Get ready to wrap up your favorite flavors into one delicious and convenient package! Veggie wraps are a staple in many kitchens, and for good reason. They’re easy to make, packed with nutrients, and can be customized to suit any taste or dietary need.
From classic combinations like hummus and roasted veggies to international inspirations like Thai peanut tofu and Greek tzatziki, we’ve got 20 mouth-watering veggie wrap recipes to spice up your mealtime routine. Whether you’re a vegetarian, vegan, or just looking for some healthy options, these wraps are sure to please.
In this article, we’ll take you on a culinary journey around the world, exploring different flavors and ingredients that will elevate your veggie wrap game. From savory spices to tangy sauces, every recipe is carefully crafted to bring out the best in each ingredient. So go ahead, get wrapping, and discover a whole new world of flavor!
Spicy Black Bean and Avocado Veggie Wrap
This recipe combines the creaminess of avocado with the spicy kick of black beans, all wrapped up in a crunchy whole wheat tortilla.
Ingredients:
– 1 can black beans, drained and rinsed
– 1 ripe avocado, diced
– 1/2 cup chopped red bell pepper
– 1/4 cup chopped fresh cilantro
– 1 tablespoon lime juice
– 1 teaspoon ground cumin
– 1/4 teaspoon cayenne pepper (optional)
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. In a medium bowl, combine black beans, red bell pepper, cilantro, lime juice, cumin, and cayenne pepper (if using). Mix well.
2. Spread the bean mixture onto one half of the tortilla.
3. Top with diced avocado.
4. Season with salt and pepper to taste.
5. Fold the tortilla in half to enclose the filling.
Cooking Time: 5 minutes
Mediterranean Hummus and Roasted Veggie Wrap
This flavorful wrap combines the creaminess of homemade hummus with the sweetness of roasted vegetables, all wrapped up in a crispy whole wheat tortilla.
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 red bell pepper, seeded and sliced
– 1 large yellow bell pepper, seeded and sliced
– 1 large zucchini, sliced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Whole wheat tortilla (8-10 inches)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the bell peppers and zucchini for 20-25 minutes or until tender.
3. In a blender, combine chickpeas, lemon juice, tahini, garlic, and salt. Blend until smooth.
4. With the blender running, slowly add the olive oil in a thin stream.
5. Spread the hummus on a whole wheat tortilla.
6. Add the roasted vegetables on top of the hummus.
7. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Thai Peanut Tofu Veggie Wrap
A flavorful and nutritious wrap filled with crispy tofu, crunchy vegetables, and creamy Thai peanut sauce, all wrapped up in a warm whole wheat tortilla.
Ingredients:
– 1 block firm tofu, drained and cut into small pieces
– 2 tablespoons peanut oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (bell peppers, carrots, cabbage)
– 2 tablespoons Thai peanut sauce
– 1 tablespoon soy sauce
– 1 teaspoon honey
– 1 whole wheat tortilla
– Lettuce leaves and cilantro for garnish
Instructions:
1. Preheat a non-stick pan with 1 tablespoon of peanut oil over medium-high heat.
2. Add the tofu and cook until crispy, about 3-4 minutes per side. Set aside.
3. In the same pan, add the remaining 1 tablespoon of peanut oil, then sauté the onion and garlic until softened.
4. Add the mixed vegetables and cook until tender, about 3-4 minutes.
5. Warm the tortilla in the microwave for 10 seconds.
6. Assemble the wrap by spreading the Thai peanut sauce on the tortilla, followed by the cooked tofu, sautéed vegetables, and a sprinkle of soy sauce and honey.
7. Garnish with lettuce leaves and cilantro. Serve immediately.
Cooking Time: 15-20 minutes
Greek Salad Veggie Wrap with Tzatziki
Combine the flavors of Greece with the convenience of a wrap, and you’ll have a delicious and satisfying meal. This recipe brings together crispy vegetables, creamy tzatziki sauce, and fresh herbs in a flavorful and healthy package.
Ingredients:
– 1 large flour tortilla
– 1 cup mixed greens (such as lettuce, spinach, and arugula)
– 1 cup sliced cucumber
– 1 cup sliced bell peppers
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 1/4 cup Tzatziki sauce (see below for recipe)
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed greens, cucumber, bell peppers, and feta cheese.
2. Spread the Tzatziki sauce on one half of the tortilla.
3. Add the vegetable mixture on top of the sauce.
4. Sprinkle with parsley and season with salt and pepper to taste.
5. Fold the tortilla in half to enclose the filling.
Tzatziki Sauce:
– 1 cup Greek yogurt
– 1/2 cup diced cucumber
– 1 tablespoon lemon juice
– Salt and pepper to taste
Combine all ingredients in a bowl and stir until smooth. Refrigerate for at least 30 minutes before serving.
Cooking Time: 10-15 minutes
Rainbow Veggie Wrap with Garlic Herb Spread
This vibrant wrap is a colorful twist on traditional wraps, packed with an assortment of roasted vegetables and creamy garlic herb spread. Perfect for a quick lunch or dinner.
Ingredients:
– 1 whole wheat tortilla
– 1/2 cup cooked black beans, warmed
– 1/2 cup roasted red bell pepper, sliced
– 1/2 cup roasted yellow bell pepper, sliced
– 1/4 cup roasted zucchini, sliced
– 1/4 cup roasted carrots, peeled and grated
– 2 tablespoons Garlic Herb Spread (see below)
– Lettuce leaves, for serving
Garlic Herb Spread:
– 1/2 cup plain Greek yogurt
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh parsley
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast bell peppers, zucchini, and carrots for 20-25 minutes or until tender.
3. Warm black beans in a pan with a splash of water.
4. Spread Garlic Herb Spread on the tortilla, leaving a 1-inch border around edges.
5. Top with roasted vegetables, black beans, and lettuce leaves.
6. Roll up tightly and slice in half.
Cooking Time: 25 minutes
Buffalo Cauliflower and Ranch Veggie Wrap
Elevate your lunch game with this spicy and satisfying wrap, packed with crispy buffalo cauliflower, creamy ranch veggies, and fresh flavors.
Ingredients:
– 1 head of cauliflower
– 1/4 cup Frank’s RedHot sauce
– 2 tbsp olive oil
– 1 tsp garlic powder
– Salt and pepper to taste
– 1 large flour tortilla
– 1/2 cup ranch dressing
– 1 cup mixed greens (lettuce, spinach, arugula)
– 1/2 cup shredded carrot
– 1/4 cup crumbled blue cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove leaves. Cut into florets.
3. In a bowl, toss cauliflower with olive oil, garlic powder, salt, and pepper.
4. Spread on a baking sheet and roast for 20-25 minutes or until tender.
5. In a separate bowl, whisk together Frank’s RedHot sauce and ranch dressing.
6. Toss roasted cauliflower with the Buffalo-Ranch mixture.
7. Assemble the wrap by spreading the buffalo cauliflower mixture down the center of the tortilla, followed by mixed greens, shredded carrot, and crumbled blue cheese (if using).
8. Roll up tightly and serve immediately.
Cooking Time: 25-30 minutes
Southwest Quinoa and Black Bean Veggie Wrap
A flavorful and nutritious wrap filled with quinoa, black beans, roasted vegetables, and a hint of Southwestern spices. Perfect for a quick lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 1 cup cooked black beans
– 1/2 cup roasted red bell pepper, diced
– 1/2 cup roasted zucchini, diced
– 1/4 cup chopped cilantro
– 2 tablespoons lime juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– Whole wheat tortilla or wrap
Instructions:
1. In a medium bowl, combine quinoa, black beans, red bell pepper, zucchini, and cilantro.
2. Squeeze lime juice over the mixture and toss to coat.
3. Add olive oil, salt, and pepper; mix well.
4. Spoon the mixture onto a whole wheat tortilla or wrap.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes (includes cooking time for quinoa and black beans)
Spinach and Artichoke Veggie Wrap
This Spinach and Artichoke Veggie Wrap is a delicious and healthy snack or meal option that’s packed with flavor. Fresh spinach, artichoke hearts, and creamy hummus come together in perfect harmony.
Ingredients:
• 1 large flour tortilla
• 1/2 cup cooked spinach
• 1/4 cup canned artichoke hearts, drained and chopped
• 2 tablespoons hummus
• 1/4 teaspoon salt
• 1 tablespoon lemon juice
• Optional: shredded carrot, sliced bell peppers, or chopped cilantro for added crunch and flavor
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. Spread the cooked spinach evenly on one half of the tortilla.
3. Top with artichoke hearts, hummus, salt, and lemon juice.
4. Fold the other half of the tortilla to enclose the filling.
5. Cook for 2-3 minutes or until the tortilla is crispy and the filling is heated through.
6. Serve warm, garnished with optional toppings if desired.
Cooking Time: 10 minutes
Curried Chickpea and Mango Veggie Wrap
A flavorful and refreshing wrap filled with the sweetness of mango, the warmth of curry, and the creaminess of chickpeas.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 1 ripe mango, diced
– 2 tbsp curry powder
– 1 tsp cumin
– Salt and pepper to taste
– 1 large flour tortilla
– Optional toppings: cilantro, red onion, pickled carrots
Instructions:
1. In a pan, heat 1 tablespoon of oil over medium heat.
2. Add the chickpeas, curry powder, cumin, salt, and pepper. Cook for 3-4 minutes or until the mixture is fragrant and slightly toasted.
3. Add the diced mango to the pan and cook for an additional 2 minutes, stirring occasionally.
4. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
5. Assemble the wrap by spreading the chickpea-mango mixture onto the tortilla and adding any desired toppings.
Cooking Time: 10-12 minutes
BBQ Jackfruit and Coleslaw Veggie Wrap
Get ready to wrap up a flavorful and satisfying meal! This BBQ jackfruit and coleslaw veggie wrap is perfect for a quick lunch or dinner.
Ingredients:
– 1 cup cooked jackfruit
– 2 tablespoons BBQ sauce
– 1/4 cup shredded red cabbage
– 1/4 cup plain Greek yogurt
– 1 tablespoon apple cider vinegar
– 1 teaspoon honey
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1 large flour tortilla
– Coleslaw (store-bought or homemade)
– Chopped cilantro (optional)
Instructions:
1. Preheat a grill pan or skillet to medium-high heat.
2. Add the cooked jackfruit and BBQ sauce. Toss until coated, then cook for 5-7 minutes or until caramelized.
3. In a small bowl, whisk together yogurt, vinegar, honey, salt, and pepper. Set aside.
4. Spread the coleslaw on one half of the tortilla, leaving a 1-inch border.
5. Top with the BBQ jackfruit, then drizzle with the yogurt mixture.
6. Fold the other half of the tortilla to enclose.
7. Serve immediately, garnished with cilantro if desired.
Cooking Time: 15-20 minutes
Avocado and Sprout Veggie Wrap with Lemon Tahini
This flavorful wrap combines creamy avocado, crunchy sprouts, and tangy lemon tahini for a healthy and satisfying snack. Perfect for a quick lunch or on-the-go meal.
Ingredients:
– 1 whole wheat tortilla
– 1 ripe avocado, mashed
– 1/2 cup alfalfa sprouts
– 1/4 cup chopped cucumber
– 1 tablespoon lemon tahini (see below)
– Salt and pepper to taste
Lemon Tahini Recipe:
– 1/2 cup tahini
– 2 tablespoons freshly squeezed lemon juice
– 1 minced garlic clove
– Salt to taste
Instructions:
1. Spread the mashed avocado on the tortilla.
2. Top with alfalfa sprouts, chopped cucumber, and a sprinkle of salt and pepper.
3. Drizzle the lemon tahini over the filling.
4. Roll up the wrap tightly and slice in half.
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Roasted Sweet Potato and Kale Veggie Wrap
Transform your lunch game with this flavorful and nutritious wrap! Roasting sweet potatoes and kale brings out their natural sweetness, while crunchy fresh veggies add a satisfying crunch.
Ingredients:
– 1 large sweet potato
– 2 cups curly kale, stems removed and discarded
– 2 tablespoons olive oil
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1 small red onion, thinly sliced
– 1/2 cup crumbled feta cheese (optional)
– 1 whole wheat tortilla
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potato with olive oil, salt, and black pepper on a baking sheet. Roast for 45 minutes, or until tender.
3. Meanwhile, massage kale leaves with olive oil, salt, and black pepper. Spread on a separate baking sheet and roast for 15-20 minutes, or until crispy.
4. Assemble wrap by spreading roasted sweet potato on the tortilla, followed by kale, red onion, and feta cheese (if using).
5. Serve immediately and enjoy!
Cooking Time: 60-70 minutes
Falafel and Cucumber Veggie Wrap with Tahini Sauce
A refreshing and flavorful wrap filled with crispy falafel, crunchy cucumber, and creamy tahini sauce.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1 large cucumber, peeled and thinly sliced
– 4-6 pita breads
– Tahini sauce (see below)
– Optional: mixed greens, cherry tomatoes, and pickled red onions for added flavor
Tahini Sauce:
– 1/2 cup tahini paste
– 1/4 cup lemon juice
– 2 cloves garlic, minced
– Salt to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together chickpeas, parsley, garlic, lemon juice, cumin, paprika, salt, and pepper.
3. Using your hands or a spoon, shape the mixture into small patties.
4. Place falafel on a baking sheet lined with parchment paper and bake for 20-25 minutes, or until crispy and golden brown.
5. Assemble wraps by spreading tahini sauce on pita breads, then adding cucumber slices, falafel, and any optional toppings.
Cooking Time: 25 minutes
Pesto Veggie Wrap with Sun-Dried Tomatoes
Fresh flavors combine in this vibrant wrap, perfect for a quick and satisfying meal or snack.
Ingredients:
– 1 whole wheat tortilla
– 2 tbsp pesto sauce
– 1/4 cup sun-dried tomatoes, chopped
– 1/2 cup mixed greens (arugula, spinach, etc.)
– 1/2 cup sliced cucumber
– 1/4 cup crumbled feta cheese (optional)
– 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, mixed greens, and sliced cucumber.
3. Sprinkle crumbled feta cheese on top (if using).
4. Season with salt and pepper to taste.
5. Roll up the wrap tightly and slice in half.
Cooking Time: 0 minutes (ready in an instant!)
Mushroom and Swiss Cheese Veggie Wrap
A delicious and healthy wrap filled with sautéed mushrooms, melted Swiss cheese, and fresh vegetables.
Ingredients:
– 1 whole wheat tortilla
– 1/2 cup mixed mushrooms (button, cremini, shiitake), sliced
– 1 tablespoon olive oil
– 1 clove garlic, minced
– 1/4 cup grated Swiss cheese
– 1/2 cup shredded lettuce
– 1/2 cup diced bell peppers
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. Add olive oil and sauté mushrooms until tender, about 3-4 minutes.
3. Add garlic and cook for an additional minute.
4. Meanwhile, warm the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
5. Assemble the wrap by spreading the mushroom mixture onto the tortilla, followed by Swiss cheese, lettuce, and bell peppers.
6. Season with salt and pepper to taste.
Cooking Time: 10-12 minutes
Carrot and Beetroot Slaw Veggie Wrap
A flavorful and healthy wrap filled with a sweet and tangy slaw made from carrots, beetroot, and a hint of citrus. Perfect for a quick lunch or snack.
Ingredients:
– 2 large carrots, peeled and grated
– 1 medium beetroot, peeled and grated
– 1/4 cup mayonnaise
– 2 tablespoons freshly squeezed orange juice
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
– 1 whole wheat tortilla wrap
– Lettuce leaves, for garnish
Instructions:
1. In a large bowl, combine grated carrots and beetroot.
2. In a small bowl, whisk together mayonnaise, orange juice, and apple cider vinegar.
3. Pour the dressing over the slaw mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Lay the tortilla wrap flat and spread the slaw mixture down the center of the wrap.
6. Add some lettuce leaves on top of the slaw for garnish.
7. Roll up the wrap tightly and slice in half.
Cooking Time: 10 minutes
Zucchini and Corn Veggie Wrap with Chipotle Mayo
This Zucchini and Corn Veggie Wrap with Chipotle Mayo is a flavorful and refreshing twist on traditional wraps. Perfect for a quick lunch or dinner, this recipe combines the sweetness of corn and zucchini with the smoky heat of chipotle peppers.
Ingredients:
– 1 large flour tortilla
– 1 medium zucchini, sliced
– 1 cup frozen corn kernels, thawed
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/4 cup chipotle mayo (see below)
– Salt and pepper to taste
– Optional: shredded cheese, diced tomatoes, cilantro
Instructions:
1. Preheat a large skillet over medium-high heat.
2. Add olive oil, zucchini, and corn kernels. Cook for 3-4 minutes or until vegetables are tender.
3. Add garlic and cook for an additional minute.
4. Warm tortilla in the microwave for 20 seconds.
5. Assemble wrap by spreading chipotle mayo on tortilla, followed by vegetable mixture.
6. Season with salt and pepper to taste.
7. Add optional toppings if desired.
Chipotle Mayo:
– 1/2 cup mayonnaise
– 1-2 chipotle peppers in adobo sauce, finely chopped
– Mix well and adjust heat level to taste.
Cooking Time: 10-12 minutes
Lentil and Spinach Veggie Wrap with Garlic Yogurt
This recipe combines the comforting flavors of lentils, spinach, and garlic with the convenience of a wrap. Perfect for a quick lunch or dinner on-the-go!
Ingredients:
– 1 cup cooked lentils
– 1/2 cup fresh spinach leaves
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– 1 whole wheat wrap
– Garlic yogurt sauce (see below)
Garlic Yogurt Sauce:
– 1/2 cup plain Greek yogurt
– 1 clove garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a pan, heat the olive oil over medium heat. Add the garlic and cook for 1 minute.
2. Add the cooked lentils and spinach leaves to the pan. Season with salt and pepper to taste.
3. Warm the whole wheat wrap in the microwave or oven.
4. Assemble the wrap by spreading the lentil mixture onto the center of the wrap, leaving a small border around the edges.
5. Top with crumbled feta cheese (if using) and drizzle with Garlic Yogurt Sauce.
6. Serve immediately.
Cooking Time: 10-12 minutes
Balsamic Glazed Eggplant and Mozzarella Veggie Wrap
This recipe combines the sweetness of caramelized eggplant with the creaminess of mozzarella cheese, all wrapped up in a crispy veggie wrap. Perfect for a quick and satisfying snack or lunch.
Ingredients:
– 1 medium eggplant, sliced into 1/4-inch thick rounds
– 1/4 cup balsamic glaze (or reduced balsamic vinegar)
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 8 oz mozzarella cheese, sliced
– 1 large veggie wrap (whole wheat or flour tortilla)
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, whisk together balsamic glaze, olive oil, and garlic.
3. Add eggplant slices to the marinade and let sit for at least 30 minutes.
4. Bake eggplant slices for 20-25 minutes or until tender and caramelized.
5. Assemble wraps by placing cooked eggplant, mozzarella cheese, and chopped basil (if using) on a veggie wrap.
Cooking Time: 45-50 minutes
Teriyaki Tofu and Veggie Wrap with Sesame Seeds
This recipe combines the sweet and savory flavors of teriyaki tofu with crunchy veggies and crispy sesame seeds, all wrapped up in a tasty whole wheat tortilla.
Ingredients:
– 1 block of firm tofu, drained and cut into small cubes
– 1/4 cup teriyaki sauce
– 1 tablespoon sesame oil
– 1 large flour tortilla
– 1 cup mixed veggies (bell peppers, carrots, zucchini)
– 1/4 cup sliced green onions
– 1 tablespoon toasted sesame seeds
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, whisk together teriyaki sauce and sesame oil.
3. Add tofu cubes to the mixture and marinate for at least 15 minutes.
4. Meanwhile, sauté mixed veggies in a little oil until tender.
5. Wrap tortilla with marinated tofu, sautéed veggies, green onions, and toasted sesame seeds.
6. Serve immediately and enjoy!
Cooking Time: 20-25 minutes
Summary
Discover 20 mouth-watering veggie wrap recipes for every occasion! From classic flavors to international twists, these wraps are packed with nutritious ingredients and delicious flavors. Spicy black beans meet creamy avocado, while roasted veggies pair with hummus and tzatziki. Other highlights include Thai peanut tofu, Greek salad, rainbow veggie, buffalo cauliflower, and more. Each wrap is carefully crafted to showcase the best of plant-based eating. Whether you’re looking for a quick lunch, a satisfying snack, or a show-stopping dinner, these recipes have got you covered!