Easy & Fresh Veggie Wraps
These easy veggie wraps are so delicious because they’re filled with fresh, vibrant vegetables that create a burst of flavor in every bite. They’re also incredibly easy to make and packed with nutritious ingredients, making them a perfect healthy meal option!
Healthy meals just don’t get any easier than with these easy vegetable wraps layered with hummus like our roasted red pepper oil-free hummus and piled high with fresh veggies like lettuce, spinach, carrots, cucumbers, and anything else you can think of. We have other great wraps on this website like my collard green wraps with peanut sauce and these simple lettuce wraps.
Each year, we spend a few days in Tennessee at a rustic, 80-year-old, one-room cabin on the lake. No TV, internet, or AC There’s only a tiny captain’s kitchen for making meals, and these super simple veggie tortilla wraps are always on the menu. They are just a no-fuss, no-mess kind of meal perfect for traveling. Other delicious and easy meals that we take are these vegan nachos and my potato tacos that we make with the leftover bean taco filling from the night before.
Reasons you will love these wraps
- Packed with Nutrients: These veggie wraps are loaded with fresh, colorful vegetables, offering a delicious way to get your daily dose of vitamins, minerals, and fiber while enjoying a satisfying meal.
- Vegan and Plant-Based: Perfect for those following a vegan lifestyle, these wraps are made entirely from plant-based ingredients, providing a tasty and wholesome alternative to traditional wraps.
- Light and Low-Calorie: These wraps are not only healthy but also light and low in calories, making them an excellent option for a guilt-free lunch or snack that won’t weigh you down.
- Quick and Easy to Prepare: Whether you’re meal prepping or need a fast, nutritious meal on the go, these veggie wraps are super simple to make, requiring minimal effort and time to enjoy a delicious, healthy meal.
Ingredients for veggie wraps
- Wraps- Tortilla wraps, lettuce leaves, rice paper wraps, and pita pockets make great wraps.
- Spread- Use hummus or homemade vegan mayo to act as a glue for holding your wrap together and for flavoring.
- Veggies- Fresh vegetables like lettuce, spinach, tomato, onion, avocado, cucumbers, carrots, and even baked sweet potato chunks make delicious veggie stuffings.
- Vinegar- Balsamic vinegar or another type adds a delicious tangy flavor.
How to make veggie wraps
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
STEP #1: Begin by choosing a delicious hummus or mayo to use as the spread that will add flavor and help your wrap stick together. Though you can purchase them already made, a couple of my favorite spread recipes are this low-fat homemade vegan mayo and our healthy oil-free hummus. All you need are a few ingredients and a blender. I have included a whole list of spreads below.
STEP #2: Smear a thick layer on a tortilla wrap, lettuce leaf, rice wrap, or in a pita pocket. I like to make mine nice and thick to add lots of creamy texture and flavors.
Pile the wrap full of your favorite veggies. Some of my favorite things to add are pre-shredded cabbage or broccoli slaw, bean sprouts, and shredded carrots.
STEP #3: Drizzle with a little lime juice or any of the sauces I have listed below. Lastly, fold the sides in and roll the bottom up to prevent anything from leaking out of the bottom just like a burrito.
Spread options:
Use any spread you like store-bought or homemade, but these are some of my favorite spreads for making veggie wraps, and they all require only a few ingredients and a blender.
Sauce options:
If you want to add a little more flavor, a simple drizzle of lime juice will do the trick. But, there are plenty of sauces that also go well with veggie wraps, and these are some of my personal favorites. My vegan chipotle sauce is probably my very favorite, and it works great as a dip or dressing as well.
Pro Tips:
- Oil-Free Tortillas- My understanding is that Trader Joe’s almond flour tortillas are oil-free. The ingredients listed are almond flour, tapioca starch, water, organic apple cider vinegar, natural flavor, salt, and xanthan gum. As a matter of fact, they have 140+ vegan oil-free Trader Joe’s products. Ezekiel has an oil-free tortilla wrap, but it tends to break easily.
- Gluten-Free Options- Great gluten-free wrap options are lettuce leaves or rice paper.
- Homemade Tortillas- Sophia with Veggies Don’t Bite has an easy recipe for making your own oil-free tortillas.
- Other Wrap Options- Using pita pockets eliminates the need for folding and wrapping.
- Add Lime- I love to drizzle a little lime juice on my wraps before rolling them up. It adds a little zing!
*Originally published December 2014.
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Easy & Fresh Veggie Wraps
Ingredients
- 2 tortilla wraps lettuce leaves, rice wrap, or pita pockets
- 1/2 cup hummus or homemade mayo
- 1/2 cup shredded spinach or lettuce
- 1/4 sliced or chopped tomato
- 1/4 cup grated carrots
- 2 slices cucumber
- onion sliced
- other veggies desired see options above
Instructions
- Use any spread you like store-bought or homemade, but I have included a list above with some of my favorite spreads for making veggie wraps, and they all require only a few ingredients and a blender.
- Pile the wrap full of your favorite veggies. Some of my personal favorite things to add are pre-shredded cabbage or broccoli slaw, bean sprouts, and shredded carrots.
- If you want to add a little more flavor, a simple drizzle of lime juice will do the trick. But, there are plenty of sauces that also go well with veggie wraps, and I've listed some of my personal favorites below in the Notes section.
- Last, simply fold sides in and roll the bottom up to prevent anything from leaking out of the bottom just like you do a burrito. Enjoy!
Video
Notes
- Oil-Free Tortillas- My understanding is that Trader Joe’s almond flour tortillas are oil-free. The ingredients listed are almond flour, tapioca starch, water, organic apple cider vinegar, natural flavor, salt, and xanthan gum. As a matter of fact, they have 140+ vegan oil-free Trader Joe’s products. Ezekiel has an oil-free tortilla wrap, but it tends to break easily.
- Gluten-Free Options- Great gluten-free wrap options are lettuce leaves or rice paper. Homemade Tortillas- Sophia with Veggies Don’t Bite has an easy recipe for making your own oil-free tortillas
- Other Wrap Options- Using pita pockets eliminates the need for folding and wrapping.
- Add Lime- I love to drizzle a little lime juice on my wraps before rolling them up. It adds a little zing!
- Homemade Vegan Mayo in 5-Minutes
- Garlic Hummus
- Roasted Red Pepper Hummus
- Italian Hummus
- Edamame Hummus
- Other Great Sauces
Nutrition
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
The link to the recipe for tortillas has expired. Any upgrade to another site or recipe?
Lisa, thanks so much for letting me know about the expired link. Sophia with Veggies Don’t Bite has a recipe for oil-free tortillas, so I’ve updated the broken link with hers. Here it is. https://www.veggiesdontbite.com/easy-homemade-fresh-vegan-and-gluten-free-corn-tortillas/
@Terri Edwards, the link for veggiesdontbite doesn’t work. What kind and size of wraps?
Hi Janet- The link is working for me. Maybe try this direct one. https://www.veggiesdontbite.com/oil-free-baked-corn-tortilla-chips/ There are a few oil-free wraps that can be purchased. One is Ezekiel, and Trader Joe’s also has one.
Has your page been hacked? Bright green text against a white background is almost completely unreadable!
🙁
Douglas, I have been working on trying out a plug in that would allow mobile users easier access, but it doesn’t seem to be working well for my site. Sorry about that, and I should have it fixed back now. Thanks for the heads-up!
Do I use 2 cups of silken tofu to get the one lb or ? How do I measure it?
Diane, for this recipe just use one package of tofu. I have edited the recipe to reflect this. Thanks for the heads-up!