Meatless Marvel: 7 Best Veggie Wrap Recipes, Featuring a Zesty Hummus Wrap

In this mini-collection, we focus on wrap ideas that are nutritious and big on flavor. Our top pick is the Veggie Hummus Wrap packed with crunchy vegetables and creamy hummus spread. It’s a refreshing, portable meal perfect for busy weekdays or picnics. Add sprouts, shredded carrots, or bell peppers for vibrant color and texture that truly elevates plant-based eating.

Zesty Mediterranean Hummus Wrap

Zesty Mediterranean Hummus Wrap

Our signature wrap combines creamy hummus with crisp vegetables and Mediterranean flavors. The combination of fresh herbs and tangy lemon creates a refreshing and satisfying meal that’s perfect for lunch or a light dinner.

Ingredients:

  • large flour tortilla (10-inch/25cm diameter)
  • /2 cup (120g) classic hummus
  • cup (30g) fresh spinach leaves
  • /2 cucumber, thinly sliced
  • /2 red bell pepper, julienned
  • /4 cup (40g) red onion, thinly sliced
  • tablespoons fresh parsley, chopped
  • tablespoon olive oil
  • teaspoon lemon juice
  • /4 teaspoon za’atar seasoning

Instructions:

  1. Warm tortilla in a dry skillet over medium heat for 30 seconds per side
  2. Spread hummus evenly over tortilla, leaving 1-inch border
  3. Layer spinach, cucumber, bell pepper, and onion
  4. Sprinkle with parsley and za’atar
  5. Drizzle with olive oil and lemon juice
  6. Roll tightly, tucking in sides, and cut diagonally

Rainbow Quinoa Power Wrap

Rainbow Quinoa Power Wrap

This protein-packed wrap features colorful quinoa and roasted vegetables. Perfect for meal prep, it stays fresh and delicious for days in the refrigerator.

Ingredients:

  • large spinach tortilla (10-inch/25cm diameter)
  • /2 cup (85g) cooked tri-color quinoa
  • /3 cup (80g) roasted red pepper hummus
  • cup (30g) baby kale
  • /2 cup (50g) roasted sweet potato cubes
  • /4 cup (25g) roasted chickpeas
  • tablespoons pumpkin seeds
  • tablespoon tahini dressing

Instructions:

  1. Cook quinoa according to package instructions and let cool
  2. Roast sweet potato cubes at 400°F (200°C) for 20 minutes
  3. Spread hummus on warmed tortilla
  4. Layer quinoa, kale, sweet potato, and chickpeas
  5. Drizzle with tahini dressing and sprinkle with pumpkin seeds
  6. Roll tightly and secure with toothpick if needed

Asian-Inspired Crunchy Tofu Wrap

Asian-Inspired Crunchy Tofu Wrap

Crispy baked tofu meets fresh vegetables in this Asian-fusion wrap. The homemade peanut sauce adds a creamy, savory element that ties all the flavors together.

Ingredients:

  • large flour tortilla (10-inch/25cm diameter)
  • oz (170g) extra-firm tofu, pressed and cubed
  • cup (30g) shredded purple cabbage
  • /2 cup (50g) shredded carrots
  • /4 cup (15g) fresh cilantro
  • tablespoons peanut sauce
  • tablespoon soy sauce
  • teaspoon sesame oil
  • teaspoon cornstarch

Instructions:

  1. Press tofu for 30 minutes, then cube and coat with cornstarch
  2. Bake tofu at 400°F (200°C) for 25-30 minutes until crispy
  3. Toss vegetables with sesame oil
  4. Spread peanut sauce on tortilla
  5. Layer with tofu and vegetables
  6. Top with cilantro and roll tightly

Greek-Style Falafel Wrap

Greek-Style Falafel Wrap

Homemade baked falafels wrapped with traditional Greek ingredients create a protein-rich vegetarian delight. The tzatziki sauce adds a cool, creamy element to this Mediterranean favorite.

Ingredients:

  • large pita bread or flatbread
  • homemade falafels (about 1/2 cup/120g)
  • /3 cup (80g) tzatziki sauce
  • cup (30g) romaine lettuce, chopped
  • /2 cup (75g) cherry tomatoes, halved
  • /4 cup (40g) red onion, sliced
  • /4 cup (35g) kalamata olives, pitted
  • tablespoons feta cheese

Instructions:

  1. Warm pita bread slightly to make it more pliable
  2. Spread tzatziki sauce in the center
  3. Add warm falafels and vegetables
  4. Sprinkle with feta cheese
  5. Roll tightly, keeping ingredients secure

Southwest Black Bean and Corn Wrap

Southwest Black Bean and Corn Wrap

This protein-rich wrap brings the flavors of the Southwest with spiced black beans and roasted corn. The avocado cream sauce adds a luxurious touch to this filling vegetarian option.

Ingredients:

  • large whole wheat tortilla (10-inch/25cm diameter)
  • /2 cup (120g) black beans, drained and seasoned
  • /3 cup (50g) roasted corn kernels
  • /2 avocado, mashed
  • /4 cup (60g) pico de gallo
  • tablespoons lime crema
  • teaspoon taco seasoning
  • /4 cup (25g) shredded lettuce

Instructions:

  1. Season and warm black beans with taco seasoning
  2. Roast corn kernels in a dry skillet until charred
  3. Mash avocado with lime juice and salt
  4. Layer ingredients on warmed tortilla
  5. Top with lime crema and roll tightly

Garden Fresh Raw Veggie Wrap

Garden Fresh Raw Veggie Wrap

A no-cook wrap that’s perfect for hot summer days. This raw version is packed with crunchy vegetables and a herb-infused cashew spread that adds protein and healthy fats.

Ingredients:

  • large collard green leaf or rice paper wrap
  • /2 cup (120g) cashew herb spread
  • cup (30g) microgreens
  • /2 cup (50g) julienned carrots
  • /2 cup (50g) julienned cucumber
  • /4 cup (25g) sprouts
  • tablespoons sunflower seeds
  • tablespoon apple cider vinegar

Instructions:

  1. If using collard leaf, blanch briefly to soften
  2. Spread cashew herb mixture evenly
  3. Layer vegetables and sprouts
  4. Sprinkle with sunflower seeds
  5. Roll tightly, securing ends if needed

Spicy Buffalo Cauliflower Wrap

Spicy Buffalo Cauliflower Wrap

A vegetarian take on the classic buffalo wrap using roasted cauliflower. The combination of spicy sauce and cool ranch creates an addictive flavor profile that satisfies any craving for heat.

Ingredients:

  • large flour tortilla (10-inch/25cm diameter)
  • cups (200g) cauliflower florets
  • /4 cup (60ml) buffalo sauce
  • /3 cup (80g) vegan ranch dressing
  • cup (30g) shredded lettuce
  • /4 cup (25g) shredded carrots
  • tablespoons green onions, chopped
  • tablespoon olive oil
  • teaspoon garlic powder

Instructions:

  1. Toss cauliflower with oil and garlic powder
  2. Roast at 425°F (220°C) for 20-25 minutes until crispy
  3. Toss roasted cauliflower with buffalo sauce
  4. Spread ranch dressing on tortilla
  5. Layer with buffalo cauliflower and vegetables
  6. Roll tightly and serve immediately

These seven vegetarian wrap recipes offer a delicious way to incorporate more plant-based meals into your routine. From the Mediterranean-inspired hummus wrap to the spicy buffalo cauliflower option, there’s something here for every palate and dietary preference. These wraps are perfect for make-ahead lunches, quick dinners, or portable picnic fare. We’d love to hear which wrap becomes your favorite – share your experiences and any creative modifications you make to these recipes. Remember, these wraps can be customized with seasonal vegetables and your favorite spreads, making them versatile year-round options for healthy, satisfying meals.

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