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Easy & Fresh Veggie Wraps

Healthy meals just don’t get any easier than with these easy Veggie Wraps layered with hummus or mayo and piled high with fresh veggies like lettuce, spinach, carrots, cucumbers, and anything else you can think of.

2 veggie wraps stacked on top of each other on a wooden board with lettuce in background

One of the things I love best about these veggie wraps is that they are so versatile. What we put in ours changes regularly with what we already have on hand in the refrigerator that needs to be used up.

Most of the time, we use tortilla wraps to make ours, but sometimes it might even be a lettuce leaf, rice wrap, or pita pocket, just depending on what we’re feeling like or what’s already in the kitchen.

lettuce, spinach, tomato, other veggies stuffed into a pita wrap

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 just a no-fuss, no-mess kind of meal perfect for traveling.

Ingredients for veggie wraps

  • Tortilla wraps, lettuce leaves, or pita pockets
  • Healthy spread such as hummus or homemade vegan mayo to act as a glue and flavoring
  • Fresh veggies like lettuce, spinach, tomato, onion, avocado, cucumbers, carrots, etc
overhead shot of tortilla wraps filled with lettuce, carrots, onions, tomatoes

How to make a veggie wrap

Start by smearing a layer of low-fat mayo or hummus 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.

veggies in tortilla topped with hummus on cutting board

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.

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.

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.

Last, simply fold sides in and roll the bottom up to prevent anything from leaking out of the bottom just like a burrito.

Veggie Tortilla Pro Tips:

  • Great gluten-free wrap options are lettuce leaves or rice paper.
  • Ezekiel has an oil-free tortilla wrap, but it tends to break easily.
  • Sophia with Veggies Don’t Bite has an easy recipe for making your own oil-free tortillas.
  • Using pita pockets eliminates the need for folding and wrapping.
  • I love to drizzle a little lime juice on my wraps before rolling them up. It adds a little zing!

*Originally published December 2014.

garden rolls on wooden table close up
Simple Fresh Garden Wraps made with gluten-free rice paper.

More healthy veggie wrap ideas

2 veggie wraps stacked on top of each other on a wooden board with lettuce in background

Easy & Fresh Veggie Wraps

Yield: 2 servings
Prep Time: 15 minutes
Total Time: 15 minutes

Healthy meals just don’t get any easier than with these easy veggie wraps layered with hummus or mayo and piled high with fresh veggies like lettuce, spinach, carrots, cucumbers, and anything else you can think of.

Ingredients

Instructions

  1. Start by smearing a layer of low-fat mayo or hummus 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.
  2. 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.
  3. 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.
  4. 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 above.
  5. 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 above.
  6. 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!
Nutrition Information:
Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 175Total Fat: 2gTrans Fat: 0gCarbohydrates: 32gFiber: 3gProtein: 5g

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.

Did you make this recipe?

Please rate and leave a comment because I love hearing from you. Remember SHARING IS CARING!

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collage of meal delivery service photos
veggie wrap photo collage for pinterest
veggie wrap photo collage for pinterest

Lisa

Friday 24th of January 2020

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

Janet

Sunday 6th of June 2021

@Terri Edwards, the link for veggiesdontbite doesn't work. What kind and size of wraps?

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. https://www.veggiesdontbite.com/easy-homemade-fresh-vegan-and-gluten-free-corn-tortillas/

Douglas Morgan

Tuesday 1st of November 2016

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

:(

EatPlant-Based.com

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?

EatPlant-Based.com

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!

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