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Vegan Wraps and Pita Pockets

Sometimes we just want a light meal and these vegan wraps and pita pockets are perfect for those kinds of days.

Vegan Wraps & Pita Pockets

Simple vegan lunch

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. I absolutely love it!

Normally, we have these veggie pitas for lunch one of the days during our stay, because we like to keep it simple.

No cooking, only hiking, reading, and resting. Healthy and easy to go together quite well, I think.

Ingredients for wraps and pita pockets

  • Whole wheat tortilla wraps or whole wheat pita pockets. Recipe link for oil-free tortillas below.
  • Veggies of your choice
  • Creamy spread from the 3 listed below
  • Fresh lime juice

I like the convenience of the pre-shredded broccoli slaw and carrots as pictured below.

Instructions for putting wraps and pita pockets together

Simply smooth low-fat mayo or hummus on a wrap or in a pita pocket.

Then pile it full of your favorite veggies. These are some that I like to use:

  • shredded broccoli slaw
  • shredded carrots
  • greens such as spinach, kale, romaine, etc
  • purple onion
  • cucumber
  • bean sprouts
  • cilantro
  • mint

Drizzle fresh lime juice over them, and eat! Delish!

Sophia with Veggies Don’t Bite has an easy recipe for making your own oil-free tortillas.

veggie wrap ideas. ingredients

Sandwich/pita spread options

The spread that you use inside a sandwich or pita pocket is very important. In my opinion, it can make or break the meal. These are some of my very favorite options.

Easy Low-Fat Vegan Mayo

This healthy eggless mayo takes only about 3-minutes and a blender to make!

This tasty, mayonnaise has only 11 calories and (.4) grams of fat per tablespoon. And it’s loaded with protein!

vegan mayo in glass jar with tomatoes in background on wooden table
This 5-minute vegan mayonnaise recipe makes sandwiches, wraps, and pita pockets taste delicious. Low-Fat Vegan Mayo in only 5-minutes!

Roasted Red Pepper Hummus

This oil-free Roasted Red Pepper Hummus recipe requires only a handful of ingredients and a few minutes to make. If you have 10 minutes and a blender or food processor, you’ve got a delicious healthy snack.

Basic No-Oil Hummus

This healthy vegan dip is delicious on carrot and celery sticks, sandwiches and wraps, baked potatoes, veggie/grain bowls, and even on toast.

One of my favorite things to dip in this healthy hummus is crackers, and my favorite oil-free brand is Mary’s Gone Crackers. They are simply delicious!

hummus in white bowl with veggies in background
Basic No-Oil Hummus

Chickpea Avocado Spread

There’s just something about the avocado, lime juice, and cilantro in this spread that delights my taste buds.

It makes fabulous sandwiches, wraps, and pita pockets. Toss in some greens and the homemade mayo listed above, and you’ve got the best quick lunch option ever!

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More healthy plant-based snack ideas

Plant-Based Vegan Starter Kits $27

Vegan Plant Based Starter Kit
Due to supply shortages, we have temporarily suspended the sale of Starter Kits until further notice. We will resume fulfilling orders as soon as we’re able and we appreciate your understanding.

Click the photo above to see Starter Kit options and content. Choose which book comes in your kit. $27 plus tax and shipping in the US.
vegan wraps and pita pockets

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Friday 24th of January 2020

The link to the recipe for tortillas has expired. Any upgrade to another site or recipe?

Terri Edwards

Friday 24th of January 2020

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.

Douglas Morgan

Tuesday 1st of November 2016

Has your page been hacked? Bright green text against a white background is almost completely unreadable!


Tuesday 1st of November 2016

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!

Diane Barnett

Thursday 9th of June 2016

Do I use 2 cups of silken tofu to get the one lb or ? How do I measure it?

Thursday 9th of June 2016

Diane, for this recipe just use one package of tofu. I have edited the recipe to reflect this. Thanks for the heads-up!