Veggie Wrap

This veggie wrap recipe is a fresh, healthy, and protein-packed meal idea made with whole wheat tortillas, hummus, edamame, avocado, and crisp vegetables like spinach, carrot, and cucumber. Perfect for a quick lunch, meal prep, or a light dinner, this easy wrap is vegan, high in fiber, and customizable with your favorite veggies. Great for on-the-go meals, healthy lunches, or picnic recipes, this wrap delivers a nutritious balance of flavor, texture, and freshness in every bite.

This fresh and colorful veggie wrap is packed with protein-rich edamame, creamy avocado, and crisp vegetables—all wrapped in a soft whole wheat tortilla. Perfect for lunch, picnics, or a light dinner.

Ingredients

• 4 large whole wheat tortillas
• ⅔ cup hummus (regular or roasted red pepper)
• 1 cup cooked and shelled edamame
• 2 cups baby spinach leaves
• 1–2 avocados, peeled, pitted, and thinly sliced
• 1 large carrot, shredded
• 1 English cucumber, chopped
• Optional add-ins: alfalfa sprouts, chopped tomato, radish, corn, lettuce, cabbage, beets, or bell peppers
• Freshly ground black pepper, to taste
• Light drizzle of high-quality olive oil

Instructions

1. Spread a generous layer of hummus over each tortilla.
2. Layer the edamame, spinach, avocado, carrot, cucumber, and any additional vegetables of your choice.
3. Season lightly with freshly ground black pepper.
4. Drizzle a small amount of olive oil over the vegetables.
5. Roll the tortilla tightly into a wrap. Slice in half if desired, and serve immediately.

Tips

• Warm your tortilla slightly before assembling—it makes rolling easier and prevents cracking.
• Use fresh vegetables for the best texture and flavor.
• If making ahead, spread hummus only in the center to prevent the tortilla from getting soggy.

Variations and Substitutions

• Tortilla options: Swap whole wheat for spinach, sun-dried tomato, or gluten-free wraps.
• Protein boost: Add grilled tofu, tempeh, or chickpeas for extra protein.
• Flavor twist: Try flavored hummus such as roasted garlic or spicy harissa.
• Dairy lovers: Add a sprinkle of feta or goat cheese for a creamy finish.

FAQs

Can I make these wraps ahead of time?
Yes, but it’s best to assemble them shortly before eating. You can prep all the fillings in advance and store them separately.

How long do veggie wraps last in the fridge?
They stay fresh for up to 24 hours if tightly wrapped in plastic or parchment paper.

Can I make this vegan or gluten-free?
This recipe is naturally vegan. Use gluten-free tortillas for a gluten-free version.

Serving Suggestions

• Serve with a side of fresh fruit, quinoa salad, or baked sweet potato fries.
• Cut into smaller pieces and serve as colorful appetizer pinwheels for parties.
• Pair with a chilled smoothie or iced green tea for a refreshing meal.

Why You’ll Love This Recipe

• Quick and easy—ready in under 15 minutes.
• Fresh, nutritious, and full of flavor.
• Versatile: perfect for meal prep, picnics, or lunch on the go.
• Completely customizable with your favorite vegetables and spreads.

Veggie Wrap

Servings

4

servings

Prep time

15

minutes

Ingredients

• 4 large whole wheat tortillas

• ⅔ cup hummus (regular or roasted red pepper)

• 1 cup cooked and shelled edamame

• 2 cups baby spinach leaves

• 1–2 avocados, peeled, pitted, and thinly sliced

• 1 large carrot, shredded

• 1 English cucumber, chopped

• Optional add-ins: alfalfa sprouts, chopped tomato, radish, corn, lettuce, cabbage, beets, or bell peppers

• Freshly ground black pepper, to taste

• Light drizzle of high-quality olive oil

Directions

• Spread a generous layer of hummus over each tortilla.
• Layer the edamame, spinach, avocado, carrot, cucumber, and any additional vegetables of your choice.
• Season lightly with freshly ground black pepper.
• Drizzle a small amount of olive oil over the vegetables.
• Roll the tortilla tightly into a wrap. Slice in half if desired, and serve immediately.