapeños for added creaminess or heat
Instructions:
1. Preheat oven to 375°F (190°C).
2. Marinate tempeh in BBQ sauce for at least 30 minutes.
3. Cook tempeh according to package instructions, then slice into strips.
4. In a bowl, combine shredded cabbage, mayonnaise, apple cider vinegar, honey, salt, and pepper; mix well.
5. Assemble the wrap by spreading coleslaw on the tortilla, adding sliced tempeh, grated carrot, cucumber slices, and chopped cilantro.
6. Roll up the wrap tightly and slice in half.
Cooking Time: 15-20 minutes (marinating time included)
Avocado and Sprout Veggie Wrap
A healthy and flavorful wrap that combines creamy avocado, crunchy sprouts, and fresh veggies for a satisfying snack or meal.
Ingredients:
– 1 whole wheat tortilla
– 1 ripe avocado, sliced
– 1/4 cup alfalfa sprouts
– 1/2 cup mixed greens (lettuce, spinach, etc.)
– 1/2 cup thinly sliced cucumber
– 1/4 cup cherry tomatoes, halved
– Salt and pepper to taste
– Optional: 1-2 tablespoons hummus or tahini for added creaminess
Instructions:
1. Lay the tortilla flat and arrange the mixed greens in the center.
2. Top with sliced avocado, alfalfa sprouts, cucumber, and cherry tomatoes.
3. Season with salt and pepper to taste.
4. Add a dollop of hummus or tahini if desired for extra creaminess.
5. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
Cooking Time: 0 minutes! Just assemble and serve.
Sweet Potato and Kale Veggie Wrap
This recipe combines the natural sweetness of roasted sweet potatoes with the earthy flavor of kale, all wrapped up in a crispy whole wheat tortilla. Perfect for a quick lunch or dinner that’s both healthy and delicious!
Ingredients:
– 1 large sweet potato
– 2 cups curly kale leaves
– 1/4 cup hummus
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce the sweet potato with a fork several times and roast for 45-50 minutes, or until soft.
3. Meanwhile, massage the kale leaves with olive oil, salt, and pepper in a bowl until tender.
4. Spread hummus on the tortilla, then top with roasted sweet potato and wilted kale.
5. Roll up the wrap tightly and slice in half.
Cooking Time: 50 minutes
Mexican Street Corn Veggie Wrap
Experience the bold flavors of Mexico in a delicious and easy-to-make wrap! This recipe combines the classic street corn with fresh veggies and a hint of spice, all wrapped up in a crispy tortilla.
Ingredients:
– 1 cup cooked corn kernels
– 1/2 cup black beans, cooked and mashed
– 1/4 cup diced red bell pepper
– 1/4 cup diced cucumber
– 1 tablespoon olive oil
– 1 lime, juiced
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 large flour tortilla
– Optional: avocado or sour cream for topping
Instructions:
1. Preheat a non-stick skillet over medium heat.
2. In a bowl, mix together corn kernels, black beans, red bell pepper, cucumber, olive oil, lime juice, and cumin.
3. Warm the tortilla in the skillet for 30 seconds on each side.
4. Fill the tortilla with the corn mixture and season with salt and pepper to taste.
5. Add optional avocado or sour cream topping if desired.
6. Serve immediately and enjoy!
Cooking Time: 10 minutes
Pesto Veggie Wrap with Sun-Dried Tomatoes
A flavorful wrap packed with fresh veggies, creamy pesto, and sweet sun-dried tomatoes. Perfect for a quick lunch or dinner!
Ingredients:
– 1 whole wheat tortilla
– 2 tbsp pesto
– 1/4 cup sliced bell peppers
– 1/4 cup sliced zucchini
– 1/4 cup sliced mushrooms
– 1/4 cup crumbled feta cheese (optional)
– 1/4 cup sun-dried tomatoes, chopped
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick pan or griddle over medium heat.
2. Spread the pesto evenly on the tortilla, leaving a small border around the edges.
3. Arrange the bell peppers, zucchini, and mushrooms on one half of the wrap.
4. Sprinkle feta cheese (if using) and sun-dried tomatoes on top of the veggies.
5. Fold the other half of the wrap over the filling to form a half-moon shape.
6. Cook for 2-3 minutes or until the tortilla is lightly toasted and the veggies are tender.
7. Serve warm and enjoy!
Cooking Time: 10 minutes
Falafel and Cucumber Veggie Wrap
A flavorful and refreshing wrap filled with crispy falafel, crunchy cucumber, and creamy tzatziki sauce.
Ingredients:
– 1 package of falafel mix or homemade falafel patties
– 4-6 cucumber slices
– 2 tablespoons of tzatziki sauce (store-bought or homemade)
– 1 large flour tortilla
– Lettuce, tomato, and red onion for garnish (optional)
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. Cook the falafel according to package instructions or your own method (about 3-4 minutes per side).
3. Meanwhile, slice the cucumber into thin strips.
4. Warm the tortilla in the microwave for 10-15 seconds.
5. Assemble the wrap by placing a cooked falafel patty on the tortilla, followed by a few slices of cucumber and a dollop of tzatziki sauce.
6. Garnish with lettuce, tomato, and red onion if desired.
7. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Thai Peanut Veggie Wrap with Rice Noodles
Experience the bold flavors of Thailand with this vibrant wrap, packed with savory peanut sauce, crunchy vegetables, and chewy rice noodles. Perfect as a quick lunch or dinner!
Ingredients:
– 1 package of rice noodles
– 2 tablespoons of creamy peanut butter
– 2 tablespoons of soy sauce
– 2 tablespoons of lime juice
– 1 tablespoon of honey
– 1/4 cup of chopped fresh cilantro
– 1/2 cup of sliced red bell pepper
– 1/2 cup of sliced carrots
– 1/4 cup of chopped scallions
– Salt and pepper to taste
– Whole wheat tortilla or wrap
Instructions:
1. Cook rice noodles according to package instructions.
2. In a blender, combine peanut butter, soy sauce, lime juice, and honey. Blend until smooth.
3. Add chopped cilantro and blend until well combined.
4. Grill or sauté the bell pepper and carrots until tender.
5. Assemble the wrap by spreading the peanut sauce on the tortilla, adding noodles, vegetables, and scallions. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Zucchini and Carrot Ribbon Veggie Wrap
This refreshing wrap is a perfect blend of flavors and textures, featuring zucchini and carrot ribbons wrapped in a whole wheat tortilla. It’s an ideal snack or light meal for any time of the day.
Ingredients:
– 2 medium zucchinis
– 2 medium carrots
– 1 large whole wheat tortilla
– 1/4 cup hummus
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat a spiralizer or use a vegetable peeler to create long ribbons from the zucchinis and carrots.
2. In a large bowl, combine the zucchini and carrot ribbons, hummus, and feta cheese (if using). Season with salt and pepper to taste.
3. Lay the whole wheat tortilla flat on a surface. Arrange the vegetable mixture along the center of the tortilla, leaving a 1-inch border on either side.
4. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll the wrap into a neat cylinder.
5. Serve immediately, garnished with chopped parsley if desired.
Cooking Time: None! This recipe is ready in no time.
Lentil and Roasted Red Pepper Wrap
This flavorful wrap combines the comfort of lentils with the sweetness of roasted red peppers, all wrapped up in a soft tortilla. Perfect for a quick and nutritious meal or snack.
Ingredients:
– 1 cup cooked lentils
– 2 cups mixed greens (such as arugula, spinach, and lettuce)
– 1/2 cup roasted red pepper strips
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Tortilla wrap (whole wheat or flour)
Instructions:
1. In a small bowl, mix together cooked lentils, mixed greens, and roasted red pepper strips.
2. Drizzle with olive oil and season with salt and pepper to taste.
3. Add crumbled feta cheese if using.
4. Spoon the lentil mixture onto a tortilla wrap, leaving a 1-inch border at the top.
5. Fold the bottom of the wrap up over the filling, then fold in the sides and roll up tightly.
6. Cook for an additional 2-3 minutes to melt the feta cheese (if using).
7. Serve warm.
Cooking Time: 10-12 minutes
Caprese Veggie Wrap with Balsamic Glaze
Elevate your lunch game with this flavorful and colorful wrap, featuring the classic Italian combination of fresh mozzarella, ripe tomatoes, and basil. The addition of balsamic glaze takes it to the next level!
Ingredients:
– 1 large flour tortilla
– 2 large tomatoes, sliced
– 8 oz fresh mozzarella cheese, sliced
– 1/4 cup fresh basil leaves, chopped
– 2 tbsp olive oil
– Salt and pepper to taste
– Balsamic glaze (homemade or store-bought)
Instructions:
1. Preheat a large skillet or griddle over medium-high heat.
2. Place the tortilla in the skillet and cook for 30 seconds on each side, until slightly charred and pliable.
3. Arrange the tomato slices, mozzarella cheese, and basil leaves in the center of the tortilla, leaving a small border around the edges.
4. Drizzle with olive oil and season with salt and pepper to taste.
5. Spoon balsamic glaze over the top (about 1-2 tbsp).
6. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll up tightly.
Cooking Time: 5 minutes
Buffalo Cauliflower Veggie Wrap with Ranch
Get ready to level up your veggie game with this addictive Buffalo cauliflower wrap! Crunchy, spicy, and creamy all in one delicious package.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1/4 cup Frank’s RedHot sauce
– 2 tbsp ranch dressing
– 1 large flour tortilla
– 1/4 cup shredded cheddar cheese (optional)
– 1/4 cup chopped cilantro (optional)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower with Frank’s RedHot sauce until well coated.
3. Spread on a baking sheet and roast for 20-25 minutes, or until tender and slightly caramelized.
4. Warm tortilla in the microwave for 10-15 seconds.
5. Assemble wrap by spreading ranch dressing down the center of the tortilla, followed by roasted cauliflower, shredded cheese, and cilantro (if using).
6. Serve immediately and enjoy!
Cooking Time: 20-25 minutes
Prep Time: 10 minutes
Summary
Get ready to wrap up your meals with these delicious veggie wraps! This collection of recipes features 20 mouth-watering options for every occasion. From classic Mediterranean flavors to spicy Asian-inspired dishes and creamy goat cheese wraps, there’s something for everyone. Whether you’re a vegetarian, vegan, or just looking for healthy and tasty meal ideas, these veggie wrap recipes are sure to please.
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